Put Your Best Foot Forward - Colin Symmonds

Running Tips -

Put Your Best Foot Forward - Colin Symmonds

  • Running injuries are trauma or overuse (where wear exceeds repair) and chain reaction biomechanics means where it hurts is often not where the problem is.
  • Achilles tendonopathy is a degenerative overuse injury, which can be prevented with eccentric stretching, plus glute, hamstring and calf strength work. 
  • Plantar Fasciitis heel / arch pain will affect 10% of the population and recovery should include eccentric stretching, needling and strength work, but not anti-inflammatories.
  • Patella femoral pain or “runner’s knee” is a pain at the front of the knee caused by bad tracking and is often caused by a weakness elsewhere. Glute strengthening can be key.
  • A common theme, but strength training is the key to injury bulletproofing as it improves tissue resilience and running economy. Also consider plyometrics, 3D exercises to improve mobility / stability / balance, and more sleep.
  • Training programmes shouldn't over-stress the body – aim for 80% slow / 20% fast, gradual changes, one goal for each run, and don’t forget the rest weeks and destressing!

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