How do I work on avoiding injury?

The details that often get overlooked

The Easter AMA. BYO hot cross buns. It’s that time of the month when we get the crew together and talk all things running. Events, training, nutrition, and anything else you’d like to ask me to help with your journey. I’ve also got my 2024 calendar sorted, so if anyone wants to talk international racing I’m happy to share what I’ve learned in 2023 and how i’ll approach 2024. Being Easter, I realise some people may be on the road, but feel free to flick through any questions and I’ll answer them and make the recording available to watch at a later date with a cuppa and some choccy eggs. The AMA is available to paid subs ($5) and a Google Meet link will be sent at 5pm today (Thursday 28th March)

What comes to mind when you think of running injuries? ‘Runners Knee’ would be the obvious one. Iliotibial Band (ITB) Syndrome is up there. Then come the other usual suspects of, tendonitis, shin splints etc.

Yes, sometimes injuries happen. Overuse is thrown around as a prime reason, but I don’t think that’s quite the word for it. Injuries occur from a workload that your body is not ready to handle. It can be very hard to get the training load just right, but you can do other things to help prevent injuries.

So apart from the training load what other things can we do to help mitigate the risk of getting injured?

Strength Work – Now don’t tune out. I know that can be a scary phrase for runners.

Does a sweaty gym come to mind? I know that’s not everyone’s cup of tea. And even though I do think gym strength sessions are extremely valuable, this article is not going to focus on the gym. This article looks at the supplementary strength exercises that you can incorporate into your daily life. Targeting areas that are often neglected by runners.

Running predominantly occurs in the sagittal plane (in our instance - forward motion). Incorporating exercises in other planes such as frontal (side-to-side) and transverse (rotational) helps develop muscles that are underutilised when all we do is run. This is especially true for road runners that have a running gait or pattern even more linear than that of a trail runner who deviates from side to side (avoiding rocks/roots etc.) Getting outside of the sagittal plane especially when targeting specific muscle groups goes a long way in keeping healthy and opening up your stride.

So here I’m going to give you two of my favourite exercises that I use that I find good for hip health and glute activation:

1. Crab Walks (Banded)

2. Single leg marching with contralateral resistance (Given to me by Chappy from Optimal Performance) – Game Changer

Crab Walks

Setup:

Begin by placing a looped resistance band around both legs, just above the knees. Choose a resistance band with an appropriate level of tension for your fitness level.

Stand with your feet hip-width apart and maintain a slight bend in your knees.

Keep your back straight and engage your core muscles throughout the exercise.

Activate the Band:

Step to the side slightly to create tension on the resistance band. You should feel resistance pulling your knees inward. This is your starting position.

Side Step:

Take a lateral step to one side, maintaining tension on the band. Try to initiate the movement by pushing off with your trailing leg. Keep your feet parallel to each other and your knees aligned with your toes.

Ensure that your hips and shoulders remain squared throughout the movement, avoiding any twisting or leaning.

Follow with the Other Leg:

After stepping to the side with one foot, bring the other foot in to meet it. Keep your steps small and controlled, maintaining tension on the band.

Maintain Low Squat Position:

Throughout the exercise, maintain a slight squat position with your knees bent and your hips pushed back. This helps engage the glutes, hamstrings, and quadriceps effectively.

Keep your chest lifted and your gaze forward to maintain proper posture.

Single-leg marching with contralateral resistance

Setup:

• Attach a resistance band to a sturdy anchor point or have a partner hold it at ground level.

• Secure the other end of the resistance band around your ankle on the leg that will remain stationary.

• Stand tall with your feet hip-width apart and maintain a slight bend in the knee of the leg with the band around the ankle. Engage your core muscles to stabilize your body.

Activation:

• Engage the muscles of your standing leg (the one without the band) to maintain stability throughout the exercise. Ensure your weight is evenly distributed over the entire foot.

Lift and Hold:

• Lift the other leg (the one with the band) off the ground, bringing your knee up towards hip level. Keep the knee bent at approximately a 90-degree angle.

Hold for a second.

Return to Starting Position:

• Slowly and with control, bring the banded leg back to the starting position, resisting the pull of the band throughout the movement.

• Lower the lifted leg back down to the ground, returning to the initial stance with both feet planted firmly on the floor.

• Repeat the movement for the desired number of repetitions on one side before switching to the other side.

So when should you do these exercises?

Personally I try and do some kind of side to side exercises every day. I find that crab walks with a band are a great way to activate the glutes and prepare the body for the demands of running. Especially if the workout is high in intensity.

Post-running exercise is sometimes harder to get motivated for. When you finish a long run the last thing you feel like doing is getting up off the couch to do your prehab exercises. However, this is an extremely important time to do so. Acting like a cooldown you don’t want to go from 100 to zero. Working the muscles into side-to-side movements after the strain of running is a great way to help relieve any built up restrictions. Your muscles and joints are already warm, so although fatigued, will be receptive once you get into your routine.

Give these exercises a go. Start easy and progress with higher reps and band resistance.

You will feel a notable difference even in your balance.

Enjoy and I hope you can work on the small things so you can take the bigger steps when you lace up your shoes.