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6 Top Tips To Reduce Running Injuries

Feb 1, 2023

6 Top Tips To Reduce Running Injuries

HOW TO REDUCE THE RISK OF RUNNING INJURIES

6 TOP TIPS

Marathon training season has well and truly started. Are you preparing for the London or Belfast marathon? Are you preparing for an upcoming half marathon? Or are you kicking off the new year with a couch to 5K? Firstly, well done for taking the plunge and focusing on improving your physical and mental well-being. We at Gav Noble have noticed more runners out on the roads and we feel there are a few things you should know to reduce the risk of sustaining a running related injury.

Firstly, lets look at the research on running related injuries. Research has highlighted that 9 in 10 runners training for a full or ½ marathon sustain an injury. 80% of running related injuries are caused by overuse (This is good news because this means they are preventable). The most common injuries sustained are:

Unfortunately we cannot prevent all injuries. However, we can take control of our training and our bodies to make an effort to reduce the risk of injury. You can start by following these 6 key tips:

 

  1. GRADUALLY BUILD YOUR LOAD

When we talk about load we are referring to the stress and strain that the tissue is exposed to as a result of running or exercise. There are four main factors that can influence load. These are; Volume, Intensity, Frequency and Type. Common mistakes made by runners in regards to load are:

  • Significant increase of running volume, intensity, or frequency
  • Inappropriate mix of low and high intensity sessions
  • Bunching sessions ‘Weekend Warrior

To build load you should follow these three rules:

10% Rule Increase weekly milage by around 10%
Step up & Step Back Increase weekly milage for 2-3 weeks and then take a step back to reduce milage for a week to recover
80:20 Split Mix 80% of slow/easy running with 20% of high intensity/speed running

 

  1. PERFORM STRENGTH & CONDITIONING

Strength training has been suggested to reduce overuse injuries by up to 50%. Across 25 research articles and 26,610 runners strength training reduced overall injury rates by 35% and halved overuse injuries. The main thing is to keep it simple. Simply choose an exercise for the 5 components below:

  • Hip Dominate (Deadlift, Kettlebell Swing etc.)
  • Knee Dominate (Front Squat, Split Squat etc.)
  • Lower Leg (Calf Raise, Heel Dip, Soleus Raise etc.)
  • Plyometric (Hop, Skipping, Box Jumps etc.)
  • Core (Plank, Bird Dog, Dead Bug etc.)

Pilates is also a great method of functional training for runners.

  1. CONSIDER YOUR NUTRITIONAL INTAKE

Long distance running requires a high amount of energy. During a 10-mile run you could burn off well over 1000 calories. In order to prevent fatigue in the days following that run you must refuel. Fatigue increases the risk of injury. Therefore, if we do not consume enough energy to perform, our levels of fatigue increase, resulting  in an increased risk of injury.  Carbohydrates are the main source of energy during long distance running. In order to be properly fuelled you should consider carbohydrate periodisation. This is a fancy term for determining your calories and carbohydrate intake based off your activity levels and training plan. Below is an example:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Load 4-mile Easy 6-mile Fartlek 7-mile Tempo Rest 4-mile Easy 20-mile Marathon Pace Rest
Carbohydrates 4g/kg/BM 6g/kg/BM 7g/kg/BM 3g/kg/BM 8g/kg/BM 10g/kg/BM 7g/kg/BM
Protein 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM 1.6-2.2 g/kg/BM
0.4-0.6g/kg/BM per meal every 3-5 hours

Within 90 minutes of training

* g/kg/BM = Grams per Body Mass

Example: if the recommended is 8g/Kg/BM and an athlete weights 72k. 72 x 8 = 576g

  1. PRIORITISE SLEEP AND RECOVERY

Sleep is one of if not the greatest recovery tool on the market. Athletes who get less than 8 hours sleep per night are 1.7 times more at risk of sustaining an injury compared to athletes who get 8 or more hours of sleep. When you are following a training plan you should always incorporate recovery days. During these days the goal is to reduce fatigue, muscle soreness and allow the body to repair. Once you have got the basics of nutrition and sleep nailed down, you should then consider other recovery tools such as cold/hot therapy, massage, foam rolling and compression garments etc.  

  1. LISTEN TO YOUR BODY

Finally, it is important to listen to your body. Not all training plans will be smooth sailing. Even if you have your training load perfected, life can through obstacles in the way. There may be days where you feel increased soreness when you have a 4-mile run planned. It is okay to substitute the run with an activity that involves less impact such as cycling or swimming. You may have a history of joint pain when running that has flared up again. This is an indication that the loading mechanics aren’t quite right. Orthotics might be the simple solution. Most importantly if you feel irritation or pain in a particular area, why not give us a call. Our goal as physiotherapists is to get you back or keep you running pain free.

   6. BOOK AN ASSESSMENT WITH A SPECIALIST THERAPIST

We are very good at neglecting little niggles and aches, and thinking we will just get over it. This can be a very common thing to do and often the biggest mistake a runner can make. Especially as they are building their miles in preparation for a big race or event.

The best advice I can give you, if you are starting to suffer with any injuries, niggles or aches, is to BOOK an appointment with one of our specialist therapists. They will assess you, and get to the root cause of the problem and advise you on the best course of action to deal with your problem. Afterall, you have probably paid good money to enter an event or take part and you certainly don’t want to miss out.

You can book an appointment by clicking HERE.

I hope you find this information helpful and if you have any further queries please do not hesitate to contact us at: info@gavnoble.com.

Why not register your interest for our injury prevention for runner workshop by calling the clinic or emailing us.

Check out our FREE top tips report for frustrated runners by clicking HERE.

GOOD LUCK WITH THE TRAINING!

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Physiotherapist
  • Are you comfortable working with different people to achieve their health goals?
  • Are you stuck in a boring job with little chance of learning, development or career opportunity?
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  • Our dynamic and fun business is looking for the right person to join the team.

Ideal Characteristics Required 

  • People person
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Why work at Gav Noble Physiotherapy? 

  • Join an established, respected and busy set of clinics

  • Excellent work environment with learning opportunities in both Clinical & Business

Skills Required 

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  • Able to use a computer
  • Strong musculo-skeletal and manual therapy background
  • Relevant Qualification 

Desirable skills/interest 

  • Manual therapy
  • Pilates training
  • Dry needling
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  • Previous MSK Private Practice background

Perks

  • Opportunities for developing manual therapy skills.
  • Mixed Caseload
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Client Care Specialist

THIS JOB WILL BE PERFECT FOR YOU IF:

  • Have amazing personal and phone communication skills
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  • An understanding of KPIs in business and the ability to optomise their own performance
  • Help our clients get the best outcomes they can
  • Want to learn on the job and are keen in evolve your current skills
  • Computer and Social Media Literate
  • Able to handle taking payments and managing money

THE OPPORTUNITY:

  • Join a hard working, fun group who enjoy making a difference every day you come into the clinic
  • The opportunity to make a real difference in people’s lives and health through communication and education

IF YOU CAN SEE YOURSELF:

  • Helping potential clients determine if our clinic is the right fit for them and their problem?
  • Answering and returning phone calls of potential, current and past clients?

JOB TITLE: Client Care Specialist

  • Are you comfortable with talking to strangers both in person and on the phone?
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THE ROLE:

  • You will be responsible for managing a busy front desk and waiting room.
  • experience, meeting and greeting our patients, answering the phone, converting inquires into paying patients and ensuring that all of our patients are looked after and made to feel welcomed whenever they enter your world.
  • Ultimately, your job is to help us grow the revenue of the clinic by booking in new patients via the phone or those who walk into our clinic directly and excelling at retaining those patients as lifelong customers of the business.
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THE TASKS:

  • Communicate the value of our services (in person and on the phone) and be able to explain how what we do, is worth the price we are asking
  • Successfully handle price objections.
  • Hold a lengthy (at least 15-20 minute) conversation with new patients on the phone ensuring that patients are committed and bought into our service.
  • Provide an exceptional waiting room environment for our patients that they’ll look forward to coming back to.
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  • Ensure people show up excited for their first appointment after scheduling.
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  • Ensure that all invoices are raised on time, every time and are sent to the appropriate person (in house or externally).
  • Organise and plan all schedules – maximising efficiency and revenue for the clinic.
  • Foster deep relationships with patients ensuring NP score hits agreed levels.
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SKILLS/COMPETENCIES NEEDED:

  • Be able to hold meaningful conversations with prospective patients on the phone for longer than 20 minutes (empathy).
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  • Recall names and faces of patients and in doing so making all our patients feel welcomed and remembered.
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  • Demonstrate an ability to quickly and proficiently understand and absorb new information.
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  • Persistence: demonstrate tenacity and willingness to go the distance to get something done.
  • Proactivity: acts without being told what to do.
  • Bring new ideas to the company.

WHAT WE WILL DO FOR YOU:

  • Provide you with ongoing training and support in the field of customer service and front desk administration.
  • Give you an amazing environment to work in that includes working with a team of wonderful and very supportive staff – as well as very
  • friendly customers.
  • Opportunity to develop and grow in a team that is value driven and strongly encourages personality based service.
  • Competitive salary with chance to earn even more as we grow as a result of your impact.

Salary: On Application.

Hours: Full time, 37.5 hours.