Running

In order to get the best out of your running, it is important to adopt a routine which provides for effective warm up, stretching and cool down.

Warming up will gradually prepare your heart, lungs and muscles for each run. Poor performance, or even injury, could be the unwanted outcome if you ignore.

Once warm, stretch muscles to ease them out to their full length. This allows you to move with freedom and reduces the chances of injury.

Then having worked those muscles to fatigue, don't just stop suddenly. A warm down will gently ease the heart and lungs back down to their resting level, at the same time flushing out the waste products from the muscles. Then a final stretch once more to ease out any tensions in those fatigued muscles.
When they do occur, running injuries tend to be due to overuse and some can be avoided. Some common causes of running injuries are:

• Poor training schedules - not including a full warm up and stretching regime.

• Insufficient rest

• Inappropriate footwear

Advice to help prevent injuries

1. Follow a structured training schedule that:

• progresses slowly

• gradually increases overall distance

• varies running distance and speed

• includes rest days

2. Do a warm up/cool down and stretches before and after every run. (See our guide on ‘stretches and warm up')

3. Warm down

The session should end with some easy running or jogging to encourage the heart and lungs to gradually return to their normal rates - 10 minutes should be enough for most people.

Follow the easy running by GENTLE stretching of any muscles that are feeling particularly tight or tired so that normal resting length is restored, leaving them ready to recover over night for the next day's run. Hold the stretch position for between 20-30 seconds and repeat 2 or 3 times per area.

Additional stretches for runners:

Hip Flexors:

1. Start in a half kneeling position with one leg at 90 degrees with the foot flat on the floor.

2. Tilt the pelvis forward by tucking your bottom under your body.

3. Lean the body forwards over the front leg keeping the upper body straight and extending the hip. Repeat for the opposite side.

Groin stretch:

1. Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees.

2. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs.

3. Hold the stretch for 20 to 30 seconds. Repeat the stretch 2 to 3 times.

4. This stretching exercise may be helpful for adductor strain (overstretching of the groin muscles).

5. *Don't ignore discomfort If you are able to understand what may be causing your  discomfort try to make any appropriate changes.
*Don't run through pain.
*Seek medical attention if pain persists.

• Try to understand your own biomechanics/foot type

• Most commonly people have a flat foot or an arched foot

• See a physiotherapist for advice on this or do the ‘wet footprint test' to give yourself a rough idea (see below).

• Wear appropriate running shoes for your foot type.

• Motion control shoe often needed if you have excessive pronation.

• Also depends on: mileage, weight, terrain, gender

• Use your running shoes appropriately

• Wear in new running shoes gradually.

• Change running shoes regularly (every year or 500 miles).

• Strengthen your legs and core

• See exercises below.

Wet footprint test:

• Get a damp cloth and a thick piece of paper.

• Dab your bare foot with the damp cloth until it is wet enough that it will leave a print on the paper.

• Step on the paper so you have a wet footprint.

• If you want to make a more permanent footprint, just outline the watery edge of your footprint with a pen.

• You should have no mark on the paper under you arch. If you do have a wet print this may indicate excessive pronation.

Strengthening exercises

Straight-leg raise

Lie down with your upper body supported on your elbows. Tighten the top of the thigh muscle of your injured leg. Raise your leg about 3 inches off the bed. Hold for 5 seconds and lower. Relax your thigh muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, you could do the exercise with weights on your ankle.

Side-lying leg raise

Lie on your unaffected side, tighten the thigh muscle of your injured leg, and then slowly raise the leg off the floor. Hold the leg up for a 5 seconds then lower the leg. Relax your muscles. Then tighten the thigh and repeat. Do three sets of 10 repetitions each day. Once your leg gains strength, you could do the exercise with weights on your ankle.

Adduction exercise

Lie on your affected side with the unaffected leg crossed over the knee of your injured leg. Tighten your thigh muscles and raise the injured leg about 6 to 8 inches off the floor. Hold for 2 seconds, and then slowly lower your leg. Relax the muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, you can do the exercise with weights on your ankle.

Standing wall slide

Stand with your back against the wall and your feet 6 to 8 inches away from the wall. Slowly lower your back and hips about one-third of the way down the wall. Hold the position for about 10 seconds or until you feel that the tops of your thigh muscles are becoming tired. Straighten and repeat. Perform 10 repetitions each day.

Backwards leg raise

Lie on your stomach. Tighten your buttock muscles and slowly raise your injured leg off the floor about 3 inches holding for 5 seconds. Relax your buttock muscles. Tighten the buttocks and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, you can do the exercise with weights on your ankle.