Techniques to avoid running injuries

Competitive Running: Techniques to Avoid Injury

Many recreational and competitive runners will sustain a running-related injury at some point in their lives. Around three out of every four injuries will take place in the lower leg; the most common areas being the knee, shin, ankle and foot.

Some injuries can be small and easy to recover from, whilst others take more recovery and rehabilitation. Some common injuries are: blisters caused by the foot rubbing on the inside of the shoe, shin pain (inflammation in the muscles and tendons running down the length of the shin), soft tissue injuries such as pulled muscles or ligament strain.

No matter how careful the trainer or the runner themselves, sometimes injury cannot be prevented; however, there are many ways to prevent some injuries from taking place.

Leanne & Fitness Tips Say:

Maintain the same mileage for 3 to 4 weeks before thinking of increasing it. You need to adapt to the level of running before increasing to another level. Pull back on your training for one week by one third. This is known as the recovery week before going above the mileage you have been running at.

Never increase your intensity and mileage at the same time. Do not add interval training at the same time as increasing the miles being run!! Ensure the right amount of recovery time. Good sleep, drinking lots of fluids and eating a healthy diet all contribute to a good recovery period.

Make sure that you are wearing the correct shoes for your foot type and running form. Be sure to replace your running shoes after 300-400 miles as they tend to lose their shock absorbing abilities. Also, mixing up your running surface will help reduce the risk of injury. Read more about that here.

A lot of runners do not eat the required amount for the amount of running they do. This means they lack important nutrients such as calcium and Vitamin D. This can put bones at risk of injury.

Leanne xx