Physiotherapy Article - Simple steps to a safer run...

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Running is a great way to keep fit and to stay in shape.  However, due to its repetitive nature, and the impact stresses it can have on the body, injuries can sometimes occur.  So long as regular running is mixed with conditioning training and appropriate stretching, a lot of these niggles can be avoided.  A biomechanical assessment should be recommended for those running more the 2-3 times a week.

What is the RIGHT footwear?

Studies show 25% shock absorption is lost after 50 miles, 33% after 100-150 miles, and 40% after 250-500 miles - so you should replace shoes every 300-600 miles.
 
It's ideal to rotate between 2-3 pairs of running shoes to introduce variability.  This will decrease the likelihood of injury.  Shoe studies have shown a temporary loss of shock absorption when they get wet, so dry shoes before your next run!
 
The most important criteria when selecting a running shoe is to get a shoe that fits! It sounds simple but you must:
Make sure there is a thumbs width between end of the shoe and the longest toe.
Make sure the widest part of the foot corresponds with the widest part of the shoe. 

 
Some common problems for runners...

 
...Can be resolved by: 
 
Pre-event Eating
Eat simple carbohydrates like pasta 3-5 hours before the event, on average replace 600-1200ml per hour.
Hydration pre-exercise is also important around 400-600ml, 2hrs prior to exercise is recommended.
 
During event
Sweat rates can exceed 2L per hour - this needs replacing as dehydration is associated with stomach upsets and cramp!
 
Caffeine
Beneficial especially for short events
Should be taken 1hr before exercise
Its effects are sustained for up to 6 hours
 
Recovery
You need a balance of carbohydrate and protein - energy drinks and protein bars can be convenient ways to get these quickly.
Early feeding for faster recovery!
 
 
For more information about the topic discussed or to book an appointment please call us on 0800 0724 012