Running Injuries
Injuries happen and whilst there is no magic formula for avoiding them, a greater understanding of some of the pitfalls may just be enough to keep you on your feet.
Poor running style
We might aspire to perfection but in reality most of us need to adopt a style that feels natural and doesn't leave us open to a higher risk of injury. Try "running tall" and your head will lift and spine lengthen. Add relaxed arms and shoulders and you're half way there; a classic trick is to imagine you are holding a crisp between your thumb and forefinger and you mustn't break it. Pump your arms backwards and forwards, but make sure they don't cross your body or flay outwards. Try running near a lamp post and you'll soon work out if you do the latter! To stop them crossing your body think socket to pocket or imagine you are carrying a box that is the same width as you. Push your chest up and forwards, try to keep your pelvis level. If your pelvis was a bucket full of water, try not to spill it. Keep your bum and tummy tucked in, look ahead and smile.
What are you running in?
Are you wearing running shoes as opposed to fashion trainers? Are your shoes suitable for your gait (the way you run)? Are they worn out? Do go to a specialist running shop to get advice.
Don't do too much, too soon.
If you want to avoid injury, then patience is a virtue. Don't increase your weekly mileage by more than 3 or 4 miles a week (less if you are a beginner). A general rule of thumb is to increase it by no more than 10%.
Insufficient strength.
You've probably heard of core stability but what's it got to do with running? Your core is the middle bit if your body including your trunk and pelvis. This is supported and stabilised by specific muscles. If those muscles are weak they don't do their job properly and other muscles have to step in. These other muscles are not designed to do the job so can be left short or tight, pulling the body out of alignment and therefore leaving you more susceptible to injury. Work on your core stability and this is less likely to be a problem.
What are you running on?
The surface you run on can have a big impact. Concrete pavements are unforgiving, harder than tarmac and often uneven, but roads with their camber (not to mention cars!) can cause just as many problems. Imagine running with one leg longer than the other - get the picture?
Grass is good because it is soft but unless you're running on the well manicured lawn pf your local bowling club, you are likely to encounter some hidden treats en route such as stones, holes or ruts , not to mention cow pats. Your legs will be working harder to compensate for the uneven terrain and this will make them stronger however the downside is it may increase the likelihood of injury.
Running tracks have the potential to be very forgiving running surfaces but of course they have curves and curves mean you will run unevenly. It's a good idea to run the opposite way around the track but etiquette means this is really only possible in the outer lanes during warm up or cool downs.
Beaches are without doubt hard work whatever the surface. Soft sand means you won't have a flat surface to land on and add the slope and you'll realise what I mean. Pebbles are only for the insane. Try to run by the waters edge if you can. The sand here will be packed and flatter.
Warm up and cool down.
You'll probably have noticed how much harder it is at the beginning of a run, This is because muscles stretch as they warm up and once they are warm, they can exert more force with less effort. It's always a good idea to begin with a brisk walk or slow jog.
Cooling down also helps prevent injury so towards the end of your run ease off a bit. It will help remove any lactic acid that has built up in your muscles and also bring your heart rate down.
Stretching.
Stretching improves flexibility and with that your muscles can achieve the full range of movement. Without it you are more likely to get injured, Never stretch with cold muscles. If you feel the need to stretch before a run, warm up first and then stop and stretch.
Don't ignore pain.
Even seasoned runners experience the odd ache but pain is different. If you're in pain during or after a run then something is wrong. That something may be trivial and easily rectified but it may not be. If you're not sure, get it checked by an expert. Often intervention at an early stage will prevent months off later.
Remember to rest.
It's easy to get carried away but do remember to have rest days and if you simply must do something, try cross training. In this case cross training is simply physical activity other than running such as swimming or cycling.
Don't run if you feel ill.
Your body needs to use its resources to fight infection and whilst it may be OK to run with a head cold, it certainly isn't with a chest infection. Don't forget to ease yourself back into training after as well.
Listen to your body and ease back or stop at signs of complaint like tight muscles, stitch, difficulty breathing or dizziness
Poor running style
We might aspire to perfection but in reality most of us need to adopt a style that feels natural and doesn't leave us open to a higher risk of injury. Try "running tall" and your head will lift and spine lengthen. Add relaxed arms and shoulders and you're half way there; a classic trick is to imagine you are holding a crisp between your thumb and forefinger and you mustn't break it. Pump your arms backwards and forwards, but make sure they don't cross your body or flay outwards. Try running near a lamp post and you'll soon work out if you do the latter! To stop them crossing your body think socket to pocket or imagine you are carrying a box that is the same width as you. Push your chest up and forwards, try to keep your pelvis level. If your pelvis was a bucket full of water, try not to spill it. Keep your bum and tummy tucked in, look ahead and smile.
What are you running in?
Are you wearing running shoes as opposed to fashion trainers? Are your shoes suitable for your gait (the way you run)? Are they worn out? Do go to a specialist running shop to get advice.
Don't do too much, too soon.
If you want to avoid injury, then patience is a virtue. Don't increase your weekly mileage by more than 3 or 4 miles a week (less if you are a beginner). A general rule of thumb is to increase it by no more than 10%.
Insufficient strength.
You've probably heard of core stability but what's it got to do with running? Your core is the middle bit if your body including your trunk and pelvis. This is supported and stabilised by specific muscles. If those muscles are weak they don't do their job properly and other muscles have to step in. These other muscles are not designed to do the job so can be left short or tight, pulling the body out of alignment and therefore leaving you more susceptible to injury. Work on your core stability and this is less likely to be a problem.
What are you running on?
The surface you run on can have a big impact. Concrete pavements are unforgiving, harder than tarmac and often uneven, but roads with their camber (not to mention cars!) can cause just as many problems. Imagine running with one leg longer than the other - get the picture?
Grass is good because it is soft but unless you're running on the well manicured lawn pf your local bowling club, you are likely to encounter some hidden treats en route such as stones, holes or ruts , not to mention cow pats. Your legs will be working harder to compensate for the uneven terrain and this will make them stronger however the downside is it may increase the likelihood of injury.
Running tracks have the potential to be very forgiving running surfaces but of course they have curves and curves mean you will run unevenly. It's a good idea to run the opposite way around the track but etiquette means this is really only possible in the outer lanes during warm up or cool downs.
Beaches are without doubt hard work whatever the surface. Soft sand means you won't have a flat surface to land on and add the slope and you'll realise what I mean. Pebbles are only for the insane. Try to run by the waters edge if you can. The sand here will be packed and flatter.
Warm up and cool down.
You'll probably have noticed how much harder it is at the beginning of a run, This is because muscles stretch as they warm up and once they are warm, they can exert more force with less effort. It's always a good idea to begin with a brisk walk or slow jog.
Cooling down also helps prevent injury so towards the end of your run ease off a bit. It will help remove any lactic acid that has built up in your muscles and also bring your heart rate down.
Stretching.
Stretching improves flexibility and with that your muscles can achieve the full range of movement. Without it you are more likely to get injured, Never stretch with cold muscles. If you feel the need to stretch before a run, warm up first and then stop and stretch.
Don't ignore pain.
Even seasoned runners experience the odd ache but pain is different. If you're in pain during or after a run then something is wrong. That something may be trivial and easily rectified but it may not be. If you're not sure, get it checked by an expert. Often intervention at an early stage will prevent months off later.
Remember to rest.
It's easy to get carried away but do remember to have rest days and if you simply must do something, try cross training. In this case cross training is simply physical activity other than running such as swimming or cycling.
Don't run if you feel ill.
Your body needs to use its resources to fight infection and whilst it may be OK to run with a head cold, it certainly isn't with a chest infection. Don't forget to ease yourself back into training after as well.
Listen to your body and ease back or stop at signs of complaint like tight muscles, stitch, difficulty breathing or dizziness