Prevent Overuse Running Injuries with These Tips

 

We all train for various reasons: to keep fit, to increase our distance, to compete in a number of different racing platforms, or to just have a more active lifestyle. Whatever category you fall into, we just all want to achieve one thing: to reach our goal injury-free!

 

We find that a lot of injuries occur due to repetitive stress – when soft tissues (muscles or tendons) are loaded repetitively or incorrectly. This creates an increased force over a tendon, joint or ligament for prolonged periods and it can ultimately cause these structures to fail.

Fortunately, there are some clever training tips and shoe advice that can help us achieve that one goal when it comes to running training. Check out these tips to stop repetitive forces from ruining your run:

 

CHANGING SPEEDS

When you are running, make sure to throw in some sprint training into your runs. You can also mix up a long distance run with some interval training which can help you strengthen your stamina. You can also take yourself to a track and just focus purely on interval training.

 

CHANGING ROUTES

If, for instance, you continually run the same route, then this means that you are continually running that same road with the same camber, and the same hill at the same time in the whole course of your runs. This also means that you are undergoing the same force patterning every time you run on that route. You can try and change routes once in a while.

 

CHANGING SURFACES

When you are running, do you swap the surfaces you run on? Or perhaps you continually run on the pavement, or the grass, or even on the sand? Studies have found that trail runners basically experience less repetitive stress runs than other runners. Why? Because their terrain changes all the time, and so their force input changes as well.

 

CHANGING FOOTWEAR

Taking everything above into account, changing the shoes you wear for your different training scenarios is also a must. For instance, if you are constantly running in just one pair of shoes, then your force input and loading are the same for your every run. You should look for shoes that have a thicker midsole, and a higher heel height. You need such shoes if you are doing long distance running if you want to get more miles under your belt. Smaller, lighter weight shoes with reduced heel stack racing will work better for faster runs or speed work.

 

If you need more help on which footwear you should look at for your different training needs, then our podiatrist, Sheldon H. Nadal, DPM, can surely help you out! Setup an appointment with him today.