How to Prevent Running Injuries

September 1, 2017

Maria Nolan

Marathon time is just around the corner, which means we are in the middle of the training season. It’s a time that some runners dread, while others look forward to it.

Training for a marathon can be challenging both mentally and physically as you work to stay focused and build your body into a strong, lean running machine. There are many things that you can do to prepare yourself for training. From setting aside time each day to run, getting enough sleep so your body can recover and surrounding yourself with motivational images to keep your brain sharp and focused. Any one of these could slow down your training but there is one aspect of training that can not only slow your progress, but keep you from running altogether.

I am talking about injury. The dread of every runner and athlete training for an upcoming event. Regular runners know that injuries can keep them sidelined for an entire season so they work hard to train properly to prevent running injuries.

At Nolan Osteopathy, we handle a wide range of sports related injuries and have often provided consultation on how our patients can prevent running injuries and remain healthy throughout the season. Here are some of our favourite running injury prevention tips that you can use today to stay healthy and keep running every day until you reach your goals.

  • Wear The Right Gear

Before you begin any training regimen, you want to ensure that you are using the proper gear. Purchase trainers that fit you well and that will support your feet and ankles. This will help you avoid painful conditions such as:

  • Prepare Properly

Preparing for training can help reduce the risk of injuries. Warm up and stretch properly before exercising and walk at a brisk pace for about 5 minutes before running. This will build up the temperature of your muscles and enhance blood flow. When finished running, take some time to perform gentle cool down exercises.

  • Don’t Overdo It

Listen to your body and don’t try to do too much all at once. If you are a new runner, you won’t be able to run as long as an experienced one. If your body aches and the soreness lasts for more than a day or so, you should cut back until the pain subsides or is greatly reduced. If the pain persists, stop your training and schedule an appointment with an osteopath or physio to make sure something more serious isn’t going on.

  • Strengthen, Stretch and Recover

Finally, remember the rule of any sports training regimen. Strengthen your muscles, stretch your muscles and be sure to let your muscles recover properly. Here’s some top tips for a speedy post-race recovery

To learn more about how you can prevent running injuries, contact Nolan Osteopathy today. Remember you can book an appointment quickly and easily through our online booking system.

Thanks for reading,