Practical tips for runners to reduce injury risk REECE NOBLE - BPHYSIO, MEXSCI(S&C) PHYSIOTHERAPIST

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Stephen Webb
5 years ago
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1 Practical tips for runners to reduce injury risk REECE NOBLE - BPHYSIO, MEXSCI(S&C) PHYSIOTHERAPIST

2 About me Senior Physiotherapist at Move Clinics We see lots of runners! Website: Very amateur runner

3 Introduction Why is what I m telling you important? My 3 key tips for injury redction Practical Demonstrations

4 Why is what I m presenting to you important? Running injuries are very common 20-80% of runners will get injured in any 1 year (Gent et al, 2007) 50% of runners surveyed were currently injured, with 86% of them continuing to run despite it causing pain! (Linton & Valentin, 2018). 80% of running injuries are caused by training error Particularly overload (too much training, not enough resting) While this is great as a physio, it s not so great as a runner Prevention is always better than a cure!

5 My Big 3 tips for reducing injury risk (i.e. preventing overload) Load Management Rest and Recovery Strength and Conditioning

6 Load the leading cause of overload 2 types of load Physical force running, gym, other training, lifting at work Psychological stress e.g. work stress, family stress, lack of sleep (new baby?) You take everything in life with you out on a run Mark Yabsley, 2018

7 TIP #1 MANAGE YOUR LOADS! Have a plan for each run AND STICK TO IT If your planning a 8km LSD run run it at your LSD pace and no more than 8km! Don t try and play catch up If you miss a session, that s OK! you re whole prep wont be thrown out by missing one session 10% rule Do not increase your running/exercise load by greater than 10% per week This can be measured by distances ran or by RPE (particularly if you are doing other training) TAKE REST DAYS!!! including off other forms of training By far the biggest mistake I see in runners is not taking rest days Beginners 2-3 per week, Intermediates 2 per week, Advanced 1 per week De-load weeks Every 4 th week drop training load by 10-15% Week after return to training load of week before de-load

8 RPE (Rating of Perceived Exertion) Give every training session a rating of difficulty out of 10 at the end of the session. Times that rating by number of minutes the session took Eg run at 6/10 for 30 minutes 6x30 = 180 Add up the total for the week Monday 180, Tues 80, Thur 200, Sat 150 Week = 610 Use 10% rule outlined on previous slide Week after e.g. one above should not total >670 Great tool as it accounts for multiple training modalities and also other potential stressors not just based on distances

9 TIP #2 REST AND RECOVER Sleep May need to vary # of hours sleep depending on training load Eat & Rehydrate Refuel after a run protein, carbs and good fats Water and electrolytes Accessory stuff - Foam rolling/stretching/massage/icebaths Stress management/mindfulness Headspace app REST DAYS!!!

10 TIP #3 ADD SOME S&C TO YOUR PROGRAM WHY should I get stronger? Wont that make me bulky and slow me down? - No Worrying that doing 2 strength sessions per week is going to make you too bulky is like being worried about getting your license because you might become a Nascar driver

11 Strength & Conditioning The main reason strength training is good for runners is that it conditions the tissues of the lower limb to deal with the forces being put through them, therefore reduces the risk of injury! Physical loads specific to running Ground Reaction Force is x body weight Eg - 80kg runner who averages 500 foot contacts per mile 80 x 2.5 = 200kg 200 x 500 = 100,000kg of load per mile! Soleus muscle can be under 7x your body weight worth of force each step Torque around hip during running is up to 10x body weight each step Also allows you to put more force into the ground = running faster Changes to your nervous system makes running more efficient // reducing fatigue!

12 Strength & Conditioning the what s, how s and when s What exercises? Exercises should target the key regions of Glutes, Calves, Quads, Adductors and Core (Next page ) How many? 3-5 exercises per session How much? 3 sets of 8-12 reps How often? 2 x week When in the training week? 1 x on a short run day, 1 x on a non- run/x-training day

13 What Exercises? The Basics Glutes* Calves* Adductor Quads Core Hamstring OMG s Calf raises - Single & double leg - Straight and bent knee - Medial raise - Over step Adductor slides Squat Dead Bug Straight leg bridge Monster walk Copenhagen adductor lift Split squat Bird dog Curl on Swiss ball Bridge Lunge Paloff Press Nordic H string curls Side ways walk * Most important

14 What Exercises? The Basics Demonstrations OMG Oh My Glutes Calf raise variants (DL > SL, over a step, bent and straight knee) Dead bug

15 Conclusion Take home message My Big 3 tips Manage your loads Rest and Recover Add some strength work you your training Any Questions? How to contact me reece@movesportsmed.com Website: Call the clinic:

16 THANKS FOR HAVING ME!!!

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