Running is a fantastic way to stay fit and improve mental well-being, but it can also lead to injuries if not approached carefully. Helen O’Leary, a renowned physiotherapist and clinical director at Complete Pilates, works with elite athletes to boost their performance while keeping them injury-free. She recommends training smart and listening to your body.
O’Leary emphasizes that many running injuries stem from overuse or improper preparation. Pushing your body too hard or not giving it the proper care can result in a variety of issues, from minor aches to severe injuries. Understanding your body’s limits and recognizing when to take a step back is crucial.
Here are her top four strategies to protect yourself and enjoy running for years to come. These tips are not just for elite athletes but can benefit runners of all levels. Whether you’re a seasoned marathoner or just starting out, they will help you maintain a healthy and sustainable running routine.
1. Choose the right running shoes
Your running shoes can make or break your experience. O’Leary highlights the importance of individualized shoe fittings that consider your biomechanics, stability, and cushioning needs. You don’t need the most expensive or trendy pair, but they should provide adequate support without being overly flexible.
Having more than one pair of running shoes is also a smart move. Alternating between pairs prevents sudden adjustments and extends their lifespan. Aim to replace your running shoes every 400-500 miles to maintain optimal support.
2. Increase mileage gradually
Pushing your body too fast can lead to trouble. O’Leary advises following the 10% rule: “When you do progress, try not to do so by more than 10%. You need to be able to do these runs without getting any pain or discomfort”.
This rule applies to new runners particularly to avoid overloading their muscles and joints. Remember, it’s not about how quickly you can improve but how sustainably you can build endurance and strength.
3. Build strength beyond running
While running strengthens your legs, it’s not enough on its own. O’Leary suggests incorporating a gym routine to target all major muscle groups. “Doing an adequate gym program, with weights, which includes all the major muscle groups is key to ensuring longevity in your running”, she says.
Stronger muscles and joints mean better shock absorption and more power in your stride. Try basic strength exercises like squats, lunges, and core work to support your running performance.
4. Respect rest days
Recovery is as vital as the runs themselves. “Running on back-to-back days, especially if you are new to running can significantly increase your risk factors of things like stress fractures”, warns O’Leary. Rest days allow your muscles to repair and recharge, making you stronger and more resilient.
If you want to stay active, consider low-impact activities like yoga or swimming on your off days. These can help maintain your fitness while giving your running muscles a break.
Preventing injuries is about respecting your body’s limits and needs. With proper footwear, gradual mileage increases, strength training, and adequate rest, you’ll be well on your way to a sustainable and enjoyable running routine. Take it from Helen O’Leary: small adjustments can make a big difference in keeping you injury-free and loving your runs.
