Learn your best preparation for running

Warming up and stretching is one way to prepare yourself for the stress your body gets from running. Debate is often furious on how to warm up, when and how best to stretch, how to stretch for running and in how much detail! The truth is that the level of stretch is important and very personal to the individual. Some need ballistic movements ahead of going out for a run or event whilst others need very light movements to awaken joints, tendons and muscles in preparation for activity. You may need detailed work put into specific areas if you are prone to injure in them!

Change your routine gradually

Set yourself a programme to increase efforts gradually and then ease into it. Distance and difficultly are prime factors here. Having an idea of where you want to be and a timeframe of when you want to be there should allow you to be able to set realistic goals, that if followed will allow you to progress without setback. Seek the advice of a coach or look up a programme, set and follow a plan. Keep a record of your plan and study the progress with measurements and observations; it is amazing what you can learn from these when looking back over the information.

Rest regularly for long routines

If you have had any kind of running related injury it is worth considering intermittent rest in order to relieve the constant stress on the area when you return to running again.

Wear the right running shoes

It is important that runners know what type of running shoes they require and that they then chose a high quality pair. This should not only be the right type required (i.e. Neutral or Motion Control/Stability) but should also provide the best possible fit in line with their particular foot shape. The different brands of running shoe offer many variables to the fit and feel and it could be that one is better suited to you specifically. The right balance of support and cushioning to the heel and arch of the foot is a main goal in individual choice of running shoe.

Cold therapy

You will have a kit bag of running essentials at home or for events and this should include a few items for medical needs such as blister plasters, sun-cream, antiseptic gel, Vaseline, Savlon or wet wipes to name a few. However a reusable hot and cold pack is an inexpensive and clean way of delivering immediate and ongoing self therapy and a couple on the go is a wise investment.

Self massage

Touch remains the easiest and most effective remedies known and whilst many enter into this as the unknown, generally speaking for any ache or pain getting hands on and rubbing the area at varying degrees of pressure and concentration will help.

As a few general rules:

• If inflamed leave the immediate site of inflammation alone
• Do however massage/stroke the area above the injured area towards the centre of the body (i.e. towards the heart) to encourage removal of waste material
• Always follow the body towards the centre point (towards the heart)
• Use a lotion/oil to avoid friction injury and allow smoother passage of massage
• Use different types of massage stroke including smooth long deep strokes, concentrated deeper efforts across muscles; kneading
• Use a massage tool to save your hands, fingers or thumbs
• If the administration of self massage is very painful stop immediately.

Professional help

There are problems with self treatment. We tend to give up treating ourselves very easily. The angle at which you can treat yourself tends to be awkward. You feel the effects as well as the feedback from your hands which can confuse. If you are not a therapist more often than not you do not know for certain that what you are doing is at the right spot or at all beneficial. It is always best practice to seek professional help. Often not seeking advice or treatment can ultimately prove to be a false economy anyway. Be rest assured and go and see a reputable therapist. Getting to know yourself inside out may take some time but through some research, ultimately keeping in control of what you chose to do, when you have treatment and how often, plus following advice after or in between therapy visits will help you recover quicker and help you avoid repeat injury.

Top Tips for Running Injuries

• Don’t ignore the signs
• Rest to Recover
• Seek advice from those around you
• Read up on the condition
• Self Treat
• Seek Professional advice
• Follow professional advice
• Give treatment a chance to work
• Don’t Panic
• Check your footwear
• Examine your running
• Check out your running schedule
• Time to start planning your running?
• Keep positive
• Learn from the experience
• Cross Train
• Keep in contact with running
• Use your time out from running wisely

Do you run with pain? If so you need to ask yourself why. Whilst generally speaking we run to our own levels and the action of running puts strain on our bodies and joints, it should never be to the point of actually being painful. Don’t ignore pain or signs of injury. There are often even little changes you can make to stop these feelings and certainly as a way of ensuring that a warning sign of pain or discomfort does not then develop into something more serious. Running can and should be safe. Ask questions of fellow runners. Join a club and learn how to run or train. Ask more questions. Look up advice on the subject. If you cannot pinpoint or label an injury or concern read running websites for more general information which should home you in on the right area. Visit your local running specialist. Seek advice from a Professional. Just do something and never ignore the signs!

Useful Links

• Aircast - Buy high quality Aircast supports, braces and cold therapy products online at Return2fitness.co.uk.