The Everyday Runner: What You Need To Know
In light of Sydney’s annual City2Surf event recently, we’ve created this blog post for the everyday recreational runner.
It’s common knowledge that running has many great benefits for general health and wellness. Running is great for burning calories, strengthening the heart and can positively challenge a variety of muscles all at once.
For some, running can also be a daily way to let go and to recharge and refresh the mind after a busy day at work. However, it’s no secret that the more you run, the more you increase your risk of injury.
Very quickly, this natural form of movement for the body can take a toll and cause pain in a variety of ways. Let’s talk about what you need to be aware of as an everyday runner:
This is something that almost all runners experience during their activity. Running can cause great impact on what we like to call the ‘shock absorbers’ (also known as your knees.)
The Meniscus, which sits behind your kneecap, is what absorbs the majority of the impact when you run. The surrounding ligaments and cartilage also come under strain and all of this can result in painful, aching knees.
Invest in your shoes
If you take your running seriously, it is highly recommended to spend some money on a decent, high quality pair of running shoes that suit your foot shape and size. It’s important to ensure the shoe will also suit the terrain you’re running on too.
There are endless choices on the market when it comes to quality footwear for runners and athletes so be sure to research your purchase and remember the old saying of, you get what you pay for.
Imbalance between load & recovery
It is recommended to increase your training distances in very small increments over a period of time. Common conditions such as the dreaded shin splints can arise from running too far, too soon with little rest in between.
Let’s talk stats
Reports of running related injuries have not shifted over the past 20 years. Injury rates are higher amongst novice runners as opposed to recreational runners who enjoy around 20-30km per week. Runners can experience up to 2-3 running related injuries per year.
If you’re a recreational runner, take your time with your training plan, listen to your body, invest in quality footwear and to report any pain as a result of your running to your local physiotherapist.
An early assessment and treatment from the team at Progressive Sport and Spinal Physiotherapy will help you recover faster to get you running again. Contact us today for a thorough assessment on (02) 4721 7798.