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
Michael McGovern, Crusader Committee Member, Chairman of Irish Milers Club
-------------------------- Various Coaches, Professionals and experts have contributed to other articles.
"I have been a member of Crusaders for over a year now, and I can confidently say that it has transformed my life. The coaches are knowledgeable, supportive, and truly care about each member's progress. The training plans and sessions are challenging yet achievable, and the sense of community is unparalleled. But what sets this club apart is the emphasis on inclusivity and diversity. No matter your age, fitness level, or background, you are welcomed with open arms and encouraged to push yourself to your full potential. The club also hosts various social events throughout the year, which have allowed me to make lasting friendships with fellow runners."
"If you're looking for a running club that will challenge you, support you, and make you feel like part of a family, look no further. I highly recommend Crusaders to anyone looking to improve their fitness, meet new people, and have a blast while doing it."
"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!"
"I found the coaches and the members to be very friendly and welcoming. There are many different groups and levels so there is always someone to train with, no matter what level you are."