Running: Tips and Tricks

Welcome to another edition of Wealth of Health, Gold Coast Physiotherapy’s health blog. This month we put our focus towards all things running, new runners, existing runners, common running injuries, tips to help with running, load management & how you can maximise your running. If you are new to running, here is a great place to start. If you are well underway with your running, follow along to see if you can pick up any new tips to continue your running journey. 

Where to begin

When you start something new, its impossible to know how things will pan out. In reality, it’s about getting started and enjoying the journey. The key thing is to just start. It isn't about speed, it isn't about how far you run, it's about getting out there and giving it a go. You can always add more later. You don't want to be dealing with an injury before you even start, therefore start your run journey slowly, with short distances and most importantly, as you feel comfortable. Don’t look at your watch, don’t look at your pace. Ask yourself the feelings you feel when you run and make that your main priority when you run. The rest will come with time. 

5 top tips to start running

1. Warm up and cool down - mimic the action of running in your warm ups

2. Hydrate

3. Fuel properly

4. Strength training - it goes hand in hand with running

5. Invest in running shoes - after all your feet take the weight

5 top tips to manage flare ups

1. Heat, ice, analgesia, meditation

2. Encouragement to stay active, little and often. Continue to move your body

3. Adapt the frequency and severity of training to learn from the flare ups

4. Track your training, write it down to see where you may need to rest & recover more

5. Sleep, eating healthy food and managing stress is the most important recovery

Understanding load management

Sometimes less is more. Allow your body to get used to the changes it will be undergoing. As much as you want to run and see improvements, your body needs TIME to recover. The more you push your body to its limits, the more time it needs to adapt to these changes. More training = more recovery. Put time into recovery. Recovery looks like - eating healthy whole foods, high levels of protein, good fats and carbohydrates as fuel. Ice baths and saunas, hot and cold pool therapy, foam rolling and stretching, warming up and cooking down. Listen to those niggles, get those niggles looked at earlier rather than later, the quicker you act, the better the outcome. Combine strength training with plyometric training and running. Combined training allows for more effective running performance. These types of training compliment each other and are vital for greater improvements.

Strength training can improve force production, whilst plyometric training can improve the speed at which we are able to create this force. Two key things that can increase our running performance. 

Overloading can increase your chances of injury. Overloading can look like pain, fatigue, poor recovery and maximum activity. Loading correctly should include a level of running where symptoms of pain, muscle soreness/tightness are quick to settle. Managing this looks like starting small and building gradually. Long lasting flare ups such as pain and muscle soreness is a sign to reduce your load, increase your recovery, track your load and see where you can make improvements so that positive tissue adaptations can occur.

Types of injuries to look out for

ITB Syndrome

Pain often located in the lateral part of your knee below your knee cap. It is a structural tissue made of collagenous fascia that runs along the outside of the thigh and responds to the stresses and demands that are placed on the tissue. This fascia can become tight and irritable in runners. Modification of exercise and training can reduce the stress put on the ITB.

Patellofemoral pain

Pain centrally in the knee around the knee cap. Cartilage under the knee can be damaged due to overuse. Pain increases with knee bending. Can be managed through load reduction, hip and knee strengthening and looking and running/gait mechanics.

Shin Pain

Shin pain can be complex, and there are multiple different things to consider when addressing pain in your shin. 1. Reduce speed to reduce stress. 2. Treadmill running. 3. Run on flat surfaces. 4. Increase cadence (step rate) slowly. 5. Avoid hills. 6. Increase stride width. 7. What are your recovery strategies? 8. Reduce fatigue

Achilles Tendinopathy

Common in runners, pain and tenderness in the heel that comes up into the lower part of the calf. Usually an overuse injury. Ways to address achilles tendinopathy can include shoe selection, progressive rehab program, strength training, manual therapy, shoe heel raises

Lateral hip pain

Bursitis, tears & strains. Common in the hip region with runners. Things to address if you are suffering from hip pain is start with a rehab strengthening program, avoid the activities or movements that aggravate your pain, ice/heat and gait retraining. 

Take Away’s:

Start Slowly

Begin at a comfortable pace to warm up and prevent injury.

Warm Up and Cool Down

Always warm up with dynamic stretches and cool down with static stretches to improve flexibility and reduce muscle soreness.

Proper Footwear

Invest in good running shoes that fit well and provide adequate support for your feet and running style.

Hydration and Nutrition

Stay hydrated before, during, and after your run. Fuel your body with a balanced diet that includes carbohydrates for energy and proteins for muscle repair.

Gradual Progression 

Increase mileage or intensity gradually to avoid overuse injuries. Follow the 10% rule—don't increase your weekly mileage by more than 10% per week.

Listen to Your Body

Pay attention to any pain or discomfort. Rest if needed and seek medical advice for persistent issues.

Consistency 

Regularity is key to improving endurance and performance. Aim for a consistent running schedule that suits your fitness level and goals.

Cross-Training

Incorporate other exercises like swimming, cycling, or strength training to improve overall fitness and prevent boredom or burnout.

Posture and Form

Maintain good posture while running. Relax your shoulders, keep your arms at a comfortable 90-degree angle, and land mid-foot with a slight lean forward.

Set Realistic Goals

Whether it's completing a 5K or running a marathon, set achievable goals and celebrate your progress along the way.

Managing flare-ups and injuries is important, don’t forget heat, ice, and analgesia, staying active, adapting training intensity based on symptoms, tracking training progress, and prioritising sleep, nutrition, and stress management for recovery. Seek help from a professional physiotherapist if your injuries or concerns persist. Overall, we encourage a holistic approach to running that balances training intensity with recovery and injury prevention strategies tailored to individual needs and conditions. By following these tips, you can enhance your running experience, prevent injuries, and achieve your fitness goals more effectively.