With the warmer weather starting, Perth runners are getting into full swing, and the thought of hitting the beach very soon – many of us are either increasing our training or looking to increase our activity – especially running training – so to help you stay moving and injury free here are four tips to keep you injury free from the team at Loftus Physiotherapy & Rehabilitation.
Injury Tip One – Increase Slowly:
Many people get excited by the warmer weather and impatient at their slow progress that they go from three months on the lounge to attempting a marathon in 4 weeks – this is a recipe for disaster. Make sure you increase your running and training times by small increments only – a 5-10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume – the more training you do the greater the risk, it is simple maths.
Injury Tip Two – Check your Shoes:
Many people get excited about starting a training program however they make the mistake of grabbing their favorite pair of Dunlop Volleys (a favorite shoe worn by roof tillers – not marathon runners) and then wonder why they get foot, knee and leg pain two weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program.
Injury Tip Three – Watch out for Hills:
Many new runners get injuries due to following a route that has too many hills in it – hill running is a great tool but hills also cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people. Try and stay on the flat for the first few months and then add some hills in as your fitness improves – it is better to be running on the flat than not running at all.
Injury Tip Four – Get a Check-Up
We mentioned a moment ago that one of the biggest predictors of injury is training volume – the other biggest predictor is past injury history. It amazes us here at Loftus Physiotherapy & Rehabilitation the number of people that had an injury at the end of their last training or sport season – and do not have any treatment or assessment on that area prior to starting next seasons training. The injury may have left some scar tissue, reduced range or muscle weakness that will greatly increase the injury risk when training resumes.