Always getting injured? You might not be nailing the basics
Run stronger for longer without continually picking up injuries with this guide
Are you a passionate runner but seem to spend more time going from one injury to another than actually being able to run? If this sounds familiar, you aren’t alone. Research would suggest that 25% of distance runners are injured at any given time and around 50% have to take time off running due to an injury over a 12 month period. Whilst running is a high impact sport, we can do better in reducing the associated injury rates through sensible training and a better awareness of the things we can do outside of running to reduce future injury risk.
Below are three key questions you need to be asking yourself if you are an injury-prone runner. If the answer is no to any of these then prioritise the advice given to reduce your chances of future injuries.
Am I nailing the basics when it comes to recovery?
Adequate recovery is essential to reduce running-related injuries, but many of us are getting it wrong. There are endless gadgets to choose from these days to aid recovery, from ice baths to compression boots. Yes, they may help to some degree but if you are not nailing the basics then the effects might be minimal. There are three key areas that I believe are the most important when it comes to the basics of recovery: sleep, fueling and psychological stress management. Below I expand on each of these:
Sleep. This essential function is when our body repairs damaged muscles, replenishes energy stores, and improves our immune system; all vital in injury reduction. I suggest that runners require seven hours per night at a minimum, but ideally closer to eight hours, particularly following higher intensity or longer runs. One recent study found that endurance athletes reporting less than 7 hours sleep per night for the previous two weeks had a 51% increased risk of new injury compared to those who slept for 7 hours or more.
Fueling. We need to take fueling seriously as runners because the consequences of underfueling can be significant, not just from an injury perspective (think stress fractures) but chronically underfueling can contribute to a condition called Relative Energy Deficiency in Sport (RED-S) that has serious consequences on the body as whole. We should acknowledge that running requires a lot of energy and the primary source of energy for runners comes from carbohydrates. One study looking at elite race-walkers found that after only 3.5 weeks of a low-carbohydrate diet, athletes demonstrated poor bone health putting them at increased risk of stress fractures. I will leave the specific nutritional requirements to the sports nutritionists but I want to stress the importance of fueling for running, with a particular emphasis on carbohydrates. Aim to replenish your carbohydrate stores within 3 hours after your training sessions, as research would show that delaying intake beyond 3 hours leads to a 30% decrease in exercise performance the following day.
Psychological stress management. There’s no denying that modern life can contribute to increased anxiety and stress and whilst it is not as simple as saying “be less stressed” it is important to be aware of the impact stress can have on our body and when it might be good to adapt training in response to particularly stressful periods. Cortisol, for example, is known as the stress hormone as it is released in times of high stress and has a key role in nearly every bodily function. In short bouts, cortisol can actually have a positive effect as it lowers inflammation, however consistently high levels of cortisol can have the opposite effect and has been shown to negatively affect both tendon and bone healing. Consequently, runners should consider reducing their weekly volume and/or limit higher intensity sessions in times of high stress to reduce injury risk.
Ready to stop going from one injury to the next?
Understanding the basics is a great first step, but if you are still struggling with recurring injuries, it may be time to get to the root cause. At Pace Physio, we specialise in helping runners like you stay healthy and performing at their best. Whether you are currently injured or looking to take a proactive approach, we would love to help.
Book an appointment or find out more about our Running Physiotherapy and Stride Strong services.
