Running Training Tips for performance, recovery, and injury prevention - Franschhoek Physiotherapy & Associates
Franschhoek Physiotherapy & Associates Physiotherapists are specifically trained with advanced skills and qualifications in multiple areas of Musculoskeletal Physiotherapy Rehabilitation and Pain Management.
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May 12, 2022

Running Training Tips for performance, recovery, and injury prevention

During the pandemic, we have seen a large number of people coming into the running scene. This is good for your general health and helps you achieve those active days and that elusive 150min of weekly exercise as stated by the World Health Organization. But like all sports, running also comes with a few snags (injuries).

Important things to remember:

Here are 5 top tips from our physio, Maans:

Stay hydrated, but only drink water as you become thirsty. It is not necessary to increase water intake before running, rather have a hydration pack on your back or run with a small bottle for longer distances to stay hydrated on the route.

Have appropriate footwear

If you are not getting the necessary support from your shoes it will lead to injuries in the long run (get it?!). Have a chat with the experts in the store when next buying shoes and if you are serious about your running, get a running assessment done before making your choice of running shoe.

Regular stretching

30 minutes 2-3 times a week along. And, include a dynamic warm-up and cool down for about 3-5 minutes before and after running, this will also reduce the risk of muscle strain and injury when running.

Pace and Cadence – decreasing hamstring strain

Studies have shown that we generally have too large of a stride length (length of your step) and too slow a cadence (amount of steps in a minute). This puts unnecessary strain on our hamstrings leading to cramps and strains of the muscle. By shortening your stride length and increasing your cadence you use the muscles in the midrange rather than at the end-range allowing for stronger and safer contractions.

Maans has a nifty method to help you on this one! Download music at a specific beat per minute. The average runner is around 130-140 steps per minute, and professional runners are around 180 steps per minute. By listening to music and matching the beat, you should be able to retrain yourself to run at a faster cadence.

Maans increased his cadence from 135 on average to 165 in two months by using this method. Every 2 weeks, he would add 10 bpm (beats per minute) to his music. For example, if you start with a playlist of music at 140bpm, you can increase it gradually, to 160bpm and so on.

Another trick to try and decrease hamstring strain or injuries is to attempt forefoot (landing first on the ball of your foot or toes) or neutral foot (landing midfoot/the centre of your foot) running. This method allows you to incorporate your calves and hip flexors more into your running, saving your quads and hamstrings from doing all the work.

Ice baths!

“I believe in the benefits, not just post running but post-exercise in general! If we follow the Lewis Hunting reaction guidelines submerging your legs/muscles for plus-minus 5 minutes post-training should be enough to increase the blood flow and improve circulation to help with faster recovery times.” – Maans

Are you a regular runner and are struggling to improve your pace, fitness or heart rate?

It would be beneficial to try and increase your strength training at home or at the gym. While running regularly, far and fast, it is as important to also strengthen the individual muscles responsible for propelling you forward.

Did you love these tips? Share them with your fellow runners, or follow us on Facebook and Instagram for more.

Got any questions or seeking advice? Contact one of our physiotherapists, or pop us a message on Facebook or Instagram.