As racing season is just around the corner, and after a hugely successful Running Workshop, our Physiotherapy Team have come up with their 6 top tips to help runners stay on top of their game, steer clear of injury and look after their legs.
1. Complete dynamic warm ups
We like to recommend running drills that get each muscle group prepared for the run ahead and raise the heart rate getting blood supply to all the major muscles you're about to use.2. Plan, plan and plan some more
We see so many over-use injuries in running because people forget to plan their runs for the week. They change the day; run a bit further or faster because they feel good; or run two days on the trot, take a few weeks off then go straight back to running the distance they ran before. We all know the saying 'by failing to prepare you are preparing to fail' but here at Warwick Sport Physiotherapy Clinic we don't want anyone to fail. Spend a bit of time planning your routes and try to increase your distance by about 10% per week, that way you'll stand the best chance of minimising over-use injuries.
3. Cool Down
Simple walk through drills at a slow pace with some standing stretches are great when you're outdoors, and when you get back indoors have a slightly longer stretch holding each stretch for 30 seconds. To see some of our Lead Physiotherapist Natasha's top stretches please book in to see a member of our team or check out our stretch series on Facebook. Improving flexibility takes a little more time and dedication - try stretching the key muscle groups 4-5 times per day holding for 30 seconds, or why not try one of our fantastic yoga classes.
Glute workouts and core exercises are the foundation of good biomechanics which helps minimise injuries. To asses your core needs please book in for a running assessment appointment with our team.
5. Recovery is key
When you're training for a race how you recover (or not) from each run sets you up for success (or failure) on your next run. We recommend stretches, good hydration and good nutrition prior to and post running and compression garments such as leggings, socks and/or shorts are great for recovery following those long runs.
6. Don't let little niggles turn into big injuries
Finaly, it's really important not to let those niggles turn into serious injuries which can stop you from doing what you love or have worked so hard for. It's better to come and see the team before you need to if, for example, you always get tight calves, a stiff back, or have ankle pain is starting to limit how far you can run - chances are we can do something to assist you. Find out more.