Practical tips for runners to reduce injury risk REECE NOBLE - - PowerPoint PPT Presentation

Practical tips for runners to reduce injury risk REECE NOBLE - BPHYSIO, MEXSCI(S&C) – PHYSIOTHERAPIST

About me  Senior Physiotherapist at Move Clinics  We see lots of runners!  Email: reece@movesportsmed.com  Website: www.reecenoblephysio.com  Very amateur runner

Introduction  Why is what I’m telling you important?  My 3 key tips for injury redction  Practical Demonstrations

Why is what I’m presenting to you important? Running injuries are very common   20-80% of runners will get injured in any 1 year (Gent et al, 2007)  50% of runners surveyed were currently injured, with 86% of them continuing to run despite it causing pain! (Linton & Valentin, 2018). 80% of running injuries are caused by training error  Particularly overload (too much training, not enough resting)  While this is great as a physio, it’s not so great as a runner  Prevention is always better than a cure! 

My Big 3 tips for reducing injury risk (i.e. preventing overload) Load Management  Rest and Recovery  Strength and Conditioning 

Load – the leading cause of overload 😃 2 types of load   Physical force – running, gym, other training, lifting at work  Psychological stress – e.g. work stress, family stress, lack of sleep (new baby?) “You take everything in life with you out on a run” – Mark Yabsley, 2018

TIP #1 – MANAGE YOUR LOADS! Have a plan for each run – AND STICK TO IT  If your planning a 8km LSD run – run it at your LSD pace and no more than 8km!  Don’t try and play catch up  If you miss a session, that’s OK! – you’re whole prep wont be thrown out by missing one session  10% rule  Do not increase your running/exercise load by greater than 10% per week  This can be measured by distances ran or by RPE (particularly if you are doing other training)  TAKE REST DAYS!!! – including off other forms of training  By far the biggest mistake I see in runners is not taking rest days  Beginners – 2-3 per week, Intermediates – 2 per week, Advanced – 1 per week  De-load weeks  Every 4 th week drop training load by 10-15%  Week after return to training load of week before de-load 

RPE (Rating of Perceived Exertion) Give every training session a rating of difficulty out of 10 at the end of the session.  Times that rating by number of minutes the session took  Eg run at 6/10 for 30 minutes – 6x30 = 180  Add up the total for the week  Monday 180, Tues 80, Thur 200, Sat 150  Week = 610  Use 10% rule outlined on previous slide  Week after e.g. one above should not total >670  Great tool as it accounts for multiple training modalities and also other potential  stressors – not just based on distances

TIP #2 – REST AND RECOVER Sleep  May need to vary # of hours sleep depending on training load  Eat & Rehydrate  Refuel after a run – protein, carbs and good fats  Water and electrolytes  Accessory stuff - Foam rolling/stretching/Massage/Icebaths  Stress management/Mindfulness  Headspace app  REST DAYS!!! 

TIP #3 – ADD SOME S&C TO YOUR PROGRAM  “WHY should I get stronger? Wont that make me bulky and slow me down?” - No “Worrying that doing 2 strength sessions per week is going to make you too bulky is like being worried about getting your license because you might become a Nascar driver”

Strength & Conditioning The main reason strength training is good for runners is that it conditions the tissues of the  lower limb to deal with the forces being put through them, therefore reduces the risk of injury ! Physical loads specific to running –  Ground Reaction Force is 2.5-3 x body weight  Eg - 80kg runner who averages 500 foot contacts per mile 80 x 2.5 = 200kg 200 x 500 = 100,000kg of load per mile! Soleus muscle can be under 7x your body weight worth of force each step  Torque around hip during running is up to 10x body weight each step  Also allows you to put more force into the ground = running faster  Changes to your nervous system makes running more efficient // reducing fatigue! 

Strength & Conditioning – the what’s, how’s and when’s What exercises? – Exercises should target the key regions of Glutes, Calves, Quads, Adductors and  Core (Next page ☺ ) How many? – 3-5 exercises per session  How much? – 3 sets of 8-12 reps  How often? – 2 x week  When in the training week? – 1 x on a short run day, 1 x on a non- run/x-training day 

What Exercises? – The Basics Glutes* Calves* Adductor Quads Core Hamstring OMG’s Calf raises Adductor Squat Dead Bug Straight leg bridge - Single & double slides leg - Straight and bent knee - Medial raise - Over step Monster Copenhagen Split squat Bird dog Curl on Swiss ball walk adductor lift Bridge Lunge Paloff Press Nordic H’string curls Side ways walk * Most important

What Exercises? – The Basics  Demonstrations  OMG – “Oh My Glutes”  Calf raise variants (DL > SL, over a step, bent and straight knee)  Dead bug

Conclusion  Take home message – My Big 3 tips  Manage your loads  Rest and Recover  Add some strength work you your training  Any Questions?  How to contact me Email: reece@movesportsmed.com  Website: www.reecenoblephyio.com  Instagram: @reece_noble_physio  Call the clinic: 02089948328 

THANKS FOR HAVING ME!!!