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Minimise the Risk of Injury When Running

10/1/2021

 
How to Minimise the Risk of Injury When Running

  • As you increase your mileage, muscular aches and ‘niggles’ may occur, therefore build up gradually.
  • Never increase your mileage by more than 10% in a week; and never increase both speed and distance in the same week.
  • If the increasing mileage proves too tough, take an easy day or rest, this will allow your body to refuel and recover.
  • Vary your running surface and direction of your runs
  • You don’t have to run all the time; include cross-training into your programme with cycling, rowing and swimming.
  • Include resistance and core training into your programme, this will aid in preventing low-back, hip and leg/foot injuries.
  • As your fitness improves it will feel more natural to train more often, and enhance your chances of enjoying your running experience.
  • Replace running shoes regularly; look under the soles for wear and the mid-sole for over-compression.
  • It’s better to vary between two pairs during your preparation. Go to a specialist sports shop for advice on the best running shoe for your foot type, it’s an essential expense!
  • Increased back/leg aches and pains may be a sign that your running shoes need to be changed.
  • Orthotics (permanent insoles) are often used by runners to help prevent common running injuries. Check with your local Chartered Physiotherapist for a biomechanical assessment to ascertain if you require such insoles in your running shoes.
  • Warm up adequately with easy running to prepare your joints and muscles for your race pace, include stride outs, high knee lifts, heel kicks and trunk twisting.
  • Perform static sustained stretches after running to minimise muscle soreness and joint stiffness. This helps to prepare your body for your next running session
  • Never run if you feel unwell; do not attempt to catch-up on lost mileage after illness/injury. This can cause further damage and result in a longer period off running. Better 3 to 4 days of rest than 3 to 4 weeks of frustration!
  • Keep a training diary. This is a useful way of monitoring last years’ form and your training prior to an injury. Use the information to prevent the same pitfalls and to plan your next running programme

Comments are closed.

    Author

    Michael McGovern, Crusader Committee Member, Chairman of Irish Milers Club

    --------------------------
    Various Coaches,
    Professionals and experts have contributed to other articles.

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Dublin 4

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What Our Members Are Saying...

"I joined Crusaders in 2009 and it was the best fitness decision I have ever made. The training is really well structured and the club caters for all abilities. I have made some great friendships along the way and the social events are fantastic. Highly recommend!"
"The training sessions are very well structured, coaches are professional and the sessions cater for all levels. I have met wonderful friends at the club and the social events are great! I highly recommend Crusaders."
"This is a fantastic welcoming running club for people of any level/ability. The facilities are amazing, the coaches expert and friendly and the atmosphere is supportive and encouraging. I’ve met the best people and improved my running significantly through joining Crusaders!"
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  • Home
  • Contact / About
    • Contact us
    • Meet the Cru >
      • Club Coaches
      • Committee
      • Members
    • Club History
    • Our facilities
    • FAQ
    • Reviews
    • Club Records
    • Policies and Procedures >
      • Code of Conduct
      • Club House Rules
      • Privacy Statement
      • Privacy Policy
      • Club Photography Guidelines and policy
      • Coaches, Officials and Volunteers Code of Conduct
      • Child Safeguarding Statement
  • News
    • Archived News
    • Club Calendar
  • Join / Renew
  • Training / Book
    • Book a training session
    • TRAINING times / rules
    • About Training
    • Track and Field
    • Marathon Training
    • Fit 4 Life
    • Fit 4 3k
    • Womens' Meet and Train
    • Strength & Conditioning Classes
  • Club Life
    • Club Shop
    • Docklands 5K >
      • Docklands 5K Gallery
      • Docklands 5K Bulk Payment
    • Clubhouse Fundraiser
    • Events
    • Social >
      • Social Events Gallery
      • Table Quiz
      • Gala Dinner 2022
    • Gallery >
      • Sessions Gallery
      • Race Photo Gallery >
        • Track Gallery
        • Cross Country Gallery
        • Road Races Gallery
      • Video Gallery
    • Running Tips and Tricks
    • Phone Book
  • Juveniles