Earlier this week, the club held an evening for information on injury prevention In line with the new 2018 couch to 5K programme.
After this talk, I thought another post should be committed to injury preventative exercise and some good general tips for all our runners.
Running is unbelievably great, and we all run for our individual reasons. However, if you are looking to improve your running, then I’m afraid its not enough to ‘’ just go run’’.
Injury is most likely to occur in those individuals who strap their trainers on day in and day out and juts run. Without a plan, or strategy as to why they are putting one foot in front of the other. Don’t get me wrong, I enjoy a run without my watch and a bit of escape from time- to -time. But for those wanting to look at performance. Then there needs to be structure and variety to that structure.
This is hugely beneficial for your entire musculoskeletal system in order for you muscles to get stronger doing other things, which will in turn improve your running. (On a personal note, this is why I love triathlon). So, get out and bike, swim, use the gym, play squash, go to boot camp or whatever else it is that you enjoy.
Strength & Conditioning
We spent some time discussing this at the talk, but ultimately it doesn’t need to look like an Arnold Schwarzenegger workout session! You need to build your body’s capacity for load over time. This means gradually loading your body, first with your weight then with more as you get stronger. A good S&C programme can help reduce risk of injury by up to 50%. Why would you not want to include it?
We all know we should stretch – but how many of us actually do it? Research shows that pre-run stretching isn’t that beneficial for us, but post run stretching is. So, dust off that foam roller, and make sure you include it after you exercise. When used consistently the physiological effect on muscle length is undeniable.
We are all guilty of burning the candles at both ends, but from a performance point of view, rest and recovery makes for good quality training sessions. So, if you feel a bit ropey – it’s probably not going to be the day you smash a PB. Use your common sense and train at your best.
A video link for the presentation can be found here, in case you missed it.