Man Running On Road

Want to get the most out of your running?

Running can be hard on the body so here are a few tips to reduce your injuries and improve your distance:

Firstly, build yourself up steadily especially if you haven’t run for over a month. If you haven’t run before then start with only 2 or 3 km’s and give yourself a day off between runs. Don’t overdo it!

If you are an experienced runner, then same rules apply but you might get away with a little more on the first run. Perhaps aim to start with half of your previous distance but still respect recovery.

Either way build your distances up steadily – no more than 10% increase in distance per week for the first 4 weeks is a good starting point. It is important to keep running each week too else it can undo all your excellent work.

We also now know that strengthening is an effective way to increase distance, increase speed and reduce risk of injury. Runners who don’t have strong hips often end up placing extra pressure on their knees and ankles or feet. A few tips to ensure you do all you can to not fall victim to runner’s knee or the dreaded Achilles tendinopathy or plantar fasciitis … hopefully you’ll knock a few seconds of you per km time as well
• Single leg hip thruster
• Single leg calf raises
• Crab walks

BAppSc (Phty) Masters (Sports PHTY) APAM

High-Performance Sports & Exercise Physiotherapist, Director

Aaron Lewis is a Physiotherapist with a focus on Achilles tendon, ACL tears, hamstring, and Upper limb throwing and lifting pathology. He is also the founding director and senior consultant Physiotherapist at Performance 360.

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