90% of runners will experience an injury at some time during their career. You can start out with great motivation, but if your foundation is not optimal, your body will suffer.
A good foundation involves having a balance of flexibility and core strength, as well as incorporating good recovery and nutrition strategies.
Here are 5 ways to stay injury free in the Adelaide City to Bay:
1. Foam roll AFTER you run.
Rolling activates the para-sympathetic nervous system which is responsible for healing and recovery. Using a foam roller regularly will also assist blood flow to the muscles and keep them tuned up. Roll all of the major muscles groups, such as quads, ITB, calf, hamstrings, adductors and upper back. Hold any sensitive spots for 30-60 seconds while you keep breathing, until the muscle releases. Rolling is like brushing your teeth – a few minutes every day will keep your muscles and joints working optimally.
2. Strengthen your glutes.
Every time you land, your glutes (muscles at the back and side of your hips) need to activate to stabilise your leg. Research shows that when your glutes are weaker, other areas (e.g. ITB, hamstring, calf, achilles, lower back) will compensate. Over-time this will lead to pain and inflammation.
3. Nutrition.
Eating well will give you the energy to run, as well as assist recovery. Eat a variety of proteins, carbohydrates and good quality fats. Bananas, almonds, sweet potato, salmon and broccoli are especially good for runners. Also, ensure proper hydration and use an electrolyte supplement, especially if you sweat a lot.
4. Run smart.
Optimal running cadence is 180 steps per minute (i.e. 90 on each leg). Download a free metronome app to your smartphone to test yourself. By focusing on matching your foot step to the beat, you will naturally run efficiently and reduce the forces on your joints. Running at this cadence promotes lightness on the feet, with a shorter stride.
5. Get on top of niggles early.
Pain is a sign that something isn’t right in your body. Our Physiotherapist’s at Active Bodies can assess and advise you on a course of action to help you get to the start line (and finish) line in one piece. Often a few simple tweaks can help you get back on track without too much disruption to your training.
Please contact us to enquire about how we can help you achieve your running goals 8231 2983.
Authored by Daniel O’Grady. Physiotherapist at Active Bodies Physiotherapy
Dan O’Grady helps runners of all ages and abilities.
He worked with the Indigenous Marathon Project in New York, (organised by Robert De Castella) and also assisted Trent Morrow, ‘Marathon Man’ who holds the Guinness World Record for most number of marathons in one year, over seven continents (160).
Dan completd the New York Marathon in November 2015. You can contact him with any running related queries you may have: dan@activebodiesphysiotherapy.com.au
Bookings on 8231 2983
