3 reasons why runners get injured
Running is one of the most accessible sports we can take part in, simply slip on a pair of trainers, put one foot in front of the other and repeat!
You probably know someone that has ran a marathon and you probably know a runner that has been injured. Maybe that someone is you? You're not alone, most of the population of runners experience 'overuse' injuries during training for a marathon. Afterall, 26.2 miles is a long way to run, and although it is achievable with a progressive plan and the mental strength, it is still a long duration to run so you must be prepared. Most marathon plans last around 16 weeks and will aim to take you from whatever level of running you're currently at to the 26.2 mile mark. Every plan differs but very few involve any 'pre-running preparation' guidance or exercise programmes to accompany your running plan, and this often leads to many common overuse injuries as the mileage increase. The key when starting a marathon plan is to maximise your strength to minimise your injuries along the way. Unfortunately, injuries are one of the most common reasons for not making it to the finish line or having to withdraw from the race.
Strengthening the key muscles involved in running will minimise your muscular imbalances and increase your chances of having a successful race.
Here are 3 reasons why runners get injured
1- The % distance or speed of running increases too much between sessions, therefore not allowing the body enough time to adapt to the demands imposed on it.
2- Recovery (or the lack of it) between sessions is often too small, halting any growth or adaptations to take place from your previous run. Running is a catabolic activity- this means that overtime it breaks down soft tissue (especially in long duration runs)- so recovery between sessions is vital for repair and for positive adaptations to be made.
3- Strength training to complement your running is missing, or you're not doing enough of 'the right stuff'. Strength work is anabolic and can therefore help to sustain/ retain the strength of your body's muscle tissue, tendon and ligament health. The stronger you are, the less exertion will be required in your long runs. Running a marathon in 2018 and want a marathon plan that will get you to the finish line injury free? Launching December 1st 2017: the 'ZEN Anatomy Marathon Plan' does exactly that and more! Keep a look out. #zeroexcusesneeded
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