Safe Running
This page is aimed at helping runners reduce the risk of injury. Anyone experiencing pain or discomfort should refrain from running and seek a medical opinion.
You can also download our free PDF advice sheet on safe running.
Running injuries
All sports injuries can be placed into 2 main types :
1. Acute Injuries
Commonly called sprains or strains and occur suddenly when soft tissues are put under undue stress, causing tissue damage. e.g. a torn muscle or a sprained ankle.
2. Overuse Injuries
These begin with a slow onset of pain or discomfort which gradually worsens and is directly associated with a repetitive activity such as running. The cumulative micro trauma may cause the tissues (muscle, ligament or bone) to gradually break down.
Some common running injuries are shin splints, achilles tendonitis and stress fractures.
Running injuries typically fall into the overuse type and may be avoided. Some common causes of running injuries are:
- Poor training schedules
- High mileage
- Insufficient rest
- Inappropriate footwear
Tips to help reduce risk of injury
- Follow a recommended training schedule
- Training schedules should be progressed slowly.
- Gradually increase mileage.
- Vary your distances and speed.
- Include sufficient rest days in your schedule.
- Warm up and stretch muscles before and after each run.
- Pay attention to any discomfort
- Try and understand what may be causing your discomfort and make the appropriate changes.
- Do not run through pain.
- Seek medical attention if pain persists.
- Try to understand your own biomechanics
- Do you tend to have a flat foot or an arched foot (pronated or supinated)?
- Try the Wet Footprint Test as a
rough guide or see a physiotherapist.
Wet footprint test
'A' shows greater pronation than 'B'
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A |
B |
Footprint Pressure Analysis |
- Be aware of your shoe requirements
- Be aware of the type of shoe specifications appropriate to you - e.g. over-pronators generally require running shoes featuring stability.
- Don't believe that price and shoe quality are related!
How to choose a suitable running shoe
Running shoes are subject to very powerful advertising by large, well known manufacturers, which can make choosing a suitable pair very confusing.
Factors to consider when choosing running shoes:
- Bio mechanics - Normal (neutral), pronator or supinator
- Mileage - Distances run over a set period
- Weight - Larger runners may need more support
- Terrain - Road, trail, cross country or a mixture
- Gender - Ladies shoes have a different shaped last
Shoe Categories
Most shoe manufacturers produce several basic models of
running shoe. There are six main categories :
| Motion Control |
Stable and rigid aimed at heavy runners who over-pronate |
| Stability Stable |
with more flexibility and cushioning |
| Cushioned |
The main feature is comfort and cushioning, less stability and aimed at neutral runners |
| Racing |
Minimal stability and cushioning, light and flexible for racing. Suits lightweight, neutral runners |
| Cross country |
Tough, water resistant outers and large grips. Not suitable for road running |
| Trail |
A combination of cross country and road shoe for multi-terrain use |
- Use your running shoes appropriately
- Gradually wear in new running shoes.
- Vary the type of running shoes to reduce brand dependency.
- Change running shoes regularly (every year or 500 miles).
For more information speak to a physiotherapist at Milligan & Hill. |
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