Ultimately, you’re reading because you want to run pain-free and keep hammering towards your goals! We love that! And want to help you keep it that way!
With more more people out pounding the pavement than ever, we’re seeing A LOT of runners break down as a result of making one or more of the mistakes below.
If you can avoid these common mistakes, you’re much less likely to run into any niggles or injuries that will hamper your progress.
Going too hard, too soon (training errors).
This is by far and away the number one reason we see people get injured, as most injuries are a result of overload or overuse.
– If we’re not allowing the time for our bodies to adapt and we’re continuing to overload them with training, you’re significantly increasing the risk of getting injured. simple.
– The common variables runners overdo are – Frequency (number of runs per week), Volume (the distance they are running), Intensity (the speed they run, adding up/downhill runs)
– When training load is increased by 15% or more than the previous week, injury risk escalated to between 21 and 49%.
How to combat this:
- Work out what do you want to achieve and in what time frame? This provides the ‘goal posts’ and allows you to structure your training and plan for that goal accordingly.
- Determine relative to your goal, how close are you currently? This can be km’s per week, pace for a certain distance, number of runs over a time period amongst other things.
Determine the discrepancy between 1) and 2) and plan accordingly. See a massive jump between where you are now and where you want to get to? If so, you’ll need a bit of patience and a longer time frame to get there (think 12+ weeks).
Not much of a difference? The timeframe will be shorter.
Making an honest assessment of how much you need to improve is key to ensuring the timeframe to achieve that doesn’t make you susceptible to injury.
Not incorporating strength training
– Strength training increases the tolerance of your body to physical activity.
– By increasing this, you are less likely to overload your body and will be able to cope better with your running load.
– Specifically, 50% of overuse injuries can be avoided by incorporating strength training.
How to combat this:
– Incorporate 2 strength sessions per week into your program, targeting your glutes, quads, hamstrings and calves.
Performing static stretches, release guns and other things that only provide short term benefit.
– Although they are great to making those sore, achy muscles feel better in the short term. They don’t provide any long term benefits past this.
– Time is better spent in the gym, getting strong and reducing the toll that running is taking on your body.
There you have it, avoid these mistakes, and you’ll run with confidence and significantly reduce your risk of having an injury or niggle hamper your progress.
If you’re ready to take your running to the next level, you can book your running assessment online here or chat with one of our expert running physios, don’t hesitate to call the clinic on 8490 0777.