Runners hate being injured. Runner's world sums up the emotions most of us go through when we are and how to deal with them - sound familiar?
Many of us have repetitive injuries, niggles or strains that start to aggravate during tougher training blocks as we start to increase mileage. I found that there was a tightening on my right hip flexor and left hamstring as I increased mileage. If I continued to run without rest, this caused shin splints or knee injuries.
After A LOT of research including reading and talking to experts I found conflicting information on the best methods to prevent injury. That said, there were 3 principles we found were consistent:
- Do not increase your weekly mileage too quickly - the simplest approach is 10% but runners connect provides more information on the hows and why
- Rest & Recovery is so important - on a weekly, training block and annual basis
- Cross training is key - this includes both aerobic and strength training
Our tips for today cover a series of cross training exercises that can help build strength in the legs. By reducing areas of weakness, your running mechanics will become more aligned. This will improve your overall balance in motion, reducing over-compensation from stronger muscles. This will help alleviate tightening muscle groups and eventual injury.
Exercises that can help runners reduce weaknesses and prevent injuries:
Glutes
- Glute Bridge 3x10 reps
- Side lying chair adductor lifts 3x8 reps each side
- Crab walk band around ankles 3x10 reps
Hamstrings
- Single leg deadlift with light weight 3x8 reps each side
Spinal Mobility
- Kneeling mid back stretch 3x60 second holds
Calves
- Skipping 3x60 seconds
Core
- Lying on back (keep back flat) alternating leg taps/straightens 3x8 reps
- 4 point kneel straight leg hip raises (keep toes pointed and back straight) 3x10 reps
Quads
- Squats 3x10 reps
We have found that completing these exercises once a week has reduced the niggles and increased our ability to train more without injury. They might be boring, but trust us - this pays off!
*Please note, it may be worth a physio consultation to find the exact exercises that will benefit your weakness. Ask for a body MOT and a list of exercises you can incorporate into your routine.