3 Common Running Injuries
- (And how to avoid them)
- Train better for your events
I don’t think I’ve ever seen so many people out running as I did the other night. Although the Loch Ness marathon is around the corner.
It’s getting to that time where distances start to increase and injuries become more frequent.
Running is certainly more enjoyable when you’re injury free.
Whilst we can’t guarantee to be fit all the time, here are my suggestions for how to stay in race condition for longer.
1) Shin Splints
Without doubt one of the most common injuries for new runners is shin splints!
Why this happens: usually from the running on hard surfaces / terrain or alternatively from trying to run too far without the body acclimatising.
How to solve: plan your running in advance. Do not try to run 10 miles off the bat, ensure that your training is progressive yet challenging. Be sensible about your approach and you will reap the results.
2) Knee issues
Another common issue for runners is to do with the knees. This normally revolves around stability and/or general discomfort.
Why this happens? If you do not have the correct strength and conditioning program to correspond with your running progress, that there is a chance of muscular imbalances.
How to solve: if you have a great all round conditioning program (particularly one that involves the gym) then you will be well set up for success. Through having the necessary muscular power: it will improve your running vastly.
3) Lower Back
The final one of the three most common runners injuries is the back! Despite not being actively involved in running, it’s one that causes numerous issues.
Why this happens? As is often the case, it is not necessarily just bad posture is associated with this problem. By not stretching enough, the hamstrings can become exceptionally tight (particularly in the case of runners). The hamstrings extend into the war back and can create tightness / pain.
How to solve: ensure that you stretch on a regular basis, especially after running.
Furthermore a good strength plan which includes upper body training is vital. Yes, upper body too – see, if you neglect that then your posture will disintegrate and cause more issues. This is especially prevalent amongst marathon runners who can be running in the same position for up to 5 hours – that’s a lot of strain.
If you’re unsure about a tailored strength plan, then claim your free trial of the RYPT app today and let me show you exactly what you should be doing.
The RYPT running series continues next week (blog 9 of 12) – be sure to catch up on missed blogs by searching the website.
Ross
