Have you been inspired to start running because of the marathon?
Have you been inspired to take your running regime to the next level with the London Marathon taking place this weekend? If you’re looking to step-up your training, it’s important to know the dos and don’ts to avoid those common pesky injuries.
Paul Coker, an experienced Physiotherapist and Medical Director of ROCKTAPE UK offers his top five running tips.
If you still need some inspiration to start running, here are 6 reasons why you should be.
MIX IT UP
Don’t just run. There’s nothing more tedious than running miles and miles every day, so why not do something different? Mix it up by adding different physical challenges into your training program. As well as maintaining your motivation to keep training, extra variety helps reduce your chance of overuse injuries, and also leaves you fresh to train with more intensity and effort when you do run.
WORK THOSE LEGS
To reach your maximum running potential, it’s really important to make sure your legs are on top form. Running will train your legs to have good endurance but won’t necessarily improve your actual power and top endstrength. Try a couple of 30-40 minute strength sessions including some body weight exercises - bridging, squatting, lunging, and hopping are all ideal.
DON’T OVERSTRIDE
Obviously running techniques vary from person to person, however, most running experts will agree that landing heavily on the heel with the leg way in front of the hips will only land you in one place … on the physio’s couch. Don’t think too much about exactly which bit of the foot hits the ground first. Instead focus on trying to contact the ground just in front of, or directly under the hips.
DON’T IGNORE ANY NIGGLES
Pain is your body’s way of telling you that it feels threat, it’s saying if you carry on the way you’re going then you could get seriously injured. The human body comes with a highly evolved early warning system so it really does pay to listen to it. If you feel pain, reduce your training intensity, get some ice on the affected area and take positive action like using kinesiology tape, such as ROCKTAPE to manage the niggles.
INVEST IN MORE THAN ONE PAIR OF RUNNING SHOES
By rotating between 2 or 3 different pairs of running shoes you’re likely to cut your chance of picking up injuries. Each pair of shoes will subtly alter the way you run and therefore the tissue you load. Consider using lightweight shoes for short quick runs and adding a little more cushion on longer runs. Plus it’s a great excuse for a little retail therapy!
Best of luck with your training!
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