Back to basics

[Kiwi_Fi]

I’ve just gone back to W1R1 and hoping to avoid injuries this time! Last time I was here, I’d made it to 5k, but then managed to sprain my ankle quite badly and haven’t run since October. I’m going to take it slowly but any tips for injury prevention would be appreciated.

[Magellan Graduate]

You’ll already know a lot of this, but here’s a few things that come to mind.

Go slowly. If there is any steep slope on your route, go slower down the slope than on flat ground. Downhill involves more wear on your bones and joints than anything else.

Run through a niggling shin or a mild stitch if you’re okay with it but stop if it turns to pain. Any other niggle, especially in the joints, stop and walk.

With niggles or pains, RICE. Rest, ice, compress, elevate. All easy enough except Compress. An elastic support on the internet is usually affordable.

If you can afford new shoes, get a gait analysis from a running shop. If there isn’t one near you, find one online that will do it from a video. They will then flog you a pair of £110 trainers that are well worth the money if you are going to be running lots. If that’s out of your range tell them so in advance, and ask if they have anything on Sale. They may have a few pairs from a discontinued line or a superseded line. They may charge you for their time if you don’t buy shoes, but you can use their recommendation to get something cheapish off the internet, you may need to do a bit of research. Some will do it for free, and if they do then buy socks from them, it’s polite. Also, you need good running socks to avoid blisters.

Good luck!

[Kiwi_Fi Graduate in reply to Magellan]

Good tips thank you Magellan ! I didn’t know that one about running slowly down hill. I definitely need new shoes so I’ll do that in the next couple of weeks. My last pair were just bought online with no advice.

[Instructor57 Graduate]

Good to hear you will re start

It looks like Magellan has most things covered here !Reading through the guide again would be good also ,

Enjoy your re runs

Happy running !

[sparky66 Graduate]

I'd just like to add , if you can do some strength training on non run days, and make sure you drink plenty of water.. this helped me massively on my way 🙂Good luck 😃

[Kiwi_Fi Graduate]

Thanks sparky66 . I always avoid strength training but need to do it now I’m nearly 50 (yikes!).