Warm-up and listen to your body: Expert advice to avoid running injuries
How pushing through the pain barrier could cause long term damage, and other tips to 'keep on running'
We’ve all been there.
New, shiny trainers sitting unused. Race entries deferred to next year. Running goals in tatters.
From blisters to plantar fasciitis, the dreaded running injuries strike all too often.
But while injuries will sadly always be a part of life as a runner, there are ways to limit the pain - and recover properly.
Running Tales enlisted the help of Michael Nielsen, running coach and the host of the Runner’s Resource Podcast, and our own Michelle Lewis, who is a qualified coach in running fitness, a run leader and fitness instructor, to give you some top tips and hints to stay injury free for longer.
Always warm-up
There are few things more important than getting your warm-up right, whether that’s before the race you’ve been training for months for or an easy jog at the end of the week.
So many runners will head straight out of the door and into their stride, risking injury as a result of not preparing their bodies properly.
And many people who do warm-up still get it wrong.
Static stretches don’t really cut the mustard, and should be replaced by plenty of slow, dynamic and sustained stretches.
Michael Nielsen said a proper warm-up is key “both prior to a race and then also any kind of run you are doing when you are trying to push the body.
“You can get away with not warming up for an easy, recovery run, although there are still benefits from it. But if you are doing any kind of speed work, a tempo work out, anything where you are pushing your body into zone three or four, then you need to warm-up.”
Michael Nielsen: A Runner’s Resource
Michael Nielsen is a Canadian running coach, with hundreds of races behind him from 5km runs to ultras.
He has more than 10 years’ experience as a personal trainer and is an expert in running training plans and injury avoidance.
He has recently launched a podcast called the Runner’s Resource, which includes advice on everything from how to best warm-up to running with music.
Website: Runners Resource
The podcast can be found on iTunes, Spotify and Google.
Get the correct kit
Old or ill-fitting trainers increase the risk of all kinds of injuries, including blisters and shin pain.
And it is not only the wrong footwear which can cause injury nightmares. Wearing incorrect clothing can contribute to overheating, sunburn or cold injuries such as hypothermia and frostbite.
Runners with conditions such as Raynaud's syndrome, which effects circulation, will need to be particularly careful about wearing the right kit at the right time.
‘The thought of being out in the cold terrifies me’ - Listen to Running Tales talk to Dannii Levi about running with Reynaud’s
Michelle Lewis said while many runners concentrate - correctly - on the damage trainers can do, issues like chaffing shouldn’t be ignored.
“Vaseline is your friend,” she said. “Finding the right underwear is important as well.
“On longer distance runs, you might think about getting a trainer half-a-size bigger as your feet may swell causing issues like blood blisters or the loss of toenails.
“Wearing proper, padded socks round the balls of your feet and your heel are just as important.”
Avoid overtraining
You may feel fitter and faster than ever - with PBs falling like Eliud Kipchoge world records.
But be careful. Not every run should be blasted out at top pace.
High intensity running beyond your fitness levels puts muscles, tendons and ligaments under strain.
Instead, plan to gradually increase how long and how often you run over a few months.
Overuse can cause a host of injuries, and even the best runners need to slow down more often than you’d think.
“Don’t be afraid to start off slow,” Michelle explains, “Treat your body like a car. I know that sounds funny, but it’s true.
“It will give you an indication if you have any niggles or if they are getting worse.”
Michael said it is important to “slow down, and not go hard all the time”.
“One big problem a lot of runners find that can cause injury is not giving themselves the proper rest in between runs by going too hard all the time,” he said.
“Eighty per cent of your training should be at a nice, relaxed pace. A lot of runners probably go too hard on those easy runs thinking they need to push themselves all the time.
“They could benefit from slowing down 30 seconds per kilometre.
“You can still do those harder efforts in that 20 per cent.”
He added that form is also important: “Every runner is built in a different way.
“People have different jobs. If you’re on your feet all the time versus sitting all the time you are going to have different muscle alignment issues.
“Every single person, right from your amateur to an elite runner, just has a little bit of a different form.
“Some runners have great form, and others probably don’t have as good a form as they should. But I don’t think you should try to change your form too much.
“Maybe some slight adjustments, but a slightly improper form is less likely to cause an injury compared to what you are doing most of the day.”
Michael said if you sit most of the day, you need to be doing stretches to target your chest or working on your glutes.
The importance of form is something Michelle agrees with: “If you can’t afford a coach, get someone to look at your running technique.
“If you know the basics of pelvic bone forward, arms at 90 degrees, if you are pacing yourself it is thumb to hip, if you are going faster then hip to chest and back up again. Get your chest forward to get air into your lungs.
“Being fuelled and hydrated as well. If you haven’t got that energy in your body, your body is going to compensate and you could get injured.”
Don’t run through the pain
Your body is more powerful than you think. It can achieve incredible things.
But you’re not superhuman - however many ultras you might have done.
Running through the pain is the worst advice anyone could give you and is likely to make your injury worse.
It is important to see a doctor or physiotherapist promptly, particularly if you suffer acute pain.
Michael said “not pushing through pain when things hurt” is really important.
He said the trick is to distinguish between muscle soreness, which every runner learns to notice in their own body, and a sharp or lingering pain.
“Obviously you want to take it easy when you do have muscle soreness,” he said.
“But it’s when you have that pain, you need to realise this is not normal and to identify what the pain is, and deal with it.”
He said if a “no pain, no gain” attitude is to the “detriment of your overall plan, that’s not a very smart thing to do.
“Pain is there for a specific reason. It is your body’s way of telling you something is wrong.
“You need to identify why that pain is occurring.
“There are probably things you are doing in your training to cause that injury, and that needs to be identified.”
He added that with proper training, your body can do “some wonderful things and can recover when injuries occur.
“But you also need to respect your body. It’s like an engine. You need to tune it up from time to time and let it rest.
“Don’t rev it really high all the time.
“One of the things that can lead to possible injury is doing too much, too soon. Whether that is increasing the volume or the speed too quickly.”
He added the same “too much, too soon” issue can happen within a single run.
“If you were running 10km as your max and then you jump up too quickly, to say 25km when you haven’t run that distance for some time, your body is going to feel it and you can run into injuries.”
Train beyond running
Often as runners it is tempting to concentrate too much on our key discipline.
We don’t always like to hit then gym or do a Pilates or yoga session - but these things are really important not only to avoid injury but to improve performance.
Michael said: “Working on your hamstrings, glutes, quads and core through Pilates and strength training will help you become a better runner and avoid injuries.”
Michelle Lewis: Step Forward With Lewis
Michelle Lewis is a qualified coach in running fitness and a running leader with English Athletics, a Level 3 Personal Trainer, a Level 2 Fitness Instructor and a Boxercise Instructor.
As well as her work with the Step Forward With Lewis fitness club, she co-produces and presents the Running Tales Podcast and this Substack newsletter.
You’re not invincible
Some runners can do incredible things. They run hundreds of marathons or take on outrageous challenges.
But Michael said however good a runner you are, while “you can do these things, it is at the detriment of what you can do long term”.
“You hear these crazy stories about people who think they can do two full marathons in the same week,” he said.
“Or people who do a marathon one week, say it didn’t go too well and give themselves two weeks recovery and then run another marathon.
“To have the best results and to not get injured, you should do a proper taper where you reach your peak of volume and intensity, ramp back down, have your race and then do a reverse taper where you do very little running and you slowly build back up.”
Michael said people may want to take on extreme events for charity, but if they are simply trying to become a better runner or avoid injury, “it wouldn’t be something I would suggest doing.
“You can definitely do it, but over the long run you are going to burn yourself out.”
He also side while there is a “time and place” for run streaks, not giving yourself rest days can lead to injuries.
Recover fully before coming back
The temptation after missing days, weeks or even months of running is to come back too early.
But people should not run again until their injury has completely healed. This might mean switching to an alternative form of exercise, perhaps swimming or the exercise bike.
Michael said his overarching piece of advice is to have patience when recovering: “You should be able to come back, but do the work that needs to get done and don’t come back too quickly.
“Don’t jump back into training at the same volume and intensity as you were prior to the injury.”
He said even if runners don’t experience any pain or tiredness when working their way back to fitness, it still makes sense to have extra rest times.
Michelle said using programmes like Couch to 5k to help ease yourself back to fitness can be hugely beneficial.
“Walk/run if necessary,” she said. “There is no pressure and no need for clock watching.
“It can be a necessarily slow process. Before my most recent injury I was marathon training and was up to 12 miles.
“I got pain in my ankles and had to stop, resulting in three months out - so I’ve really had to start again.
“If I’d gone straight back into what I was doing previously, I would probably have made things ten times worse and picked up new injuries.
“It’s very true that you have to listen to your body. In time, you will be back where you were.”
Eat to heal the body
Maintaining a healthy diet is essential to a speedy recovery.
It can streamline your comeback and help you reach your recovery goals sooner than you anticipated.
Foods that contain plenty of protein - such as chicken, fish, beans and tofu - will reinforce your body’s muscle tissue, while fruit and vegetables along with foods with high zinc levels or calcium are also helpful.
Michael is keen to stress he is not a nutritionist, but said protein is a “great way to heal the body and repair muscle damage”.
He said having enough Vitamin C and Omega fatty acids can also help, particularly when countering inflammation.
Get the right help
Often the most important thing when recovering from an injury is getting help from friends who know how frustrating it can be to face some time on the sidelines.
Many people run for their mental health, so a period out can be hugely frustrating - and reassurance from someone who has recovered is helpful.
In order to get back out there as quickly as possible, getting the right help from the right people, and in a timely manner, is also vital. There are host of professionals who can treat injuries or give you the right exercises to boost your recovery.
Michelle said stopping in time when you have an acute injury and getting it properly treated is vital.
“I’ve got such a good, running tribe I often ask them for advice as well,” she said.
“If you’ve got a niggle and it is a sharp pain, stop straight away as you could make your injury worse and your recovery time longer.
“Take time out, focus on stretches and be patient. Try to find out the root cause, and if necessary go to a physio.”
Listen to Michael Nielsen explain why it is important to discover why an injury occurred:
“If you are injured seek professional help,” Michael said. “Whether that is through a massage therapist, a personal trainer with injury prevention sessions, a physiotherapist, a chiropractor, osteopath - there is a litany of people you could go and see.
“You need to look at why the injury occurred and specific exercises that you can and should be doing for prevention and to stop you doing it again.”