What are Running Issues?
Running can be a stress on the body. It is normal to have some aches and pain every now and then, but over 60% of runners experience an injury that is severe enough for them to have to stop running for weeks or months.
The frequency of your training schedule, how much time you have to recover between training sessions, how strong you are, if you have any previous injuries, your flexibility and running technique can all contribute to developing injuries during running.
What are the Common Problems in Running Techniques?
Looking down or leaning forward or hunched shoulders
- This can cause you to hunch over and shift your center of gravity.
- Ideally aim to look straight ahead while running and try to relax your neck, jaw, and shoulders, hold the belly in.
Moving the arms too much
- This can be a waste of energy.
- While running aim to keep the arms at the side of the body, do not swing them across the body. Move the bent arm backwards and forwards, from elbow to hand, to the waist line. The elbows and hands do not need to extend further than your waistline.
- This can lead to shin splints and knee pain. The ideal foot strike is to land with your midfoot.
Running too slowly or shuffling
- The longer your feet are in contact with the ground, the more impact you will suffer. Try increasing the pace and lifting feet up a little higher. Think about moving from 1st to 2nd gear.
How can we help prevent Running Issues?
1. Warm up before and cool down after running
2. Plan your running schedule so that you can gradually increase the length of time you run for and the speed you run at. Do not push too hard at the start.
3. Drink plenty of water, increase the amount of water intake per day.
4. If you are running frequently or are training for an event, it is recommended to have regular massages or physical therapy, such as Osteopathy or Physiotherapy treatment, in order to prevent injury and relieve sore muscles and well as optimise performance.
5. Gradually introduce surface changes.
6. If you do get an running injury, get a professional diagnosis and treatment as soon as possible and before returning to running, so that you do not incur further injury and have to spend more time out on the sidelines.