1. Optimal Running Form:
I believe that all of us were born with the natural ability to run. However, runners rarely consider that sub-optimal running form might contribute to injury. Improving your running form could reduce excessive load on affected joints and soft tissue structures, reducing the risk for injury. Improving your running form also improves running efficiency and performance.
2. Strength Training:
Weight training strengthens bones, muscles, tendons and ligaments making them resistant to the repeated stresses they are subjected to during running. The stronger you are, the longer and harder you will be able to run before tissue breakdown occurs. Read more about ST for runners here.
3. Maintenance of Mobility:
Sub-optimal mobility leads to poor movement patterns that can cause overload on affected structures. We don’t need to bend like gymnasts, but even minor improvements in mobility will promote better overall movement and form during running.
4. Goal Orientated Training Programs:
By following a training program tailored to your specific training and racing goals could help you to avoid overtraining and injury. A well-structured training program incorporates enough running to build fitness, without causing over-training.
5. Optimal Recovery Strategies:
Continuous running, without adequate rest, will eventually cause tissue breakdown. We can only improve and get stronger if we allow the body time to rest and adapt to new training loads. Proper nutrition, enough sleep and rest days, all play a crucial role in promoting optimal recovery.
6. Proper Nutrition:
Every athlete knows that a proper nutrition plan is key in providing the building blocks for post-exercise recovery. We also know that poor nutrition is linked to a higher risk of injury. Include enough high-quality protein and calcium-rich foods to ensure optimal muscle and bone repair after training and racing.
By implementing these principles, you will not only lower your injury-risk but also improve your running performance and efficiency.
Isn’t the ultimate goal to spend less time at the physio’s office and more time running?