Faye Stenning, our Grit Coaching strength guru, recently appeared on Good Day New York to share some tips to run injury-free this spring season!
Research on running injuries is a bit alarming - studies show that 20-80% of runners become injured EACH year! (this wide range is due to differences in populations and methodology)
Injuries happen, but there are a few KEY things that you can do to help reduce your risk of being sidelined.
Must-Dos for Injury Prevention:
Build training volume and intensity gradually but progressively. Injuries occur when the body can't adapt to the stress put on it, and it's important to give your body time to adapt to new stimuli. Controlled overload makes you more fit, but uncontrolled overload makes you injured and burnt out.
Wear good footwear. The lifespan of a pair of running shoes is ~300-500 miles, depending on cushion level, type of foam, weight etc. Make sure your load-absorbers are doing their job!
Incorporate strength work into your routine. Strength training allows your body to absorb and create force more efficiently. Strength training for runners should have a focus on single-leg stability, core strength, mobility, and coordination. Check out our Unstoppable: Strength Training for Runners app and our bespoke strength coaching options!
Work on mobility. Runners are often considered the STIFFEST athletes of them all! Make sure that you have adequate ankle, hip, and T-Spine mobility to run efficiently. If you can't move optimally, energy is transferred to structures which may not be designed to withstand so much force.
Recover well. Injuries are caused by a failure to adapt to the task presented, and chronic under-recovery can present big problems! Ensure that you are sleeping well and nailing nutrition, both in quality and quantity.
A bit of intention can greatly increase the likelihood of enjoying a season of healthy, happy miles. This is part of training!
By Jessica O’Connell MSc, CSEP-CEP, OLY and Faye Stenning Bkin