Running is a great form of cardiovascular exercise. It is becoming more and more popular in modern society. Yet, so many people start running and experience painful muscles or joints to the point that they stop running completely. What can then get frustrating is many people will rest, yet when they return to running the injury returns straight away. Below are a few tips to help reduce the risk of getting injured if you're starting running.
1 - Progressive Overload
Managing load is important for any form of activity you are doing. Generally, most people who start running, increase their load too quickly and this results in injury. Generally, a good rule is that you should only increase your intensity or load by 20%. So, a good example is that if you are currently doing a 4km run. You should only increase your next run by 800m. So therefore, your next run if you want to step up distance would be 4.8-5km in length. You should consistently hit these lengths for 4-6 weeks before increasing slightly again!
2 - Appropriate Rest and Recovery
Many people will be a little too keen or excited to begin their running journey. Generally this will result in overuse injuries and fatigue. For people starting out 2 - 3 running sessions are sufficient enough initially. As your body begins to adapt you can then increase the frequency of your sessions to 3 - 4x.
If you're feeling sore post runs, stretching, foam rolling or Ice Baths are also highly recommended. Recovery post runs is just as important!
3 - Strength Training
Strength training is often neglected in runners. Running often places a large amount of load on the body. Therefore our leg and core muscles need to be very strong in order to sustain the load put through them. This can prevent overuse injuries and also help to reduce the risk of muscle strains.
Generally a good balance of 2 - 3x running sessions mixed in with 1 - 2x strength sessions is a good initial balance!
If you're struggling with your running and getting sore. Call and book in with one of our physio's!