Physiohaus was at The Anderson Runclub last night talking about our Runlab! Miriam McLean was educating local runners about our run specific assessment and treatment at Physiohaus.

Running is a passion of ours at Physiohaus! Did you know that every footstrike while running results in impact forces 4-8 times the runnerís body weight. Consider that this will happen 800 times per kilometre of running. Injury prevention is of upmost importance to any runner, from beginner to elite athete.

Hereís what you can do to help keep yourself injury free:

Join a running group led by experienced runners: Running is a participation activity and local run groups thrive on being inclusive and open to all walks (or runs) of life. Training in groups also helps to ensure compliance with running programs and allows you to push yourself outside of your comfort zone to further improve your running fitness.

Avoid doing too much too soon: One of the most common causes of injuries is a sudden increase in training intensity or volume. A simple, commonly cited rule is the 10% rule. Do not increase your weekly volume by greater than 10%. While this may be somewhat simplistic and not apply in all running situations, it is an easily adhered to guideline which can help to reduce injury risk by allowing your body to adapt to stress that youíre are putting on it.

Rest and recover well: Rest and recovery is often noted by experts to be the most important component of a fitness training program. Your success with a running program (or any fitness program for that matter) is determined by your bodyís ability to adapt to the stress of the activity. Resting and recovering well means ensuring youíre getting 7-9 hours of sleep per night, staying hydrated, eating a balanced diet and cross training. Strength training is very important to help reduce injury risk by correcting muscle imbalances but also is key in improving running performance by improved efficiency. Swimming, biking, elliptical and deep water running can further stimulate the aerobic system while reducing stress on weight-bearing joints, tendons and muscles.

Maintain a training log: Maintaining a detailed training log can help you to accurately monitor your training intensity and volume, while keeping you accountable. A training log can be used as a tool to analyze where any injuries/aches or niggles occurred and the pattern of symptoms (which can be useful for your physiotherapist). Be sure to include your distance, pace, intensity, effort level, and note down how each run felt overall. As well, be sure to note any aches or niggles felt during the run.

Seek expert advice: Seeking advice from a qualified healthcare practitioner when you are injured will allow you develop not only a treatment plan but also a return to running and future injury prevention plan. The Physiotherapists at Physiohaus have experience treating running injuries. Do not ignore any aches or niggles particularly if they persist over several runs. Trying to run through ongoing pain can lead to movement compensations and secondary injury. A running assessment from can help to identify contributing factors to running overuse injuries and help to improve your running performance. Running injuries are often multi-factorial and complex. That's why we developed the Runlab at Physiohaus - It's an efficient, effective and thorough approach to treating run related injuries.