If you run, sooner or later, you'll get injured. I know, written like that it sounds brutal, but it's the simple truth. The mechanical stress of running is traumatic by definition. That's why it's important to increase your weekly mileage gradually, include compensatory exercises and learn a better running technique in order to move as smoothly as possible. During marathon preparation I see more injuries when an athlete starts to increase their mileage during a single workout. For anybody preparing for the Venicemarathon in October that moment should come just about…now!
There’s not enough space here to talk about the long list of possible running injuries but I can give you the top three suggestions that come to mind in order to avoid them.
- Learn to distinguish between real pain and simple fatigue. A certain type of muscle fatigue is useful for your training. You’ll recognised it because it’s bilateral (on both right and left sides), constant (not increasing), and absorbs with time (disappears after 2/5 days). Any pain outside of this description should be examined more closely.
- No running doesn’t mean no movement. If you need to take a break from running for any significant amount of time you need to find an activity that’ll keep you moving and conditioned while you heal. Make sure it’s a sport that won’t aggravate your injury. Swimming is generally good for everyone. Give cycling a try and if knees and back feel fine…start training hard! If you’reconsistent with your cross training once you return to running you might even run stronger and faster.
- If pain persists or worsens seek a specialist immediately. I’m not joking around here. Sometimes an injury will inexplicably appear, stay for few weeks and disappears in the same way. But if it continues, even modifying your race style, you’ll risk making it worse or even with permanent damage. Seek out a physiotherapist or an osteopath. In the latter case, you can find them in the official Register of Osteopaths.In Italy you can find them at www.roi.it.
You can contact Julia Jones at www.juliajones.it or