04/12/2024
Have you recently started training for a marathon or running event in 2025?
Have you started to get any “niggles” or joint pain as your mileage has increased?
Have you spoken to a sport injury professional about your injury?
At I have been working in clinical practice with runners now for over 11 years. I see the same mistakes made time and time again when runners are at the start of their marathon journey or even those who are completely new to running.
- Running far too quickly - Increasing mileage too quickly increases the physical load and exertion that goes through our joints, ligaments, tendons, muscles, connective tissue and even bones. This then greatly increases our risk of injury.
- Running too fast on long runs - You should always be able to hold a conversation the whole time, if you can’t you are running too fast.
- Running on too many consecutive days - so many online training programmes have you running 7 days a week. This is fine if you are a professional/ sub elite runner, or you have been running for years, but as a novice runner I always advise people to avoid running on consecutive days so that your body has the time to adapt and recover between runs.
- Poor fuelling and hydration - Only a 2% loss in hydration increases our risk to injury by 20% and also hinders our ability to recover from exercise.
- Not warming up/ cooling down - Dynamic stretching before and static after has always been a rule I follow.
As a runner myself I have also made a lot of these mistakes, but I have learnt from these mistakes and want to make it my mission that people don’t make the same mistakes I did.
If you are looking for some injury advice and how to properly plan and train for a running event to reduce the risk of injury, then book an assessment with me.
