06/02/2024
With the London Marathon less than 11 weeks away and the warmer, lighter evenings on their way lots of you may be starting your journey into running or steadily increasing your mileage.
Wherever you are in your running journey here are some tips to prevent injury and what you should do to improve your technique!
🏃🏼♀️Thoroughly warm up: Any exercise that will steadily raise your heart rate delivering oxygenated blood to the muscles that will need it most! Squats, star jumps, high knees, heel raises, butt kicks, lunges, leg swings and hip circles are just a few.
🏃🏼♀️Always cool down: It helps your heart rate steadily return to its resting rate, regulates your breathing, improves flexibility & mobility, reduces lactic acid and alleviates excessive muscle soreness (DOMS). Hamstring, glutes, quadriceps and calf stretches are not to be missed!
🏃🏼♀️Strength training: Not only can strength training reduce your risk of injury but specifically core strength can improve your running technique and overall performance. Pilates and weight or resistance training is a great way to build muscle. Aim for at least 2 sessions per week of strength training.
🏃🏼♀️Use a foam roller or spikey ball: An effective way to release muscle tightness or soreness, increase oxygenated blood flow to the muscle and break down scar tissue. This can be incorporated as part of your cool down.
🏃🏼♀️Rest days: A chance for you to mentally and physically rest and prepare for the week ahead. Your body needs the opportunity to adapt to your training routine and recover efficiently. Another great way to ensure injury-prevention from over-worked and over-tired muscles!
🏃🏼♀️Invest in a good pair of running trainers: Running specific trainers will ensure your feet are well supported and your foot arches have the support they need to withstand a high-impact activity like running. A good trainer will also support your back, hips and knees from increased stress or load.
🏃🏼♀️Gait analysis: Helps identify any issues in your technique. With the correct footwear and routine this will ensure you are kept in peak condition, making your runs that bit easier!
🏃🏼♀️Hydration: If you’re not adequately hydrated while training your performance will take the hit. Benefits include more energy and endurance while reducing your recovery time after a long or harder run.
🏃🏼♀️Diet: Plenty of carbohydrates is essential to keep your energy stores up. These are the body’s main energy source while protein will help to rebuild muscle. Try eating within 30 minutes of a run or workout to fuel your body with the nutrients it needs to kick start your recovery following each session.
👉🏼 For all your running needs, massage, Pilates and Physiotherapy
📍Therapy & Fitness at The Mill, West Malling
📞07368506822
📧 thepilatesphysiokent@outlook.com
