The following document is derived from the Prevention of Running Injuries seminar I attended last year presented by Blaise Dubois, consulting physiotherapist with Track and Field Canada.
10 GOLDEN RULES TO AVOID RUNNING INJURIES:
1. The body adapts
The body adapts as long as the given stress is no greater that its capacity to adapt. The
majority of overuse injuries come from a surcharge on the anatomical structures (bones,
cartilage, tendon, muscle…). Therefore, every new stimulus must be integrated progressively
(volume, intensity, difference in height, surface, new shoes).
2. Efficiency is in the rhythm
It is preferable to increase the number of steps to over 170 steps/min in order to minimize
impact, loss of energy and the risk of injury while maximizing stride efficiency. Quality
training (intervals, threshold, etc…) should be located anywhere between 180 and 185
steps/min.
3. The Kenyan surface
Flat surfaces (road, track, treadmill) cause regularity of movement in every stride, which
means a repetition of biomechanical weaknesses. Cross-country is the best surface because
it is a firm and irregular surface offering a wide variety of movements in the lower limbs.
4. Warming up: The secret of the pros
In order to prepare for training, you must: increase the temperature with progressive
jogging for 15 to 20 minutes and progressive ballistic stretching (educational and
progressive tempos).
5. Stretching: yes and no
Pre-training static stretching should only be practiced IF muscular restrictions affect the
biomechanics enough to create a pathology or a deterioration of mechanical efficiency.
6. Naturally strong
Barefoot running or walking as often as possible is a good way to solidify the support
structures responsible for natural absorption… and prevent a number of injuries. The body
can also be solidified with a stabilisation, strengthening and proprioception program. 7. Variety of activities, variety of movements, variety of stress…
Complete rest is rarely the best treatment when injured. A transfer activity is recommended
as soon as possible,… ie. painless cardio.
8. We are what we eat / A healthy spirit in a healthy body
The foods we eat are the constituents of our bodies. Quality, variety and balance are the key
words when talking about an athlete’s nutrition. Pleasure, positive attitude and good living
habits have a direct influence on the body and its injuries, through complex physiological
systems (hormones, nervous system, etc.).
9. Keep yourself well surrounded
Whether you are an elite athlete or an occasional jogger, your medical well-being must be
assured by a competent, specialized and understanding health professional. For these
precise reasons, a runner must never accept final recommendations from health professionals
(physio, chiro, MD, …) who are not runners themselves.
10. Keep it simple
Be careful with the medicalization and complexification of an injury. Avoid repetitive
treatments that offer no progress. Avoid surgery. Orthotics should not be your primary
option. Be sure to use simple, flat running shoes.
Dr. Jason Lawlor is the clinical director at Avalon Laser Health. He has completed training with Blaise Dubois of the Running clinic and is experienced treating running injuries.
Many thanks a whole lot for sharing!