Avoiding Injury
Like many runners my running journey has been affected by injury which has been demotivating and frustrating. At one point I felt that running was completely over. I decided one day to pull myself together and sort out my issues. I had visited physios and to be honest I expected to be given a silver bullet and be made magically better. I had over trained in my mid 20’s for the London Marathon whilst juggling a busy job and in the two leading up I suffered chronic knee pain which was Ilio Tibial Band Syndrome (ITB) which is common to many runners. Having visited a physio I was prescribed a number of exercises which at that time I was too lazy to address and relied on rest for my recuperation. Fast forward to my late 30’s and I was managing to run regular short distances but various pains in my calves and knees were inhibiting my progress. There is no getting round it but hard work has been the key and I researched heavily. Remember always to consult a medical or running professional in the first instance if you suffer an injury. These are the ways I keep myself in good condition:
Glutes for me are the key to running longevity. As you get older your glutes lose strength so I make sure I am continually working them. I incorporate glute exercises into my everyday routine. For example everytime I lower myself to a chair or stand up and aim to not use my arms to lever and engage my glutes (it is crucial to maintain proper technique and engage your glutes. (Seek professional advice if you are unsure).
Strength & Conditioning (S&C): I love HIT (high intensity training) and calesthenics training. I include running specific exercises. If you need some inspiration, check out Vlad Ixel’s youtube channel. There is everything there you need as a runner. I credit this guy to getting me where I am, all courtesy of his awesome and short S&C videos Vlad Ixel S&C Videos
Form: You need to think about posture, keeping things going in the right direction and engaging your glutes.
My mantra is go ‘Slow & Strong’. By that I mean I am to go at a steady consistent pace, for me injury arrives when I run too fast. I don’t get sucked into posting times on social media. I will run at the same pace whether I am out for a 5km, 10km or 20km run. Always ‘Zone 2’ pace where I can hold a conversation. Of course I understand that tempo runs, sprint sessions etc hold have a place in a training schedule but the problems start for me personally when I run too fast for too long.
Play other sports. For me it’s rugby (touch rugby these days). As well as enjoyment it gives me a slight variation to my running routine.
Run with friends or in a group. As well as the social benefits, I have picked up tips and advice to assist running longevity.
Sports massage. This worked well for me when chronic calf pain was stopping me achieve longer distance.
Proper Footwear: Invest in well-fitting running shoes that match your foot type and running style. Get professionally fitted at a specialty running store for guidance. I use Altra Lone Peak shoes, large toe box, barefoot style, feel like you are wearing your favourite slippers! Check them out here at Amazon https://amzn.to/49CCCjs or have a look at my review in my blog.
Warm up and warm down: I start off very gently when I begin a run and often include a short S&C session as a warm down.
Hard work and dedication!: Be dedicated to the exercises a physiotherapist or medical professional subscribes, they can’t do the hard work for you!
