How to Decrease Running Related Injuries
While some days still have a chill in the air, Spring is right around the corner!. With Spring, comes an increased desire to do more outside. This is true for all aspects of life including gardening, working on your car, and exercise. Specifically, for folks who are planning on running the Chicago Marathon this year, they are starting to think about their training plans and how to prepare for one of the premier races in the sport.
Most runners, whether beginners or elite, follow some sort of training plan as they work towards running 26.2 miles. They may have gotten this from a running coach, from a website, or even asked Chat GPT to write one for them. These typically involved a speed workout, a tempo run, an easy run, and a rest day. They are designed to gradually prepare the runner for the grueling demands of running long distances and the amount of mileage that is necessary to achieve optimal performance. However, with increased amounts of mileage and increased amount of impact, there is always a risk of injury. So, what can one do to help reduce the risk of injury while preparing for a marathon? Let’s find out.
How do you reduce the risk of injury while training for a marathon?
There are several factors that can reduce the risk of injury while training for a marathon. Note, this doesn’t say prevent as there is always a risk of injury, but the following items can help reduce the risk of injury.
Performing a Proper Warm-Up and Cool Down: Prior to starting your run, perform a dynamic warm-up that starts prepping your muscles, joint, and cardiovascular system for the run. This can include a mix of leg swings, lunges, side steps, high knees, and slow/light jogging or similar type movement patterns. Cool-down post run can consist of more static stretches that can help promote flexibility.
Gradual Progression: This is key as a sudden increase in mileage, or intensity, or speed can lead to overuse injuries such as tendinopathies, stress reactions, or even stress fractures. While not an exact science, gradually increasing your weekly mileage by 10% can be beneficial. The Journal of Sports Physical Therapy writes that runners who increased their mileage by 30% had a greater chance of injury. Gradually progressing mileage, speed, and intensity allows the body to adapt to the more impactful forces placed on the body during training.
Strength Training: Strength training is an often overlooked aspect of running. However, it is an important component to a successful training program. These activities can help build muscle endurance, strength, and stability. Exercises focusing on quads, hamstrings, glute, calf, and core muscles should be targeted.
Listening to your Body: Make sure to make the appropriate adjustments based on how you feel. Pay attention to fatigue, soreness, and discomfort that may indicate possible over training that can lead to injury. Rest days are important!
If you are increasing your running and have any questions about how to reduce your risk of injury, give Physio Chicago a call! If you are also experiencing any running related injuries, the therapists at Physio Chicago are experts in helping you keep going. Physio Chicago is conveniently located in Old Irving Park neighborhood on Chicago’s northside in close proximity to Irving Park, Portage Park, Jefferson Park, Forest Glen, Albany Park, Avondale, Logan Square, Hermosa, Bucktown, Humboldt Park, Skokie, and Lincolnwood.
