Regular aerobic exercise has been shown to have a wide range of physical, emotional and social health benefits.  However, when it comes to training for running in an event or fun run, it is easy to get caught up in the endless cycle of just going out for a run, while neglecting all of the other things that keep you performing at your best. Running can become a chronic repetitive motion that can quickly result in overtraining issues such as:

  • Runners Knee (patellofemoral pain)
  • Shin Splints (MTSS)
  • Plantar Fasciitis
  • ITB Syndrome
  • Achilles Tendinopathy
  • Muscle pains and tightness

While these injuries are generally a result of overtraining, some individuals are more predisposed overuse injuries than others. It is important to treat the cause of the problem, not just the symptoms. At Powerhouse Physiotherapy we address the biomechanical factors that may be contributing to your injury or pain. We can assess for any areas of weakness or imbalances and design a tailored rehabilitation program to get you back running.

Tips for your running program:

  • Running: When planning a running program, you should balance out your runs throughout the week. An example would be to have a high intensity run (hills or speed), a ‘set pace’ run and a long slow run. Most importantly you should stick to the program and listen to your body. Run smarter; quality beats quantity every time.
  • Strength: Strength training is an underrated aspect of a running program. A properly designed resistance program will help improve running efficiency, making it easier to run faster and longer, and reduce your risk of injury, and not to mention improve your ability to power up the hills.
  • Recovery: All of your training benefits come from your bodies’ ability to adapt and recover from your hard sessions, so if you are not getting enough recovery you will not be improving. If you are feeling tired and run down, then having a recovery day will be more beneficial than trying to push through a tough high intensity session. Cross training is a good option to break the chronic repetitive running cycle; walking, pool sessions and a bike session are good alternatives. Having at least one session per week dedicated to stretching or yoga session to keep all of your connective tissue in balance is also a great idea.

It is also very important to schedule a recovery week every 3-4 weeks. During the recovery week your long slow run should be between 30-50% less than your long run from the previous week. This will help keep your body fresh and ensure your muscles and joints are getting the recovery they need.

  • Massage and Myofascial Release: It is important to minimise any muscular imbalances and tightness bought about by your running and exercise routine. Foam rollers and massage balls are great to release any trigger points and stretch out tight muscles, but for the really stubborn areas the Powerhouse Physiotherapy team also has highly qualified massage therapist that can help you out.
  • Rest: Sleep is very important especially if you are using a lot of energy running. If you struggle to fall asleep at night, try to avoid caffeine in the afternoon, and don’t do your high intensity workouts close to when you plan on going to bed.

Powerhouse Physiotherapy is a highly qualified team of Physiotherapists and soft tissue therapists looking after ACT Academy of Sport, ACT Junior Athletics, and other sporting teams and individual athletes from around the ACT. So whether you’re a weekend warrior, a competitive marathon runner, or looking to start running for the first time we can get you started on the right foot and keep you running!