As spring arrives and the weather warms up, many runners are eager to get back on the trails and roads. Central Lakes Physio and Pilates offers guidance on injury prevention to help you enjoy the running season safely.
Common Running Injuries
Runners frequently experience several types of injuries, including:
- Muscle strains
- Plantar fasciopathies
- Patellofemoral pain
- Shin splints
- Tight iliotibial bands
Training Recommendations
When training for events or increasing your running volume, it's crucial to increase your speed and distance gradually. We recommend incorporating variety into your training programme through:
- Weekly speed sessions
- Cross-training activities like swimming and cycling
- Functional strength programming
- Adequate recovery time
- Regular stretching and foam rolling
Five Essential Exercises for Runners
These exercises can be performed at home to build strength and prevent injury:
1. Squats
30-50 repetitions with feet hip-width apart. Focus on keeping your knees tracking over your toes and maintaining proper form throughout.
2. Lunges
25 repetitions per leg. Step forward into a lunge position, ensuring your front knee doesn't extend past your toes.
3. Gluteal Activation
20 repetitions using resistance bands. Strong glutes are essential for running efficiency and injury prevention.
4. Core Work
Double tabletop exercises with alternating leg extensions. This builds the core stability needed for proper running form.
5. Plantar Fascia Loading
Single-leg calf raises: 3 sets of 12 repetitions. This exercise strengthens the calf and foot muscles, helping prevent plantar fascia issues.
Get Professional Support
If you're experiencing pain or want a personalised injury prevention programme, contact Central Lakes Physio on 03 443 1711 or book an appointment online for a comprehensive assessment and treatment plan.