Top Tips to Avoid Running Injuries

People often get injuries from running, especially when they don’t have the correct training and their bodies are not in shape So before embarking on a rigorous fitness regime a visit to your CrossFit Physio is a great way to find out what areas you need to be careful with. Some tips to avoid having running injuries are:

Improve and Maintain Flexibility

• Having a good daily stretching routine so you will become more flexible and less prone to injury
• Stretch is when you have warmed up and after exercising
• Stretching should include all extremities and joints
• Your qualified instructor at your gym or a good Physio can help to advise of the stretches that are best for you

Strength Training is Ideal for Runners to Help Avoid Injury

• Most runners will benefit from several good
• Hill running, plyometrics and weight lifting are effective ways to improve strength and stamina, especially during the off season to keep you in shape

Nutrition

• Good nutrition and keeping your self-hydrated are very important to maintaining your body in optimum condition
• Pure water is the best liquid, avoid all sugar or "sports drinks"
• Having sufficient water 2 hours before and after exercise helps prevent dehydration and heat exhaustion as well as after you have warmed up
• Having 6 to 8oz of fluid about every 20 minutes of exercise is recommended

Proper warm up and cool downs

• Before you start exercising, practices and competitions it is necessary to warm up properly first. The longer and faster you will run the longer you need to warm up. 15 minutes or warm up will help to stop sore muscles and flush out lactic acid. A proper cooling down period will ensure our muscles will relax and avoid problems

Gradual Increases

• Slowly building up the amount of training and the intensity you do is the best way to avoid workout stress and injury
• For best results, you should have alternating periods of intense training with periods of exercise that are less intense and more for toning
• The best increase is about 5 to 10% per week, so you have a gradual increase of both duration and intensity

Rest Days and Cross Training

• It is important that you have adequate rest days during any training to allow your body to adapt to the new demands being made on it and to recover
• When you cross train, it helps with your aerobic fitness and reduces the impact forces that can become a problem from too much running

It has long been recognised that it is important to have the correct type of running shoes for each individual’s running style and foot type. Being fitted with the right shoes is important for avoiding injury so consult an athletic footwear specialist or talk with your local CrossFit Physio for the best advice.

Running is a great way to get fit and increase your body’s overall strength and endurance, but it is important that you take the right precautions to avoid injury, such as proper stretching and warm up and having a good trainer or exercise coach show you the correct ways.

MobilizeMe Physio Gold Coast make a personalized treatment plan to help you meet your goals. We use a broad range of treatments to help you get back to doing what you love!