Posted by Phil Parle

Physio On The Run #001

Club Treasurer, Dave Higgins, leads the way over the varied terrain of the Albion Park 5km XC course.

Fine running performance involves exceptional physical effort in training and racing. The challenge in training is to find that balance which involves consistent improvement in performance with minimal risk of injury.

INJURY PREVENTION FOR RUNNERS - THE SIMPLE RULES

Pre-Season Rule:

Ensure your base training is consistent and adequate for your season’s expectation.

Training Rules:

Golden Rule: Alternate

• Alternate hard days with easy days;
• Alternate long runs with short runs
  - I cannot emphasise this rule enough!!!!!

Silver Rule: 10:10 rule

• Hard training should comprise up to 10% of your total mileage
• Increase in mileage should be no more than 10% per week

Bronze Rule: Good form means efficient running

• Dedicate some of your training to practising running well whether it be incorporating strides, controlled fartlek or hill sessions
• Pay attention to good core strength (stomach and gluteal muscles) and flexibility of the back and lower limbs. A well controlled trunk leads to efficient use of the limbs

The Routine Rules:

Warm-up:

• include a jog, gentle stretches for the back and lower limb and 5-6 strides (50-100m). The aim is to raise heart rate, warm muscles, ensure good freedom of movement in joints and most of all be race/session ready

Recovery:

• include post session Jog, hot and cold shower and light stretch, re-hydrate and reload with fluids and carbohydrates

The "Be Kind to Your Body" Rules:

• Vary surfaces and terrain
• Pencil in rest days and rest periods into your training
• Wear appropriate and well fitting shoes (they last about 6-9 months on 50-70 Km a week)
• Balance training/races with hectic life schedules. Fatigue leads to injury
• Listen to your body ... Only you know its limitations
• Seek appropriate advice early if injury occurs

Back to Training Tips ...