5 ways to beat running niggles

Love the open road, just you and your running kit? Check out these 5 ways to beat running niggles and don’t let anything get in the way of you and your run.

Running injuries are horrible. At best they’re an annoying inconvenience, at worst injuries can be debilitating and might even stop you running for months on end. The good news is that injuries can be avoided, so give yourself the best chance with these tips from our experts.

Don’t over do it!

‘The more you train the more you increase your chances of injury. Of course you have to put in the miles to get the rewards, but there’s a point beyond which the risk/reward swings in favour of risk,’ says running coach George Anderson. So, how do you balance things? Hazel Mansfield (a registered osteopath) and Lucy MacDonald (a physiotherapist) from Octopus Clinic in central London suggest focusing on the idea of ‘quality not quantity’ in your training. They suggest ‘going for a programme that builds distance and time steadily and is realistic for the event you’re doing and the time you’re aiming for.’ Making sure you get enough rest is just as important as the number of miles you cover – Hazel emphasises that ‘your body needs rest time to recover and repair. Get a good 8-9 hours sleep a night and aim for two low-impact or recovery days a week; don’t be tempted to ‘catch up’ after being ill and never train if you feel unwell.’

Mix things up

You’re training for a running race so all you need to do is run, right? Wrong! According to Hazel, ‘cross-training, rest days and varied running sessions are all key elements to reduce joint and muscle strain and ensure enough recovery and repair time.’ There are loads of different ways to cross-train – dancing, spinning or swimming are all great options, and a lot of fun too! It’s also worth including some Pilates-type exercises, as Lucy explains that these will ‘strengthen the deep stability muscles of the spine and pelvis by preventing any excess movement occurring in your body. These exercises train the lower abdominals and pelvic floor musculature while simultaneously encouraging breathing from your diaphragm. This will increase your performance and reduce injury.’ If you’re not sure what to do, a good physiotherapist or osteopath will be able to help you.

Get stronger

‘Adding in body conditioning to your weekly routine will not only make you a stronger runner, it’ll reduce the number of training days you have to miss because of niggling injuries,’ says George. Lucy suggests that ‘you should be building up muscles in your legs in the months leading in to your running programme – ideally six to 12 months before a marathon. This will help prepare your legs for the forces you’ll put through them and prevent injury to the joints.’ If that’s not a reason to do squats, I don’t know what is!

Focus on form

How you run can make all the difference when it comes to injury prevention. ‘When you run, try to be aware of how you’re running,’ suggests George. ‘Lift tall from the top of your head as though there’s a piece of string pulling you upwards and keep the body relaxed. Tense muscles are easier to injure than relaxed ones, but you need to concentrate on your form to achieve this. Keep ankles and wrists loose but controlled, and lean forwards slightly from the ankles so gravity help to keep you moving forwards.’ Try dedicating some time during each run focusing on your form; you’ll be amazed the difference it can make.

Eat well

What you eat can have a big impact on your body and how it performs. ‘Your body is a machine and you need to look after it,’ says Hazel. ‘Getting enough water, electrolytes and food is essential every day’. She suggests ‘following a well-balanced diet with complex carbohydrates, lean protein, good fats, fruit and vegetables to maximise energy levels and ensure optimal repair’ and ‘avoid alcohol and processed foods to minimise inflammation.’ Need a little inspiration? Check out our recipes – with so many delicious (and healthy!) options, this’ll be one injury prevention trick that’ll be easy to follow!