But what do I know? I'm certainly no expert but I have put in more miles this time (15-25% more than last year) and have somehow managed to string together possibly my longest spell of training without taking any time out for injury (picture me superstitiously touching every possible wooden item in my house as I type those words!) So for what it's worth, I thought I'd write about what I've been doing to try to keep the injuries at bay. It would be great to hear from other runners too - what works for you, and how do you motivate yourself to keep the preventative activities going, when let's face it, we'd all rather be running?!
Strength and Conditioning
I've had a bit more time on my hands recently, and one of the best uses has been the additional S&C work I've been able to do. Over the last few months I managed to do two rounds of the Kinetic Revolution 30-day programme which is a free programme, broken into five sets of six days, each working through different exercises focussing on hip mobility, proprioception and strength. I found some of the exercises tricky, but at only 20 minutes per day it was undoubtedly a good use of time and I plan to do another block or perhaps try the six-week programme next.
I've managed to fit in at least one session of weights and/or yoga each week for the last 12 weeks or so, most weeks it's been one or more of each. As I've mentioned previously I use DVDs mostly, as I find them easy to follow, there's no need to travel anywhere to do them and they're cheap as chips compared to gym membership! There are also loads of YouTube videos (including a few Runners World ones that I have tried), which you can do in the comfort of your home. A lot of these include body weight training alongside free weights, and whilst I think it would be good to lift some heavier weights, I do think the strength work has made a difference, particularly to my core strength.
I'm not a great one for lots of stretching after my run, particularly in the winter when I just want to get in the bath and get warm, so I tend to just focus on a good hamstring, calf and quad stretch. My main stretching therefore tends to be in a yoga class. I need to get into more of a routine of doing some home practice a few times a week, but a good class is a great addition to a runner's training plan and I intend to keep up at least one class of either Iyengar or HotPod yoga in future.
Massage
I have a foam roller... I occasionally use the foam roller (but not as much as I should). I also sometimes borrow the dog's tennis ball for a bit of self-massage especially if I have a bit of a niggle. I don't think there's any substitute though for a good, regular Sports Massage. Yes, it is an additional expense, but I do think if you can afford it then it is worth the time and cost. I'm typing this having earlier paid a visit to Margaret Ehrenberg for what has recently been an appointment every two to three-weeks. Margaret is a runner herself and is good to talk to about all things training and racing; having a regular appointment also means I'm less likely to allow a niggle to develop, as we'll spend a bit of time at the beginning talking through the areas where I'm feeling tight. Sometimes it's a bit painful during the treatment itself but I do feel the benefit afterwards.
Physio
I haven't needed to visit a physiotherapist this year (do I need to keep saying "touch wood"?) but I'd recommend any runner, particularly beginners, to also look into getting a healthcare cash plan, such as BHSF or Simply Health (your employer might offer one at a discounted rate). You can claim cash back for some treatments and therapies including physiotherapy, should you need it (if the number of my mates who have needed to visit "Injury Corner" is anything to go by, you will!)
Shoes
Opinion is divided on the difference that footwear can make to runners' propensity for injury. I'm sceptical about whether a specific shoe can make all the difference, but I think it is important that it's well made, suitable for the type of running (surface and volume), and ideally fitted at a reputable running shop (where they do gait analysis). Again this is a more expensive option than buying online, but once you've identified the shoe for you, future purchases can be made online. (I'm not going to start on here about directing money into the local economy, but I do like to make at least a few purchases in a local running shop each year as I would hate to see them go the same way as other businesses. They usually offer a discount for running club members too.)
I've been wearing Asics Gel Cumulus for a couple of years now and I usually have two pairs of road shoes on the go at once. I track the miles covered in each pair on Nike+ and when a pair gets to the 300 miles mark or thereabouts I buy a new pair and start breaking those in, ditching the other pair (or relegating them to the gardening or dog-walking pile) when they're over 400 miles. I also have a pair of trail shoes and spikes for cross-country.
I bought some sorbothane insoles last year after a spell of shin splints and I wear these in my main pair of road shoes. They're relatively inexpensive and comfortable to use; I'm pretty sure they've helped to minimise impact and will continue to use them (you can wash them and pop them back in too so they're quite practical).
Form
On the evidence of virtually every race photo of me, unless there is a prize for "runner who could most easily pass for a troll" this is the area that needs work, and is likely to have contributed to my previous injury history. I know that towards the end of long runs I sometimes kick my ankle, hunch over and my bum sticks out. I've been working on this through some of the S&C work mentioned above, but also attended a Running Technique Workshop which has made something of a difference. I really hope to look a bit less like I belong under a bridge in my next race photo!
And everything else...
Are you still with me? I think there's a lot more that can be said about this; for example the role of sleep, nutrition, ice baths and alternative therapies. There's so much research and lots of opinion out there; it can be overwhelming! Ultimately though I think a lot comes down to the individual and with experience and talking to other trusted individuals starting to understand what works for you, and prioritising where you're going to spend your time and pennies. There will always be a balance to be achieved between pushing further in terms of intensity or volume to improve and allowing the body time to adapt and recover. Personally I want to enjoy a long relationship with running and would sooner err on the side of caution to prolong my running, than push my body for a short-term goal or outcome, but I'll keep experimenting along the way. Now, where's that foam roller?
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