Stretches

Pre-workout static stretches can increase your risk of muscle strain. Static stretches should only be done before your workout if your running biomechanics are sufficiently altered by shortened muscle groups; in this case a qualified professional can provide a personalised stretching programme.   

 

Ensure that each stretch is applied slowly and progressively and held for 30 seconds, each stretch should be performed daily. 

 

Adaption

The human body will adapt to chances as long as the load applied is not greater than its capacity to adapt.   By overloading your body’s anatomical structures (bones, tendons, muscles), you will be at an increased risk of developing an overuse injury.  

 

To prevent this must progressively integrate every new stimulus (hills, volume, intensity, surfaces and shoes) to allow your body to adapt successfully.  For further information please see ADAPTION AND SAFE PROGRESSION. 

 

 

Warm up

To warm up and minimise the risk of injury we must prepare the body. For further information please see WARM UP AND ABCD VIDEO  

 

 

Vertical ground reaction force (VRF)

Your VRF is the magnitude of force impacted on your body with each running step; this is approximately 2.5 times your body weight.  It is the combination of force and repetition, which can lead to the accumulation of damage and associated injury.  

 

The way that you run obviously affects the distribution of forces on your muscles, tendons and bones. A qualified profession can assess your running biomechanics and identify ways in which you can alter your VRF, which will aid injury prevention.

 

 

Cadence

Ideally it is preferable to keep your stride at approx. 170-180 strides/min even when jogging at a slower speed, this will reduce your VRF, energy loss and injuries.

 

 

Terrain

It is best to alter your terrain regularly, this will allow for a wide variety of movements and changes in mechanical load thus reducing the chances of developing an overuse injury.

 

 

Core Strengthening

Core strengthening exercises are essential for stabilising your lumbar pelvic control when running thus preventing them from injury.  For further information please see

 

 

Nutrition

After a long run, it is essential that you eat some carbohydrates and protein within 50 minutes of finishing.  The protein will assist in muscle repair while the carbohydrate replaces lost glycogen. Eat little and often e.g. simple sandwich, handful of dried fruit/nuts.