This is a ‘brain dump’ of some of my top tips to reduce your risk of getting a running related injury. All of these are based on evidence, experience and common sense!
- Follow the 80/20 rule. 80% of your runs should be easy with 20% at high intensity.
- Back to back runs are ok, but try to avoid consecutive training runs at high intensity.
- Introduce some strength and conditioning into your training.
- Introduce some cross training activities into your training programme to vary loads through the body.
- Avoid high intensity runs if you are feeling tired or unwell. If unsure, leave it out altogether and live to fight another day!
- Try running on different surfaces and vary your running routes to avoid repetitive strain.
- Avoid static stretching just before a run. Do dynamic warm ups such as easy strides instead to prepare your body for running.
- Schedule at least one clear day of rest from exercise into your training plan.
- Make sure any changes to your running volume, frequency or intensity are introduced incrementally using the 10% rule as a guideline.
- Make sure your running shoes are comfortable and appropriate to the surface and conditions you are running in.
Taking the above tips on board will make you a safer, more efficient and stronger runner, less likely to develop a show stopping injury.