10 Ways To Avoid Running Injuries

1. Be strong: Many runners love to run so much they forget to do strength workouts as well. Lunges, squats, glute bridges and single-legged resistance exercises will all improve your leg strength. More muscle means more running power, and also a significant decrease in running niggles. Most running injuries I see are from when someone runs too much and does no strength work.

2. Cross Train: Cycling and swimming are both complimentary exercises to running. They are lower impact and get different muscle groups working. Try cycling to a ParkRun as a warm-up. Cycle commuting is also an easy way to fit in different aerobic exercise. A swim and sauna at the local swimming baths is my downtime in winter.

3. Love your Feet: Visit your local podiatrist who can scrape away any tough skin that may be affecting your foot strike. It's amazing how much better your feet will feel. As a PT I visit my podiatrist every three months. Your feet are precious, treat them like gold.

4. Balance training: Standing on a wobble board or uneven surface will train the small supporting muscles in your ankles and knees. These help stabilise your joints, and having strong ankles (and good balance) will mean you're less likely to get injured if accidentally landing badly (i.e with your foot in a rabbit hole!). Here’s the wobble board I use: https://www.amazon.co.uk/Fitness-Mad-40cm-Adjustable-Wobble-Board/dp/B002DSCJEW

5. The ’10 minute rule’: If you're not sure of whether you should run, give yourself ten minutes of running, with the option to cut the run short if you're feeling absolutely awful. Some people find it fine to run through a cold or virus, and it really is down to the individual. I find giving myself a ten minute 'get out' clause for a winter run gets me out the door, and also listening to the body. Chances are, after ten minutes of running outside you'll be feeling better and glad that you dragged yourself off the sofa!

6. Indulge Yourself: A warm bath with Epsom salts is a lovely reward for a long cold run. The Magnesium in the Epsom salts can be absorbed through the skin and helps the muscles recover from exercise. We sell 1kg bags of Epsom salts at the studio for £4. Pick some up for after your workout.

7. Don't overtrain: This really should be number one as it's the number one cause of running injuries. Simply put, the more you run the more likely you are to sustain a running injury. So mix it up, have fun with it, and remember you can give yourself a break sometimes. A good training programme will have scheduled rest days. Running should be a pleasure, not a punishment.

8. Streeeetch after a run. So obvious. But why? It helps ease the muscles after exercise and helps them recover more quickly. Stretching at the end if a run is when you do a ‘body check’ for any new pain or niggles.

9. Start slowly: Over the colder months, your body will take longer to warm up. Start your run easily, warming up into your stride. As your muscles warm up and have more blood flowing to them, they become more pliable and less likely to get torn. I like to make the second half of my run (the run home) faster than the first half.

10. Rome wasn’t built in day: build up distance gradually, adding only a maximum of 15% distance each week. A long term gentle running plan will be more safe and effective than a last-minute beasting of the mileage.

BONUS POINT

11. .... And sleep: sleep is when your body repairs itself, so if you’re running a demanding running programme on not enough sleep, your muscles will not repair themselves as effectively. Sleep more and run better. Zzzz