If you are new to running read this post to prevent yourself from getting injured
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Running is a popular sport due to its low cost and convenience – particularly at the moment with the closure of the gyms.
Why is running good for us?
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There are tremendous health benefits to running; improving your cardiovascular system, helping to improve and maintain bone mineral density, reduce stress, anxiety and depression and not to mention that sense of accomplishment once you have finished.
Running can help actively prevent diabetes, heart disease, obesity, hypertension and osteoporosis.
Injury risks associated with running
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However, as with many sporting endeavours there is always
a risk of injury. Some of the common distance running injuries
are; Achilles tendinopathy, patellofemoral pain syndrome,
iliotibial band syndrome (runner’s knee) and medial tibial
stress syndrome¹. If you are a novice runner (if you have
started running regularly within the last 2 years), then you are
at a significantly higher risk of lower limb injured compared to
a seasoned runner².
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You may be predisposed to an injury if you have previously
had a lower limb injury or if you have an increased BMI. If you
have previously been a very sporty/active person you may
be at a lowered risk of injury.
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Now, having said all of that wouldn’t it be great if we could
prevent these injuries before they happen?
Preventing running injuries
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Well…good news! We can and here is how!
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A strength training program can directly influence performance of runners by giving many physiological health benefits important for long distance running³, in turn this can also decrease your risk of injury (yay!).
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A recent study showed a dynamic warm up, followed up strength exercises, then a run and finishing up with a cool down helped prevent injuries in new runners! Participants were also given a running program that got progressively harder over the course of 6 weeks and ran on different surfaces which can further help prevent injury.
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Implementing dynamic warm ups, strength training and cool down stretches
Dynamic warm up: 15 reps × 2 sets Forward leg swings, lateral leg swings, hip circles, diagonal hand cross-over, and arm-circles
Strength training: 15 reps × 2 sets forward lunge, walking lunge, plank, bridging, single-leg hip extension, push-up, leg-raise, single-leg Bridge, side-lying leg lift, three-way leg raises, squats and single leg squats.
You can pick a few to do each run, saving the harder exercises for later down the line such as single leg squats.
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Cool down: Lunge stretch, calf raise, gluteus and piriformis stretch, hamstring stretch, ankle and calf, leg swings hamstrings and hip flexors, side lunge, quad stretch, lower back stretch
Do you want further help?
Physiotherapists work hard to not only fix patient’s injuries but also prevent them. If you are new to running and would like a bespoke programme that will help you perform to the best of your ability without debilitating pain and injury then book a session with us today to find out how we can help you.
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Written by Joanie Goss Chartered Physiotherapist & Graduate Sports Therapist
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Tonoli C, Cumps E, Aerts I, et al. Incidence, risk factors and prevention of running related injuries in long-distance running: a systematic review. Sport Geneeskd. 2010;43:12–8.
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Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of running-related injuries per 1000 h of running in different types of runners: A systematic review and meta-analysis. Sports Med. 2015;45(7):1017-26.
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Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36(2):95-101.
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Effects of Dynamic Strength Training to Prevent Lower Limb Injuries Among Novice Long Distance Runners: An Experimental Study Ambreen Shahzad1*, Khalid Aziz1 , Saba Aijaz Ali2 , Muhammad Faisal Fahim1 , Sajid Iqbal Khan3
