You think you’re doing your body the world of good, by getting out into the open air and pounding the pavements or running on the treadmill during your lunch break; yet gather a bunch of runners in one room and you can guarantee they will talk about the negative effects running has on the body.
It’s a necessary evil; good and bad for the body in equal measures.
But whether running is a part of your everyday fitness routine or you’re training for something specific; running injuries can plague your workout and make it more uncomfortable than necessary.
We’ve enlisted the help of Total Health Clinics to explain how you can avoid common injuries and get you back to your running best!
Get a Sports Massage
A sports massage is a hands-on massage which is applied directly to the skin to manage. Mobilise and rehabilitate the soft tissues in the body; including, the muscles tendons and ligaments.
The deep tissue work and stretching techniques relieve unbalanced muscle tensions, as well as improving performance and muscular functions.
Running increases the stress in the muscles and tendons; essentially, when your muscles are tight your body cannot function at it’s best. As muscles can’t contract efficiently resulting in pain.
A sports massage can relieve tightness, as well as prevent it from happening in the first instance.
Use a Foam Roller
Foam rolling is a Self-Myofascial Release (SMR) massage technique which is used to aid and release tightness in muscles and the fascial, the area which surrounds individual and groups of muscles.
Pressure can be applied to certain areas of the body to aid recovery, with pressure being applied in specific areas.
As tension is often built up in the muscles through repetitive movements, investing in a foam roller can help to alleviate tension, and allow muscles to return to their normal state.
A foam roller works by increasing blood flow and circulation to the soft tissues in the body – reducing muscle tightness and joint stiffness, and therefore lessening the chance of injury.
Have Rest Days
You may be a keen bean and want to exercise every day. However you could be doing your body and health more harm than good.
It can take around 48 hours for your body to fully recover from a run, which means training day after day puts your muscles, tendons, joints and bones under unnecessary stress.
Resting allows your body to naturally repair itself, allowing you to become stronger and improving your overall performance.
Energy stores can easily become depleted if you exercise every day, so resting properly allows these to be restored giving you more fuel for your next run.
We’ve all heard the phrase, ‘you are what you eat’ on many an occasion and what you put into your body pre and post workout has a great effect on how your body copes with injury and improves your overall fitness levels.
There’s plenty of guides out there advising runners on the best times to eat and what should be eaten before and after a run.
However, here’s a brief list of what you should be eating; salmon for protein to build muscle and improved heart health while exercising.
Eggs which contain amino acids to promote muscle recovery and sweet potatoes (which are often overlooked) however contain vital nutrients required for muscle function.
Prepare your Body
It’s essential your body is prepared for running.
Otherwise you’re putting your body in danger before you’ve even begun your run.
You should never skip a warm up before a workout, as this is what prepares your body and muscles for the exertion they are about to experience.
A warm up should last a minimum of 10 minutes and include exercises which focus on each individual body part.
Remember it’s not good just warming up your legs, as far more muscles are used when you run, even if it does seem as though they are the ones doing most of the work.