Injury rates among runners remain unacceptably high, with no significant decline during the last 30 years. This is because running injuries are so multifaceted: they could be related to a number of internal factors (biomechanics, age, sex, weight), or external factors (shoes, flexibility, core strength, intensity, frequency of training). One thing’s for sure: the answer doesn’t lie in buying a new pair of shoes or running in no shoes at all. Successful injury free running starts with understanding your body’s own unique set up and training it in a smart, controlled, individual manner.
To help you along the promised path to injury free running, here are some very simple rules to help keep yourself off the treatment couch.
1. Training programmes should be based on your ability, not your availability. Don’t choose a plan based on how many days you’ve got free to train; be mindful of your ability and MAKE time to train properly.
2. Avoid increasing distance by more than 10% each week.
3. Receive training tips from friends with open arms, but remember that we’re all individuals. What may benefit one person may not benefit another.
4. Don’t imitate other peoples’ running form; you could end up with other problems as a result.
5. Run unconsciously: switch off and enjoy the process. Try not to over-analyse things.
6. Running shoes rule of thumb: if you don’t need it, don’t buy it. A gait analysis is highly recommended.
7. Rotate running shoes frequently. This will prevent your body from becoming dependent on one particular shoe.
8. Always increase your post-run mobility/stretching program with your training output. Maintain a balanced moderation.
9. Never underestimate the benefits of allowing your body time to recover.
10. Seek professional advice when your muscles are whispering to you, rather than when they are shouting.
Mitchell Phillips is director of StrideUK, one of the UK’s leading running technique analysis companies: strideuk.com
