Running Success Series: Overview
Posted on 29th February 2024 at 09:07
By Carl Green
Are you new to running? Or in training for the Colchester Half Marathon or the London Marathon? Avoiding common running injuries is crucial to your success and well-being.
The Colchester Physiotherapy and Sports Injury Clinic team have extensive experience and education about exercise, fitness, health and sports injury. Our team understands the importance of effective and safe training plans.
I have created a summary of key considerations to help you on your road to running success. We have added links to relevant blogs written on this topic for more in-depth information. We will be posting more detailed articles over the next few weeks, so stay tuned.
Overtraining
Problem:
Overtraining is one of the most common mistakes runners make. Recovery is as important as training itself. Your body needs time to replenish and adapt in response to increased workload and training stresses.
One of the most prevalent mistakes runners make is pushing themselves too hard, too fast. While it's essential to challenge your body to progress your training, overtraining can lead to:
Excessive fatigue
Burnout
Injury
Solution:
Follow a structured training plan that includes rest days and lower-intensity workouts. Listen to your body and take extra rest if needed. Remember, your body adapts and improves during periods of rest. Don't underestimate the power of recovery days.
For more information check out our previous blog on:
Misinterpreting pain
Problem:
Pain is your body’s alarm system for actual or potential threat to tissue health. It's not a perfect system and many things can affect its reliability or sensitivity. For more information view our blog on pain.
Some temporary discomfort during and after training is normal. But pushing through sharp sudden or worsening persistent pains, can lead to:
Neural sensitivity
Body tissue problems
Solution:
If you experience pain while running, reduce the activity demands, or rest if needed. If the pain persists, do not delay seeking our professional help. Most problems are easier and faster to treat in the first few weeks.
For more information check out our previous blogs on:
Neglecting Strength and Conditioning Training
Problem:
Running is a demanding sport that places significant stress on the body. Despite being a cardiovascular exercise, you must not neglect strength and conditioning training. This can leave you susceptible to injury. Weak muscles struggle to support the repetitive motions of running. This affect your progress, performance, and health.
Solution:
Incorporate strengthening exercises to target key muscle groups, such as:
Glutes
Quads
Calves
Stabilising muscles throughout the body, including “core stability”
Other cardiovascular activities such as cycling and swimming can improve cardiovascular fitness. Additionally reducing the risk of burnout and overuse injuries. This gives your body a break from the repetitive impact of running.
Poor Nutrition and Hydration
Problem:
Neglecting nutrition can lead to fatigue, poor performance, and increased risk of injury. Your body needs the right fuel to perform at its best and to recover from the bodily stresses of the training.
Solution:
Fuel your body with a combination of:
Carbohydrates
Proteins
Healthy fats
Vitamins
Minerals
Your body needs these to support energy levels and recovery.
Hydration is also crucial, especially during long runs or hot weather. Aim to drink plenty of water throughout the day. Also consider replenishing electrolytes with sports drinks or snacks during intense workouts.
Inadequate Warm-up and Cool-down
Problem:
The following can potentially lead to injuries or reduced performance:
Low body temperature
Joint stiffness
Poor circulation
Reduced alertness
Body awareness
Mobility
Energy metabolism
Bodily control
Solution:
Spend at least 5-10 minutes warming up before. Then another 5-10 minutes cooling down afterward each run/strength and conditioning workout.
The aim should be gradually raising (warm up) or lowering (cool down) body temperature. Alongside regaining or maintaining relevant joint mobility and muscle flexibility. Improve body awareness to help track changes over time and prepare your body for the movements and stresses involved.
For more information check out our previous blogs on:
Footwear issues
Problem:
Uncomfortable or inappropriate shoes, socks or insoles can ruin your running experience. This can hinder progress and increase the risk of injury.
Solution:
Invest in a good pair of running shoes and wicking socks. A pair that fit well, suit your running style and environment is important. Consider a thorough whole person assessment to help you choose the right shoes. This includes a gait analysis (but not in isolation).
Also, don’t change your running footwear within a few weeks of an event.
For more information check out our previous blogs on:
What's next?
Remember, every runner is unique and what works for one person may not work for another. You need to listen to your body. Get in touch for a professional and personalised assessment with support with any problems or questions.
Myself and other physiotherapists at the clinic are experienced musculoskeletal specialists. Alongside this we are experts in many forms of exercise training. We hold many additional qualifications that may be able to aid you. So please ask for our support if you have any concerns about:
Your exercise and running
Experiencing any symptoms
Or if you are pain free but want to optimise your plans
We can complete a thorough assessment of your body and training. This supports you to run for longer and faster whilst managing previous problems and reducing injury risk.
I will be expanding on each of the topics introduced here in separate posts, watch out for them in the coming weeks.
Also, you may wish to take a look back at my musculoskeletal condition series for information on common types of traumatic, overuse and degenerative/age related pathologies.
At Colchester Physiotherapy and Sports Injury Clinic, Myself, Craig Fowlie and Jane Marr are able to treat your running injuries. Find out more about us on our meet the teams page.
Author
Carl Green
Carl is a Specialist Musculoskeletal Physiotherapist, Sports Science and Human Biology graduate, former Lecturer in Sport and Exercise, Personal Trainer, and Sports Massage Therapist.
He has worked as a Physio within the NHS at a senior level, sports injury clinics, his own practice, stroke rehabilitation, occupational health and chronic pain. Carl also has first hand experience of acute and chronic injuries, pain, surgery, and disability, giving him a deeper understanding how these can affect us both physically and psychologically.
He started his career in health and fitness in 2002. Empowering people to achieve their goals, overcome challenges, and reduce future problems through lifestyle/behaviour change and exercise has continued to be a big part of his approach as a Physio.
Carl has tried many sports, but mainly focused on rugby, gym training, running (5k to half marathon), and Muay Thai Boxing. He also enjoys snowboarding, home gym training, teaching his dog tricks and playing fetch, covering songs on his guitar, and has recently taken up archery.
Tagged as: running, running advice, running analysis, running injury, running performance, running technique
Share this post:
