Running is a free sport, anyone can participate. It doesn’t matter about abilities, if you’re good or bad, and age, it’s not subjective.
It can be extremely good for your health and the benefits you receive - emotionally and physically - outweigh the initial pain as your body adjusts. Although running is a great way to stay active, many runners have to deal with an injury at some point.
Before I was diagnosed, I used to be an avid fitness enthusiast and played multiple sports. In 2019, I fell into running and haven’t looked back. I used to care about how fast I was, each run had to be a PB - I had no clear plan or strategy about it. Not until I started taking long distance events seriously I stopped caring about what others thought.
Why running over other sports?
It’s an odd one, I never expected that I would like running, I never expected it to be fabric in my life, I never thought it would lead to this.
There’s an abundance of other sports to choose, but unfortunately, I’m unable to do some of them. Running still gives that freedom, it’s just a tad more tiring and fatigues me.
The more you get used to it, the more your body adapts. What do they say “practice makes perfect”. You need to persevere with it.
Injury conceptions with running
Yes, running causes lot’s of injuries - there’s always some niggly pains. Injuries are part and parcel of running, unfortunately. Sometimes, you just have to listen to your body, it’s vital to plan those rest weeks into your schedule, as those recovery periods are key.
As a runner, you’re more or less likely to get injured at some point. Here are some of the key injuries you may experience.
Runners knee
IT band
Temperature-related
Shin splints
Muscle pulls
Ligaments strains/tears
Stress fractures
Hamstring issues
Sometimes you can need time to recover from your injury, as time would be your best friend and worst enemy. But it’s needed.
Tips to prevent injuries whilst running
By taking a few precautions before you exercise, you can prevent many common running injuries.
Listen to your body: Don't ignore pain. A little soreness is ok. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, consider seeing a health care professional.
Create a running plan: Before beginning some new training be sure to talk to a qualified trainer as they can help a tailored plan for you that is in line with your current fitness abilities and long-term goals.
Be sure to stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quads.
Strength train: Include core and strength training as part of your workout, this can help strengthen muscles which you'll use.
Cross train: You'll find it better and easier to mix up your workout - try incorporating cycling, swimming, rowing etc. to help prevent injuries when you use the same muscle group over and over again by doing the same exercise.
Dress for the weather: Check the forecast and dress appropriately. When it is hot you want to wear a lightweight t-shirt or a vest, in colder conditions you might want to wear tights, long sleeved top and hat. Be sure to monitor the weather so you dress accordingly.
Be shoe smart: You don't have to own 'super shoes' or carbon plated shoes. They aren't suited for all runners, if you're one of the lucky few that has a shoe rotation, remember your easy/everyday pair aren't the same as your race day shoes, they have different levels of support which make your ride easier. Make sure to have proper running socks that offer a good level of support and wicking.
Remember that running shoes are recommended to last for a certain distance. Keep track of this as it might be worth updating to avoid any injuries.
Stay hydrated: I find for anything above 10k I want to have some gels with me to re-fuel. If I know I'm going for a long run, I'll be sure my hydration vest is ready to go, this will help replenish lost electrolytes lost when you sweat.
Racing, racing, and racing
Racing all the time is never good for the body, the constant strain and stress is bad in the long-term. It’s always best to think long-term instead of aiming for those short-term goals. The short-term goals can seem rewarding but you’ll have a boost for a very short time.
Race after race doesn’t allow you to strategically plan and have those off days in training - not everything needs to be maximum effort. On race days you want to give it 100%, leave nothing in the tank, and you want to give it your all.
Constant racing and being in race mode doesn’t allow you to switch off. Sometimes you want to run an easy race and take the sights in.