Fiona’s Top 5 Tips for Runners

5 Tips for Runners to Stay Injury Free

1. Volume: The 10% RULE. Increasing volume can often lead to injury. Try not to increase your total weekly mileage by more than 10%. KEEP A LOG OF WEEKLY MILEAGE

2. Intensity: Big changes in running speed or too much high intensity training can lead to injury. For endurance runners a mix of 80% low intensity and 20% high intensity per week. For most people this is about 1 speed session per week.

3. Frequency: Increasing the amount of sessions goes hand in hand with volume and recovery from sessions. So be careful how many sessions you suddenly increase – look at your overall volume and when you fit in recovery.

4. Strength and Conditioning: improves performance and reduces the risk of Injury. Improving strength will help your body absorb the load of running, reduce the stress on joints, tendons and soft tissue. Seek advice if you are not sure what exercises you should be doing and how to fit into your schedule.

5. Recovery: Rest is just as important as training. This is where our bodies adapt, recover and strengthen. Without enough rest we can become fatigued and are at more risk of injury. Recovery includes the amount of sleep we get. Ensure you get enough sleep for the amount of training you do.

FOR MORE INFORMATION ON THE ABOVE OR DETAILS ABOUT RUNNING STRENGTH AND CONDITIONING MAKE AN APPOINTMENT WITH ONE OF OUR SPORTS SPECIALIST PHYSIOTHERAPISTS.