This title says it all.
Raise your hand if you’re a runner.
Keep your hand up if you have had some form of running injury before.
We wouldn’t expect many runners or people who run to have never injured themselves either due to sheer bad luck or an overuse injury.
We’ve been struck with both of them. Rolled ankles or stacks running down stairs & into rose bushes (yep, no kidding this ones been heavily documented on Gabe. Will share footage upon request).
W'e’ve had our few overuse injuries for the most part due to our naivety thinking we’re ironmen with ITB syndrome, stress reactions, stress fractures and niggles that remind us that in fact we are not.
But, that definitely doesn’t mean that because running injuries happen, you shouldn’t run as running is bad for your body.
It also doesn’t mean because you have had injuries in the past then surely your prone to more.
No no no.
There are number of things you can do to ensure you A) Don’t develope injuries, B) Avoid the chances of you having a ‘freak’ injury, and C) Have you continuing to run further or faster and more efficiently depending on your goals.
This is a fundamental for runners. I know runners need to practice running, but deficiencies and asymmetry within the musculoskeletal frame can be exacerbated while running increasing the chances of those overuse injuries occurring.
Strength training will also improve running economy building muscular endurance through key muscle groups essential for running. Glutes, lower body, & core are all essential focuses for run strength training.
Actually learning how to run, a check on your technique and improvements on your run form.
We can be prone to injuries or more at risk of developing them if we simply don’t move well. If your movements and stride is irregular or you are favouring particular sides, muscles or simply just trying to get from A-B without really knowing how or what you are doing, thats going to create some interesting outcomes.
This is how imbalances create deficiencies (or vice-versa) and potential injuries occur.
Employ a coach or someone who understands movement (specifically running technique) to help you master the basics first.
Don’t ever think you are better than recovery. Ever.
We understand you’re in a hurry or you simply CBF, but gosh it is so important. Recovery encompasseses everything from stretching and mobility, nutrition, hot/cold therapies, sleep, to actually taking rest days and proper running programming specific to you.
Majority of the overuse injuries or niggles happen when we don’t prioritise this final point, and neglecting putting in a little more effort with the first two points.
We at The HIIT Project have classes specifically designed to help you avoid the injuries & to put you best food forward on the track & trails. HIIT Fast is predominately running technique focused for running (both slow and fast) as well as HIIT Strong has the full body strength focus.
Both small and intimate group sizes to ensure you get the most valuable feedback to take away from the session.
Reach out if you want to explore this more or have a look at the timetable to get started this week.