Following on from my previous post on what Super Fit can offer you in terms of running coaching, here are some tips on how to improve your running and reduce your running injury risk:

  • Strength training. Primarily for your lower limbs but don’t forget your core and upper body.  30-40 minutes twice a week is an acceptable frequency.  In that time, you should be able to complete 4-5 different exercises, performing 4 sets of each of 6-8 repetitions at a weight that causes fatigue by the time you get to rep 6, 7 or 8.  8 reps per set is desirable but 6 or 7 reps is also a good set.  Fatigue can be measured using a perceived exertion scale of 0 (lying on your back doing nothing except breathing) to 20 (maximal exertion/exhaustion).  Fatigue is 16-19 on that scale.  Make sure you perform one legged/armed as well as two legged/armed drills.   Examples of appropriate exercises are – squats (one and two legged); deadlifts (one and two legged); shoulder press (one and two armed); running step ups; lunges.
  • Stretch at least several times a week holding each stretch for 40 seconds at a time.  Stretch your calfs, hamstrings, gluteus maximus and quadriceps in particular.
  • If you are starting to run or you are going to increase your milage, speed or running difficulty (running up hill for example) for an event, build up slowly. Allow at least two weeks before you increase your milage and then only by a moderate amount.  This will allow your body to change as you stimulate it.  Significant increases will take at least 6 weeks to manifest.  The most common reason for running injuries is increasing your milage or difficulty of runs or running speed too quickly.

Altering your running action may also improve your running and reduce your injury risk however this usually requires professional running coaching.

To find out more about running coaching and more about efficient running actions please get in touch with me today,

Getting in Touch

If you want to know more about improving your running or any aspect of my personal training and physiotherapy business then please get in touch.  Give me a ring or message me to discuss your training/rehabilitation needs now.

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Check out the services I offer in more depth here.

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