In Part 1 we looked at the causes and effects of Overload injuries. If you’ve not read up, it’s best to go back and take a look at that article first. In this article we’ll be looking at how we fix the problems that overload causes.

Part 2: How To Fix It

Today we’ll cover the three main solutions to help fix your running problems:

Recovery
Strength & Conditioning (S&C)
Gait considerations

All three are interconnected, and together they create a strong foundation for improving performance, reducing injury risk and building long term resilience to your running.

Recovery

Recovery is the process of the body repairing itself, which allows the muscles, tendons, and joints to rebuild after the stress of running. Proper recovery also supports consistent performance by keeping energy levels high and reducing the risk of injuries.

Most runners will understand the importance of recovery, but it may slip your mind when you’re thinking about your weekly training plans. Training plans should prioritise rest and recovery days, as inadequate recovery can affect your performance, but it can also increase your risk of injury.

If you’re finding yourself achy and fatigued, or not seeing any improvement despite upping your training… You probably need to rest more. Make sure you’re getting enough good quality sleep, eating enough good food (especially protein), and take a deload week or two. Then come and see us to develop a sustainable training plan before you get injured!

Strength & Conditioning for Runners

When it comes to conditioning, most runners just want to run. But there’s another critical piece of the puzzle: strength and conditioning. Accessory training enhances performance and plays a significant role in injury recovery and prevention.

“But S&C Is Boring, I Just Want To Run”

Many runners avoid Strength & Conditioning training. If they’ve performed at a steady intensity for a while without issues, we’re not here to give them a complex: if it ain’t broke, don’t fix it. If, on the other hand, you’re looking to increase your performance, or you’re experiencing pain while running, S&C is one of the best long-term bets you can make.

Do Training Habits Matter?

Yes! There are lots of training errors that we can help deal with, one of the most common of which is the Boom and Bust problem.

A patient has their knee taped — We can help you find ways to keep training, while minimising your injury risk

What is Boom and Bust?

It is a term we use when runners consistently increase and then decrease their distance during training. This usually happens when pain starts and the patient panics and decides to “rest until the pain stops”. This can go on for weeks or months, so much so that when they start training again, they are not as fit as they used to be. They then get injured… And the cycle repeats.

Finding The Sweet-Spot

So how do we avoid the boom-and-bust trap?

Runners can work out the distance they can run before the pain begins. Staying within this range allows for pain-free running and reduces the risk of reinjury. Once this distance feels comfortable, they can gradually increase it. Lowering the pace or intensity of workouts, or simply switching to walking, can also provide a quick win by staying active but reducing pain.

You can also use off-feet training to help maintain your cardiovascular health and fitness, by using a bike, cross-trainer or similar.

If you’re having trouble finding the sweet spot in your training, skip to the end for our exclusive runners discount on a consultation, and we’ll help you get there.

Gait Retraining

Many runners will think of gait retaining as a way to improve their running performance. However, gait retraining is most useful when a runner is experiencing pain. Like we mentioned in Part 1, there is no need to change your running style unless you are getting aches and pains.

Gait alteration cannot eliminate the load that your body experiences - it takes a certain amount of energy to move your body a given distance (Newton’s laws and all that). What it can do is move the load around - so if you have an Achilles that is not coping with the workload, changing your gait can move the load to the knee or hip.

This is not always a complete solution - if you start to get issues in those tissues, we may then need to consider changes to your training programme, but often these short term minor tweaks can give injuries enough “breathing space” to recover, while you are able to keep running.

What Does A Gait Retraining Programme Do?

During the assessment, we will determine which muscles are most active during each phase of the gait cycle and build an overall picture of your running style. Combining this with your pain history and other findings from the physical exam will enable us to develop an S&C programme to address specific weaknesses and imbalances.

A patient has their knee assessed — Gait analysis will incorporate many different forms of assessment

This well-rounded programme can build long-term resilience and help prevent future setbacks.

What’s In A Well-Rounded Programme?

Targeted strength training focuses on the specific muscles used in each phase of the gait cycle.
Mobility training enhances joint range of motion and supports optimal running mechanics.
Neuromuscular training improves coordination and the ability to activate the right muscles at the right time.

A professionally developed S&C programme will incorporate exercises that strengthen the right areas to support your gait, enhance recovery, and boost your overall running performance.

When Should I Get An Assessment?

If you’re having issues while running, or looking to take your running to the next level, do the right thing and get a comprehensive runner’s assessment.

Use the code RUNNERS and get 50% off a New Client Exam with Hannah today.

All About Running Injuries - Part 2