It's alarming, the amount of injuries reported by club members. Most of the common injuries are avoidable if a little common sense is applied. Assuming a normal or average physique, injuries can be caused by:-
People with a less than perfect skeletal physique (many of us) may need to have their gait analysed to correct mechanical problems. Uneven leg length, different foot sizes, pronation and even upper body movement can over stress hips, legs and joints.
When you run, you loose fuid and if it’s hot, humid or there’s a breeze you may loose more than you think. It is important to hydrate to maintain your bloods viscosity – as you dehydrate your blood gets thicker making the delivery of oxygen to the muscles more difficult and putting additional strain on the heart. Oxygen starved muscles are prone to spasms (cramp) and this can lead to injury. Failing to hydrate properly is often the unseen cause of injuries.
The technique of breathing correctly is one we tend to master quite well for steady pace running. However, there are times when our rhythm is interrupted – eg. climbing hills or acceleration in a road race to find clear running space. Always prepare for hills and acceleration by breathing more deeply in advance – tell your body what you are intending rather than it telling you. High humidity can affect the efficiency of your normal breathing pattern – by volume, humid air has more water molecules and less oxygen/nitrogen.
Again, these things affect the amount of oxygen carried by the blood – poor breathing can lead to injury – learn the tricks and minimise the risk.
As you become physically ft, it maybe that your cardiovascular system can't cope with the increased physical ability. Conversely, your cardiovascular system may become very much more efficient, encouraging you to run faster when your body is not ready. Don't be fooled by these Cardiovascular & Physical imbalances they can cause injury. Therefore, always run at a pace where both body and breathing are comfortable.
From a running point of view, the cardiovascular system delivers oxygenated blood to the muscle tissue - primarily the legs, arms and diaphragm. However, runners should know the purpose of blood.
At various times of the year there can be an imbalance between red & white blood cells. Distance and altitude training both increase plasma volume and red cell / haemoglobin levels leaving a runner more susceptible to viral infections due to a lower white cell count.
Running with a viral infection, no matter how mild, will certainly affect performance and possibly cause injury due to compromised red cell count.
Runners that never suffer major injuries are smarter than you may realise. They "listen" to their bodies and know automagically when to moderate or intensify their weekly training. Training is not always about pushing harder and often a few less intense sessions will prove benefcial. The running fitness of these runners is not an accident.
Taunton Running Club ©