why are injuries such an accepted part of running?
In the video below I talk about a discussion I had with a few of my clients on my running boot camp. The conversation was about how they believed that if you run you just need to put up with niggles and injuries and par for the course.
Unfortunately, stats show that they are right, at least 50% of all runners will get at least 1 injury per year that prevents them from running for a period of time.
In my mind, this is simply not acceptable. Why on earth does a sport that has no outside interference from other participants, involves almost zero rapid direction changes and has so much money invested in shoes and equipment to prevent injury have such a huge incidents of injury?
Well it's simple, in my mind there are 4 reasons. Check out the video below for my top 4 ways to avoid running injury so you can train with more consistency, get stronger and faster.
Faster running boot camp
If you would like some help with your running technique and you would like to learn strength and conditioning techniques that will help prevent injury and turn you into a more efficient runner, then why not hit the button below to find out more about my Faster Running Boot Camp.
So this is something I see a lot in the fitness industry. Planks being performed incorrectly, even when taught by personal trainers. People's posture is all wrong, either their ass is too high in the air, meaning they get very little benefit from the movement or their hips are sagging in the middle, putting a great deal of pressure on the lumbar spine.
In the video I share with you a great little adjustment, where you can really target your abs and improve your strength and stability in the plank position.
WARNING! THIS WILL CAUSE YOUR ABS TO WORK VERY HARD
Over the weekend I participated in a discussion about stride length on the Running Discussion Board on Facebook. Basically it was about a keen runner who wanted to increase his stride.
There was a bit of a mixture of advice if I am honest. Some good, some not so good but it did give me a great idea for a blog post so I think everyone is a winner.
Heel Strike, Forefoot or Mid-Foot?
One of the things this post did spark was the whole debate about which part of your foot should be hitting the ground first. Let me tell you now, it really does not matter. You can land on any part of your foot you want, none of the options make you more or less prone to injury.
So what does make a difference?
Firstly, DO NOT try to artificially lengthen your stride. You will end up like the guy in the photo on the right. Over-reaching and landing on the back of your heel underneath a straight leg. This loads up your joints instead of your muscles and has been proven to be a contributing factor to knee injury, shin splints, hip tendon injuries and lower back pain among runners.
How To Fix Over-striding
Unfortunately this type of gait is very very common. It doesn't have to be permanent though. It can easily be fixed with some perseverance and a couple of simple gait tweaks.
All of the following are visible when you compare the 2 runners from the above photo...
1. Run Tall
Keep your head up, look straight forward and stay relaxed through your shoulders. Being tall will actually help you improve forward momentum.
2. Lift your knees and toes up slightly.
Add in a slightly higher knee lift like the guy on the left. While you are doing this, think about also pulling your toes upwards. This will give you a bit more air time and allow you to land underneath yourself more, making more of a mid-foot ground contact with a flexed knee rather than out in front of you under a straight knee
3. Use your arms
Do this by driving your elbows backwards in a natural running motion. I know this sounds daft but it will help you transfer momentum and core strength into your legs and actually drive you forward.
Give these a go for the next 3-4 weeks when you are out on your runs. You should immediately feel like you have more forward momentum and that you are running lighter and not impacting the ground as heavily
faster running Boot Camp
WEDNESDAY EVENINGS AT 7:15PM
£25 PER MONTH (FIRST SESSION IS FREE)
This is not a turn up, do some running and go home sort of session. Instead, each session on the boot camp is designed to help you develop a fluid and efficient running gait that will make you run faster and help you avoid injury.
It is perfect for beginners who want to make that initial start and for intermediate runners who want to get a bit stronger and improve their running style. Each session is run by a personal trainer and sports injury therapist who is a specialists in running gait training. You will be encouraged to work and develop at your own pace throughout the program so don't worry about competing with anyone else just turn up and let me help you enjoy running without having to worry about those pesky injuries holding you back.
Hit the button below to find out more
Darren has over 10 years experience in the fitness industry as a personal trainer, sports injury therapist and most recently as an educator to other trainers. Originally from South Wales, he went to Liverpool University to study Sports Science and liked the city so much, he decided to stay. Since finishing his degree he set up a thriving personal training and injury rehab business which continues to this day. He has recently moved over to Denby Dale in West Yorkshire and has opened Faster Fitness Solutions, a multi-purpose training and rehabilitation facility located in the heart of the village.