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Top 5 Tips to Prevent Running Injuries

 

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By Running Physiotherapist Kaitlyn Castillo, of Sydney West Sports Medicine.

1. LOAD

Ensure you increase the intensity of your running gradually. Try a cycle with a 3-week period increasing load, followed by 1 week of reduced intensity to make sure you aren’t overdoing it. Distance, speed, terrain and incline are all important factors to consider here.

2. WARM UP

This should take 5-15 minutes. Stretching, running drills and a slow jog are all important components.

3. RECOVER

Be kind to your muscles and ensure you spend at least 15 minutes 3 times a week stretching or using a trigger ball or foam roller.

4. LISTEN TO YOUR BODY

If you are feeling unusually sore or just not right you should probably have the day off. If you have a pain that is concerning or not improving see your physiotherapist to get on top of the problem early.

5. HYDRATION AND NUTRITION

Ensure you are adequately hydrated the day and hour before a run. If you are running more than 45mins take some water with you or plan some spots where you can stop for a drink. Ensure you have a balanced diet, talk to a qualified dietician if you need guidance.