4 Tips to Prevent Overuse Running Injuries

Caleigh Crick's running tricks

We all train for different reasons: to keep fit, to increase the distance we are able to run, to perform PB’s with our races – long or short, or to be able to compete in a number of different racing platforms. I am sure whatever category you fall into, we all want to achieve one thing – reach our goal injury free.

There are clever training tips and shoe advice that can aid with this goal when it comes to running training.

We find that a lot of injuries occur because of repetitive stress – when soft tissue (muscle, tendon) is loaded incorrectly and repetitively. This creates increased force over a joint, tendon or ligament for prolonged periods and ultimately can cause these structures to start to fail.

So how do we stop this repetitive force from ruining your run:

Changing speeds

Throw in some sprint training into your runs. Mix up a long distance run with Fartlek interval training, which will also help with stamina. Or take yourself to a track and focus purely on interval training.

Change your route

If you continually run the same route it means you’re continually running that same road at the same camber, and that same hill at the same time in the course of your run. This means your are undergoing the same force patterning for every time you run that route

Change surfaces

Do you swap the surface you run on? Or do you continually run on the bitchumen, or the pavement, or the grass, or sand even? Studies have found that trail runners experience less repetitive stress runners than other runners? Why? Because their terrain changes all the time and therefore the force input.

Change your shoes

Taking all the above into account, changing shoes for your different training scenarios also makes sense. If you are constantly in the one pair of shoes your force input and loading is continually the same. Look at a thicker midsole, higher heel height, long distance shoe for getting the miles under your belt. A smaller, lighter weight, reduced heel stack racing shoe for your faster runs/speed work.

Need help on which shoes to look at for your different training needs that will meet the above principles? Come and see us at Feetology Podiatry Centre. We look at your gait/running style on our Video Gait Analysis System to assess what shoes suits your unique running style and training needs.
Caleigh Crick has 14 years of experience in paediatric and biomechanical podiatry, having worked in paediactric specialist clinics and multidisciplinary sports practices here and in the UK. She loves keeping people moving and returning them to the activity they love doing pain free.
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