As the weather (broadly) improves, I wonder how many of us have considered dusting off our trainers this weekend? A regular exercise habit is one that all of our doctors would heartily encourage, and running (at any pace) is one of the most accessible and fuss-free ways of exercising. But it also puts stress on the body that can land the beginner back on the sofa way too soon, and with depleted motivation. Happily, we have the advice of WGP's great friend and neighbour Liam Newton, Sports Physiotherapist and Specialist running physio to keep us on our feet and powering forwards. He kindly shares some top tips with us below.
WGP: I haven’t been properly exercising for a while – what are the safety precautions you would advise before I hit the pavement for the first time?
Liam Newton: Running is a vigorous activity, so depending on your medical history and previous injuries, I would always advise getting a medical review before starting a structured running program. It is important to be sure not only that your musculoskeletal system is ready to run, but also that your heart and lungs can tolerate the increased load. WGP cheeky interjection: "If only we knew where to get one of those....... ;-)"
WGP: What are the most common mistakes you see when people resume running after a bit of a break?
Liam Newton: One of the biggest reasons I see injured runners is due to a sudden 'spike' in the amount of training they are doing, commonly after a period of inactivity, due to busy lifestyles or sometimes holidays. Even a short break in activity can, cruelly, decondition the body, and we need to be mindful of this when we get back to running. As a rule of thumb, for every 2 weeks off running, I would budget for one gentler 'building' week of training (i.e. at lower levels than you did before the break) to ease yourself back in.
WGP: What is the most common running injury and how can I avoid it?
Liam Newton: Common issues include pain in the Achilles tendon/calf, as well as the front of the knee. The principles of what you can do to avoid these injuries are similar: aim to gradually build your running up and look to engage in regular strength and mobility exercises. Remember, running involves large forces on the body, so you need to be prepared to handle that.
WGP: We hear a lot about stretching, but I'm pushed for time and it's just so tempting to skip it - how important is it really?
Liam Newton: Stretching and mobility exercises are important as part of a tool kit of options at a runner's disposal. However, while we used to place a lot of emphasis on its value, more and more research is showing that regularly performing strength training can be more effective at reducing injury risk and has the benefit of being able to improve your performance! Nevertheless, for me, stretching and mobility have an important role in cool down or on recovery days to restore muscle length and reduce tightness. Meanwhile, before running, a dynamic warm-up is preferable to static stretching.
WGP: OK- I'm feeling super keen to get going- is it OK to run every day when I’m starting, or does my body need to recover in between?
Liam Newton: Running frequency is very important, especially for new or inexperienced runners. Rest days between runs allow the body to heal and recover, ready for your next session. If you don’t allow this time, you may gradually overload and sensitise key muscles and joints. All of this to say, build your running up slowly and aim to gradually increase frequency. A regime of 3 runs spread broadly evenly over the week is a great way to start.
WGP: What preventative work can a physio do to ensure that I don’t pick up an injury
Liam Newton: I am all in favour of injury prevention or injury risk reduction training, yet preventative healthcare in general remains the exception rather than the norm. We think nothing of servicing our cars, boilers etc. - surely our bodies deserve at least the same? I offer a Runners MOT, which is my most comprehensive offer for injured or injury-free runners. In this 90-minute session we spend time looking at your training loads, muscle strength in key muscle groups, flexibility, and running shoes. We also perform a clinical gait analysis. You are then given a report of the session and an individualised package of exercises to keep you pounding the pavements!
WGP: Is gait analysis worth it?
Liam Newton: I think Gait Analysis absolutely has a role for both the proactive runner and the injured runner looking to rehabilitate and avoid avoid future injuries. There is, however, a lot of pseudoscience around running styles, along with harsh sales tactics to get you into expensive footwear. Do check the credentials of the person or institution offering the service.
Happy Running all, and if you are just starting, do feel free to let us know so that we can cheer you on in your efforts. (as well as calling either Liam or WGP if ever you hit a bump in the road!)