STRENGTH TRAINING
HOW TO PREVENT INJURIES WHILST RUNNING
Whether you’re a seasoned ultra-runner, a weekend warrior or even a beginner doing a couch to 5km, one thing remains constant: the importance of staying injury-free. As a Sports Chiropractor with over a decade of experience working with athletes of all kinds, I’m here to share some insights and tips on how to keep nagging injuries at bay and help you enjoy your healthy habit to the fullest.
Achilles tendonitis, plantar fasciitis and shin splints are some of the most common injuries (and pitfalls) for runners and all stem from two major causes – pushing too hard towards overuse, or an underprepared body.
Understanding these two factors is the first step in preventing injuries and niggles from derailing your training. So, in no particular order, here are some top tips to give yourself the best chances of remaining injury free and enjoying the symphony of pounding on pavement: - Running Volume – How fast and far should you be running?
- Weight Training & Running - The stronger you are, the faster and easier you will run
- Poor Recovery – The importance of rest
- The Running Shoes you wear
- Cadence – what it is and what yours should be
- Your Injury Management Team – Treating Running Injuries
Please note: the following information has been generalised by a qualified medical professional. If you are in need of medical advice, be sure to consult a doctor or other appropriate medical professional.
CAN'T GO WRONG GETTING STRONG: HOW STRENGTH TRAINING CAN IMPROVE YOUR RUNNING
The more you run, the better at running you can become. However, strength training can also make you a better runner. It may seem counter-intuitive but building strength, and to some degree the size of our leg muscles, will help us to perform better and remain injury free.
We don’t need to be bulky or big, but the more strength we have in our legs (and to a slight degree our upper body) the faster, stronger and easier we run. This is because we’ve created more potential force within the cross section of our muscles and produce more force whilst running. From an injury standpoint, strength training should be incorporated as an adjunct to our running volume.
What are the benefits of strength training?
- It helps improve the strength and resistance of our tendons and ligaments.
- It helps improve the ability of our muscles to absorb shock and ground reaction forces.
- It helps improve the load tolerance of our joints and cartilage.
We don’t need to be in the gym every day to be a great runner. As a Sports Chiropractor and coach, when I work with beginner runners to combat injuries like patella tendonitis or patellofemoral pain syndrome (runners’ knee), a common cause is their tendons and muscles aren’t coping with their running volume and pace. In the clinic, we determine what needs to be strengthened and help patients build up their systems to cope with the demands of the running. One or two days a week doing some bodyweight exercises, particularly through the quads and calves, can give runners major benefits to speed and injury fortitude.
ABOUT RICHARD KAN
Richard Kan has a Bachelor and Master’s degree in Chiropractic Science and is an experienced Sports Chiropractor and Conditioning Coach based in Western Sydney. Richard has a strong affinity for sports, his personal athletic journey including activities such as:
- Running
- Soccer
- Field Hockey
- Netball
- Rugby Union
- Basketball
- Badminton
- Paintball
- Weightlifting
- Tae-Kwon-Do (Black Belt)
With years of experience under his (black) belt, Richard has had the privilege of working with athletes of all levels including several international athletes who compete on the world stage. Said stages includes the Olympics and Youth Olympics, the Commonwealth Games, CrossFit Games, Powerlifting Worlds, and Ironman World Championships in Kona.