Health and wellness corner

Are you tired of dealing with niggles and frustrating injuries?  Read on for science-based tips to avoid sustaining running injury.
By Professor Andrew Bosch
(Running specialist physiologist & coach; Instagram: run_andrewbosch)

Avoiding running injuries requires a combination of proper technique, gradual progression, and good recovery habits.

The injury rate amongst runners, both novice and experienced, is very high, with incidence rates ranging between 20% and 80%. This is due to the high-impact nature of the sport, where overload and overuse are the primary causes of injury. It is therefore essential to prioritise injury prevention, especially when chasing personal bests and tackling longer race distances because these endeavours often lead to training errors.

Here are nine tips to help avoid injuries:
The correct footwear
Choose well-cushioned shoes that are appropriate to your biomechanics, i.e., if you over-pronate, don’t get a shoe that allows your foot to rotate inwards excessively. If you do not over-pronate or use an orthotic, then you can get one of the ultra-soft shoes. This helps reduce impact forces and thus reduces injury risk. A decent heel lift helps reduce strain on the Achilles tendon. Getting the correct shoe is quite an exact science, so go to a store where there is appropriate expertise and don’t buy something just because it’s on “special”.

Stretch – but not too much!
While “stretching” is often overdone and can itself lead to or predispose one to injury or reduced running economy, a modest amount of stretching is beneficial. Target specifically the Achilles/calf (both bent and straight leg) and hamstrings (straight and bent leg).

Warm-up and cool-down
Start each run by running the first few kilometres at a slower pace than the bulk of the run, gradually increasing speed to the pace you are going to train at. If you are doing harder sessions such as interval training, threshold runs and time trials, include “pick-ups”. These are done after a few kms of easy warm-up as described, and then accelerating over a short distance (30 to 50m) to a faster speed. Do a few of these, each a bit faster and a bit further, to prepare the muscles for the hard session to come. As part of the warm-up routine, you could include some dynamic stretching and activation drills such as lateral and forward/back leg swings, butt kicks, high knees, etc. After a hard session, jog a few kilometres at a slow, easy pace.

Increase distance gradually
Weekly distance should be increased in a systematic and controlled way to allow your body time to adapt. Follow the 10% rule: increase your weekly distance by no more than 10% each week to reduce the risk of overreaching, overtraining and injury.

Hard/Easy principle
Train harder one day and easier the next. This could apply to distance and/or to speed. For example, if you do a longer run today, do a shorter run the following day to allow your body time to recover from physiologically more demanding efforts.

Increase speed after base training
The weekly distance should be built up first, as described above, before high-intensity sessions such as intervals and time trials are introduced. You need a good foundation on which to build the higher-intensity, i.e., faster, sessions.

Incorporate strength training
Increase lower body strength through exercises like squats, lunges and calf raises. Include some core and gluteal strength. Later, you can add plyometrics, which improves running efficiency and reduces injury risk. However, if done incorrectly, these drills can actually cause injury, so be sure to consult an expert before including them in your programme. These exercises should be done in addition to your running, not as a replacement for running.

Listen to your body and rest when needed.
Pay attention to warning signs such as persistent muscle pain or increasing levels of leg fatigue. If this happens, take a day off from running or modify your training, e.g., reduce the length or speed of the run, or both. Beginners should plan regular rest days into the training schedule to allow the body time to recover and rebuild.

Sleep and nutrition
Adequate sleep and good nutrition are crucial for recovery; ensure you’re getting enough of both to support your training. With specific reference to recovery nutrition, ensure that you get sufficient carbohydrate after training, as carbohydrate in the muscle (muscle glycogen) is important to be able to train optimally. Taking 20g of whey protein as part of the post-training nutrition regimen helps with muscle recovery.

 Foam rolling, massage guns and massage
As part of the injury prevention and recovery strategy, each of the above has its place. These strategies differ from athlete to athlete. I, for example, find foam rolling uncomfortable to do; others do not have this dislike. Massage seems useful to aid recovery, but can become expensive if done on a weekly or twice-weekly basis. A massage “gun” has an initial financial outlay but can be a worthwhile investment in the long run, particularly for those who train frequently. I have personally found this a useful addition. Ultimately, the best approach is to experiment with these techniques and discover what works best for your body and lifestyle.

By incorporating these tips into your training routine, you’ll be better equipped to handle the demands of running and reduce your risk of injury. Remember to stay consistent, listen to your body, and include recovery to achieve your running goals!