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:

Aching Joints

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.

Last words

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.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.