Top Tips for Runners

So many people start with the best intentions of running a 5k, only to end up broken or disappointed with the lack of progress. Oh, and by the way, it’s hard. No one seems to mention just how much of a struggle it is. There’s finding the time in the first place, getting out of breath, and those little injuries that don’t seem to go away.
During my 20 years as an osteopath, I have been privileged to work with many weekend warriors, triathletes, and runners. I have noticed a few common problems. Here’s how we can avoid them.
 
Boom and bust:
Tom Goom is an experienced running physio. He talks about this common problem. It’s the issue of wanting and believing you can push yourself that little bit more (that’s the boom) followed by muscle soreness or worse, resulting in injury leading to limitation of running (bust!).
Do not increase your running time or distance by more than 10%.
Do not do a long-distance run one day, followed by a speed session the following day.
 
Stretch:
There is lots of advice on this in the media. Most of it is conflicting. So in my experience, running should consist of the following:
1. Warm-up
2. Stretches
3. Running
4. Cool down
5. Stretches

Most professionals agree that you do need to stretch. My runners should consider complementing their running with pilates to keep them flexible and weight training that involves using a balance plate, as this help to reduce the risk of injury.