Three essential tips for injury-free running

The weather is finally getting warmer, and many are considering running as a fitness modality.

I'm not here to convince you to start running or belabour the point about the benefits of running because there are many.

But what I will say is that many people have the great idea to start running only to injure themselves and hold a negative belief about running going forward.

When in reality, running isn't inherently bad and often people just don't know how to introduce it into their routine without causing injury.

So here are three key things to keep in mind to get started safely:

1. Run slow

One runner I worked with had two 5k runs scheduled for the week. The first one went smoothly, but after the second, he was in a lot of pain. After investigating further, I found out he increased his pace over the 5k by around a minute per kilometre.

It may not seem like much, and this runner felt good, hence why he upped his pace, but the difference in intensity between a 7 minute kilometer pace and a 6 minute kilometer pace is significant.

I joke with my runner clients that running programs revolve around forcing you to run slower than you want to most of the time.

Just like you can't squat more weight every time you go to the gym, you can't increase your pace every time you run.

Especially in the beginning, go slow and monitor how your body feels before deciding whether to increase your pace.

Focus on getting your distance without stressing too much about your pace.

2. Technique and shoes are secondary at best

Your running technique may be even less important than lifting technique when it comes to injury prevention. If you look at some elite-level marathon runners, you'll notice it doesn't always look pretty.

Everyone has different anatomies, differently shaped feet, and different leverages to run. Some people have flatter feet, and their feet and stride adjust. Some people have larger arches. Some people run with their toes turned out slightly.

There is no right and wrong here, and oftentimes your body will automatically shift to where you're strong and comfortable.

This is also why no one type of shoe fits everyone. My foot is wide, and I tend to run pretty neutral, so I opt for shoes with a wide toe box with plenty of breathing room. It's more important to find a comfortable shoe that fits you, ideally with the help of someone at a proper running shoe store.

3. Load management is key

So what does cause an increased risk of running injury? Your overall training load.

AKA, doing too much too fast after doing too little for too long.

So many runners I've worked with have made mistakes here. One example is a runner who did a 2k run and felt great. Two days later, she went for a 4k run after never having run before.

Naturally, she didn't feel great.

Running isn't dangerous, but the dose makes the poison. She effectively doubled her dose of running in a span of 48 hours with insufficient recovery time from her first run. That's a recipe for disaster.

Speaking of recovery, running with poor and irregular sleep caused a 1.8x higher injury risk according to one study. So you not only have to monitor how much you're increasing your training load week to week, but you also have to match your program with how well you're recovering, which includes sleep, nutrition, and stress management.

Meaning you have to be able to adjust on the fly as opposed to sticking to a program like it's carved in stone. Again, refer to point number 1. You're better off going overly conservative in the beginning to get your body used to the demands of running.

This is where a qualified coach, wink wink, can help you along the way.

So don't blame your shoes, don't blame your technique, and definitely don't blame running itself for the fact that you got hurt. Keep an eye on these points, and you'll be well on your way to enjoying the benefits of running.

To your good health,

Coach Stephen

Thanks for reading.

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