3 Common Mistakes Long Distance Runners make (and how to avoid them!)

3 Common Mistakes Long Distance Runners make

Are you a long distance runner or do you aspire to be? These are some common training mistakes you can avoid!

1. Limited time to achieve goal

More often than not everyday athletes set targets or goals which require them to push their bodies to their absolute limits. Whether it is work, social or various other life commitments that get in the way many runners feel they must push through these to achieve their goals they have set out. This typically leaves them in a state of pushing too hard, running too far or not resting enough which can overload various body parts.

Gabbitt 2018 showed the relationship between weekly training loads and the likelihood of injury

They reported the following:

  • When training load was fairly constant (ranging from 5% less to 10% more than the previous week) athletes had <10% risk of injury
  • However when training load was increased by ≥15% above the previous week’s load, injury risk escalated to between 21% and 49%.

Therefore the optimal range to increase training loads week to week is below 10%

2. Too much stretching and foam rolling

With much recent research on the effect of stretching and foam rolling on injuries in particular, many everyday athletes would reduce injuries to a greater degree if they were to use the time they spent on these activities doing something more valuable.

This is not to say stretching and foam rolling is a bad thing for performance or recovery but more that if time may be limited due to the various issues mentioned above then this time could be spent doing some of the next point (strength training).

3. No strength training

Above, we touched on using time effectively above with potentially swapping stretching for some resistance training.

Research not only shows us that strength training can reduce the number of injuries but that it also increases performance. With increased lower limb strength comes higher sprint speed and improved time to exhaustion at max speeds.

So to maximise your running training – think about these points in relation to your plan and have a chat to your physiotherapist if you want to mix things up and/or start running.

by Luke Skillington – Physiotherapist

References

Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med 2016;50:273-280.

Beattie, K, Carson, BP, Lyons, M, Rossiter, A, and Kenny, IC (2017). The effect of strength training on performance indicators in distance runners. J Strength Cond Res 31(1): 9–23.

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med, 48(11), 871-877

Share:

Share on facebook
Share on twitter
Share on linkedin
Share on email

Our Response to Covid-19

This page is up to date to our best knowledge, however, this is a rapidly evolving situation so we apologise for any potential delay in updating this information.

We want to reassure all our patients that we are following stringent infection control procedures in our clinic, and screen all people coming into the clinic, to exclude any patients that have any signs or symptoms consistent with Covid-19, as well as screening any patients that should be in isolation ie recently returned from overseas, or have been advised to isolate due to recent exposure with a known Covid-19 patient.

All our staff have now completed the Department of Health Covid-19 Infection Control Training.

What are we doing to minimise risk?

  • Screening patients for risk factors over the phone or through text messages before they attend appointments. Those with risk factors or symptoms are advised not to attend & to seek medical advice.
  • Hand sanitiser station at the front of the building must be used before you enter.
  • Following stringent infection control measures within the clinic. This includes
    • Disinfecting all beds, door handles, EFTPOS machine before and after each patient use.
    • Linen changed between each patient and commonly touched surfaces through the practice are cleaned regularly throughout the day.
    • Minimising the distances between clients in the waiting room- some chairs are outside undercover.
  • We have advised our team members not to come to work if they have cold or flu-like symptoms.
  • We are following all Department of Health recommendations for our type of business.

On the 30th March 2020 – the Australian government issued a statement that “People aged over 70, aged over 60 with pre-existing conditions, or Indigenous people aged over 50 should stay home wherever possible for their own protection.”

The decision to come in for physiotherapy treatment really is an individual one – if you feel that your treatment is medically necessary, and are comfortable with the risks of leaving your home and coming to physiotherapy, then rest assured that when you attend our physiotherapy clinic, we are following our strict infection control processes and doing everything we can to minimise your risk whilst in our care. However, we completely understand if you are not comfortable with coming in for treatment.

TELEHealth Consultations

We are offering telehealth consults and home visits (where suitable) for patients who cannot attend our clinic.

Read more about TELEhealth Consultations here.

Staying Healthy

  • Wash your hands often (and for 20 seconds) with soap and water
  • Cough into your elbow or use a tissue to cover your mouth when you cough or sneeze
  • Social distancing practices – Avoiding close contact with others, such as touching, including shaking hands
  • Limit contact with people who are sick, and stay home if you are sick and encourage employees to stay home when sick
  • Get 7-8 hours’ sleep a night to help your immune system stay strong
Please stay safe and take care of each other!

We are monitoring the situation very closely and will make adjustments to our business as we are further informed. Our priority is the health & well being of our patients and our staff. Thanks for your understanding.

Product Enquiry