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:
REECE NOBLE - BPHYSIO, MEXSCI(S&C) – PHYSIOTHERAPIST
Senior Physiotherapist at Move Clinics
We see lots of runners!
Email: reece@movesportsmed.com Website: www.reecenoblephysio.com Very amateur runner
Why is what I’m telling you important? My 3 key tips for injury redction Practical Demonstrations
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!
Load Management
Rest and Recovery
Strength and Conditioning
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
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 4th week drop training load by 10-15%
Week after return to training load of week before de-load
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
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!!!
“WHY should I get stronger? Wont that make me bulky and
slow me down?” - No
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!
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
Glutes* Calves* Adductor Quads Core Hamstring
OMG’s Calf raises
leg
knee
Adductor slides Squat Dead Bug Straight leg bridge Monster walk Copenhagen adductor lift Split squat Bird dog Curl on Swiss ball Bridge Lunge Paloff Press Nordic H’string curls Side ways walk
* Most important
Demonstrations
OMG – “Oh My Glutes” Calf raise variants (DL > SL, over a step, bent and straight knee) Dead bug
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