Why can’t I just run everyday?
If you are asking this, then I can tell running is a huge part of your life. I see many runners like yourself in my clinic. Often the reason they cannot run as much as they want is because of an injury. However, for you there could be all sorts of reasons, time, energy, the weather and so on.
For the purposes of this blog, I’m going to talk about how injuries can prevent you from running as frequently as you might like.
Firstly, you like most runners will have a fantastic engine, meaning your heart and lungs have adapted and allow you to run and run without fatigue. This is great, but unfortunately your body cannot always adapt as quickly. If this sounds like you and there is an area of your body that cannot tolerate the amount of running that you are undertaking, then you must address this. You cannot just ignore the pain and keep running through it.
What is best way to address the problem? Well, there are many quick fixes that you can try that may help. Some common fixes are changing your running shoes, getting insoles fitted, wearing a support, or taking medication. If these work for you, great, you can enjoy your running again! However, often this is not the case though and they won’t give you the long-term solution you need. Thus, meaning there will be a slower and more challenging road ahead.
Right, what’s this slower road? Firstly, you need to have the injury assessed to direct your treatment plan and running programme. If you already have a running coach who has designed your programme, then your physio can work with them to tailor it to your needs. Once you have a diagnosis, the treatment plan will focus on reducing the load on the injured tissues, while introducing exercises to build the capacity of those same structures. You may have other areas of the body that are contributing to the injury, and they need to be addressed too.
Firstly, your previous running performance needs to be looked at. Looking at the distances, times, gradients, and intensity of your runs are all important. Secondly looking at the weekly percentage increase of your running distance needs to be factored in. This will give a much clearer idea of why you the injury occurred in the first place. As you may be starting to realise, too much too often is not good for your body. Rest and recovery are as important as running itself. This is because you get strong during your rest periods after your runs and not when you run. If you do not rest enough or cover to many miles in a short space of time you end up weakening the tissues and causing injury.
Run less! This is what no runner wants to hear. However, if you have an event coming up, there is no point overtraining and not being able to perform at your best, or even not all. Finding the balance between running and resting will ensure you achieve your goals and allow you to take part in more competitions. Rest doesn’t have to mean being inactive, you can still train and incorporating strength and mobility training has been shown to reduce the frequency of injuries and improve running performance. So, a running programme without these is not complete. You can also do other cardio workouts like cycling and swimming as they do not load the joints and tissues in the same way.
Hopefully this has given you an insight into a more effective way of training and how to manage running injuries. Please feel free to contact myself or anyone in my team to help with your training and/or injury.
