Getting off the couch and starting to run sounds easy, but in reality, it is quite a challenge. Our bodies have an amazing ability to change and adapt to which ever pursuit we wish follow.
Unfortunately, there are limitations about how quickly this can occur. Here are Russell’s top 9 recommendations to running injury free in 2019:
Gradual Load
Generally speaking, the golden rule is no more than 10% increase in load per week. Running 10km this week, then 11km would be the most for next week. Running up 1000m in elevation this week, then aim for no more than 1100m next week. Running at an average of 10km/h this week, then aim 11km/h average next week and so on. Change only one parameter not all three.
Warm up properly
We know that static stretching before high intensity exercise can substantially increase the risk of injury. This is very different from the standard old approach of stretching calves, quads and hamstrings and heading off. Think of any elite sports team and the absolute absence of static stretching. They prepare by practicing ball skills, running drills, practicing swings, strokes, kicks and sports specific tasks. Essentially, warm up by performing walking, jogging and then running. Stretching after exercise is ok, be gentle and avoid bouncing during the stretch. View it as a cool down, a chance to breathe and bring your heart rate back down.
Higher cadence
Higher cadence is often better than long strides – longer strides equals more force per step. Running with a higher cadence the forces generated by running spreads over more heel strikes. Aim for around 180 steps per minute.
The Right Shoes
The correct footwear is really important when getting started. Pulling out the old dusty brown pair from 5 years ago is probably not the best idea. The old shoes will have lost the form and cushioning they might have started out with. Getting fitted by experts will help, especially when you can run on a treadmill to assess alignment. Running shoes will typically last between 500-700km per pair before needing replacement.
It’s starting to hurt:
Knee pain is by far most common injury seen in new runners. Remember, it is hard to suddenly start pounding the pavement. Soreness doesn’t always mean that you need to completely stop your training through. DOMS, or Delayed Onset Muscle Soreness, is a common reaction using muscles in a sudden high load activity. Pain will usually start 24-hours after the activity and settle around the 72- hour mark. You should only feel DOMS in the muscle and it will hurt to touch. The best thing is this situation is to get moving with some gentle exercise such as walking or swimming.
Sometimes exceeding your body's limits will cause an inflammatory reaction. You may start to get pain around certain joints and tendons in the feet, knees and ankles. Listen to your body, learn when to remain steady training instead of pushing too hard. The warning signs you need to watch out for are: Swelling, night pain, pain that worsens while performing the activity. If unsure, contact your Employ Health Physiotherapist.
Strengthening up
Strength exercises are important to remain injury free. Focus on the gluts, core, back, quads, hamstrings and calf muscles. You don’t need to be packing on huge muscle mass so go for higher reps e.g. 10-16 with 3-4 sets. Again, increase intensity slowly.
Activity Tracking
Hard to stay motivated? Use an exercise tracking app such as Strava, found free on your app store. It works with most devices and wearable tech to monitor your progress, compare your performance over common running ground with other runners, and allows a social element where there is some mutual kudos to share. Join the Employ Health club here: https://www.strava.com/clubs/employhealth
Alternatively, there is Parkrun, the least pretentious running group in existence. They offer free, weekly, timed 5km runs almost everywhere throughout Australia. Just sign up using this
link: http://www.parkrun.com.au/
Be Realistic
Basic guidelines from the couch to 5km will take 1-3 months, couch to 10km 6-9 months, couch to half Marathon 9-12 months, and couch to full Marathon 18-24 months. That is a long time right? That’s why you will need short, medium and long-term goals to keep you on track.
Smile
Finally, enjoy the running. Don’t push yourself until you resent getting out there. See you out there.