Top Running Tips From The Physios
Here is a short article with some tips for runners to avoid injury and get more from their running activities.
Running shoes should ideally be replaced after 300-500 miles of use. The cushioning gradually loses its shock absorbing properties. By not replacing your shoes you are increasing the risk of overuse injury. We recommend you go to a dedicated running shop for a proper fitting. If you have problems with your feet it could be worth seeing a Podiatrist or Physiotherapist. Speak to the Physio's at the White House for advice.
Vary your training
There are loads of ways to vary your runs, and this can help improve strength, stamina & speed. It helps to keep running interesting and limit your chance of injury. Consider adding fartlek training (variable speed sets) and Hill runs to your regular routine.
As mentioned above, Hill runs are an ideal way of integrating some higher intensity runs to your routine: In a 40 minute session, start with a 10 minute warm up, then pick a short run loop with a decent uphill. Put in the effort to do a fast uphill for 1-2 minutes, followed by a downhill section for a steady recovery. Repeat for 20 minutes. Warm down for 10 minutes with a recovery jog.
Run in groups
Run in a group or with a friend. Running can be a great social activity, and running with others encourages motivation. There are plenty of running clubs around Sheffield, or why not try the Saturday morning Park Run in Endcliffe park? It's very relaxed, and a great atmosphere. You might just bump into one of our physio's there. See www.parkrun.org.uk/sheffield-hallam for more info. You need to register before you go. Best of all, it's totally free.
Use gym cross trainers
Don't run all the time. Cross training is a great way of keeping your training interesting & is good for injury prevention. Why not consider entering a Duathlon or Triathlon?
Improve core strength
Join us at the White House for one of our classes. We run a Strength & Conditioning for Runners class on Monday evenings. Or why not try Pilates?: an excellent way to improve core strength & balance. This will ultimately help your posture while running.
Build up training steadily: Higher intensity running puts more strain through your leg muscles and joints. With increased speed comes increased range of movement in your legs, as well as higher impact. Thus stressing your limbs more. Repetitions of this can lead to overuse injuries. Read the signs. Rest, ice & stretch as required. It is recommended to increase your training by no more than 10% each week.
We also offer expert guidance on training advice and footwear recommendations to prevent injury and to realise your performance goals.
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