Running is one of the most accessible forms of exercise. Pop your sports kit on, out the door and off you go! Or maybe not…
As physiotherapists we have seen many running related injuries but arguably these could be avoided. 60-70% of running injures are caused by training errors, and as we step into Summer we see more running injuries than ever. Whether you are running a weekly park run, would like to run but don’t know where to start, or are marathon training, here are some nuggets of advice to avoid injury and help you achieve your running goals. Afterall prevention is better than cure!
- New or returning to running?
Couch to 5km is a fantastic place to start – the gradually progressive training program helps to build you up at the correct rate to avoid overload injures. Designed by NHS clinicians it’s great for returning to running after injury, sickness, pregnancy or just a well-earned (extended) break from the sport!
You can download the couch to 5km app here:
https://apps.apple.com/gb/app/one-you-couch-to-5k/id1082307672
- The 10% rule. (Acute Chronic Workload Ratio (ACWR))
Overload is the most common cause of running – doing more than your body has the capacity to cope with.
Research suggests that the ACWR is a good way to predict injury risk. This is calculated by Current weeks training divided by the average of the last 4 weeks to create a ratio. Research found that a ratio of between 0.8 and 1.3 is the ‘sweet spot’ to lower the risk of injury. A significant increase in this ratio suggests an increased risk of injury. In simple terms that is a 10% increase per week.
If you calculate your average weekly mileage and add a maximum 10% to that distance every week you’ve a greater chance of training without injury.
- Don’t just run.
If you want to be a good runner we need to take a comprehensive approach and target areas of fitness you may not normally pay attention to, like flexibility, balance, and most importantly strength.
The best way to improve your running capacity, speed and endurance, as well as preventing injury is strength training. Believe it or not, there is far greater benefit in strengthening than stretching. Especially those muscles which you perceive to be your tightest… they may well be tight because they are having to work really hard and would benefit for becoming stronger, not longer! The stronger they are the less likely they are to feel tight after running, you’ll be ready to run again sooner and your training will be more consistent.
The evidence behind strength training for runners is extensive, but the way in which we can strength train is varied. You can join classes, follow programs online or plan your own routine with weights outside or on the go! Key things to include are:
Leg exercises (obviously!): As your legs power your run it makes sense that the stronger they are the further, longer and faster you will go. Key muscle groups to target are: Calf muscles (think calf raises, tip-toes walking), Quadriceps and Glutes (Lunges are great for ticking both of these off) and Hamstrings (TheraBand hamstring curls are a great exercise to get that gazelle like stride!).
Resistance is key to building muscle. Aim for 8-12 repetitions before you get tired. You should feel the need to rest. If you can do more than this then you need to add some weights in your hands or on your back. As your strength improves add weight to stick within the 8-12 reps. Rest for 30-90 seconds then repeat. Do this 3-5 times for each muscle group.
Core strengthening: To move our arms and legs at speed we need a solid foundation. Core exercises need to include both your abdominal and back muscles as together they provide your spinal strength and stability. Not only does this improve form but prevents injury to your back. Planks are a great and efficient addition to your strength training but remember there are 4 sides to your core (Front, back and sides!)and so 4 types of planks to include:
Front Plank: Face down, on your hands/elbows and toes.
Back Plank (or reverse plank): Face up, on your hands and heels.
Side plank (left and right!): On 1 hand / elbow and the underneath outside border of your foot.
Endurance in these is key. Start with 30 second of each, build up to 2 minutes in one go or as a circuit! (This is a favourite in our S+C classes at Four Sides!).
Mix up the training principles: So far we’ve covered 2 forms of strength training: through range lifting (such as calf raises and lunges) and isometrics (static loading such as planks). Lastly include plyometrics, explosive or dynamic exercises such as sprints, jumps and hill bursts. These will build strength in the muscles you need the most in the conditions of your sport.
Strength training benefits for runners:
- Improved endurance.
- Faster over long and short distances.
- Reduced injury risk.
- Stretch, release, foam roll, rub, massage…
Myth: You must stretch before you run! There is no evidence that this prevents injury. Stretching (especially dynamic stretching rather than holding stretches) can improve mobility and comfort in a run but doesn’t impact injury or performance. Stretches, foam rollers and regular massage are all worthy and important tools when you exercise regularly to ease muscle soreness, a natural effect of training well and a sign that you are pushing your strength! Using these tools before and or after runs will cause no harm, and can improve your confidence, comfort and therefore enjoyment, they are excellent recovery aids. If you’ve spent your day at a desk and then want your body to run for it, why not give it a little love and warm it up!
- Prioritise your recovery
Nutrition, rest and sleep are important parts of your recovery. Eat well to prepare and recover from your runs. Before running seek out foods which will release energy slowly and provide llong lasting fuel. After running it’s treat time! This is the only time that more sugary foods have a benefit and will re-stock your muscle energy quickly. If you are running long distances consider supplementing your diet with energy gels so that you do not become depleted, preventing fatigue and hitting the dreaded “wall”. Also when training for long distances adding a recovery week every 4th week (that is reducing the intensity/frequency of training) – reduces your training load, gives the body time to really recover and prevent injury. The body’s capacity is affected by multiple factors including stress, lack of sleep , low mood, poor nutrition and previous injuries. So it is important that these factors are taken into consideration when deciding your running mileage. Remember running is high load and it can break you! Respect the load on your body and prepare.
In summary:
- Use couch to 5K if new to running.
- Increase your mileage by 10% (max) a week.
- Strength training is an essential part of becoming “run-fit” and preventing injury.
- Plan your training – including rest, consider your other activities and how that fit into your program.
- Stretching, foam rollers and Thera guns can be good additions to ease muscle soreness and when you run frequently and have no negative effect on your running capacity.
The writings on the wall: “Move, feel live stronger!”
We are here to help you feel your strongest whatever the challenge so do reach out if this has given you food for thought!
Megan Vickers and Natasha Hughes
Four Sides London
References:
- Toresdahl BG, McElheny K, Metzl J, Ammerman B, Chang B, Kinderknecht J. A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon. Sports Health. 2020;12(1):74-79. doi:10.1177/1941738119877180
- Ferruati, A.; Bergermann, M.; Fernandez-Fernandez, J., Effects of a Concurrent Strength and Endurance Training on Running Performance and Running Economy in Recreational Marathon Runners. Journal of Strength and Conditioning Research 2010, 24 (10), 2770-2778.
- K Andreas, M Richard, NMasatoshi, S Karl, T Markus. The Impact of a Single Stretching Session on Running Performance and Running Economy: A Scoping Review. Frontiers in Physiology: 11: 2011
www.frontiersin.org/article/10.3389/fphys.2020.630282
- Allison et al. 2008, Prolonged Static Stretching Does Not Influence Running Economy Despite Changes in Neuromuscular Function, Journal of Sports Sciences, 26.
- Baxter et al. 2017, Impact of Stretching on the Performance and Injury Risk of Long-Distance Runners, Research in Sports Medicine, 25.
- Biscardi , D. Wright, and D. Stroiney. Department of Kinesiology, George Mason University, Fairfax, VA, USA. Topics in Exercise Science and Kinesiology Volume 2: Issue 1, Article 4, 2021.
