Running injuries

When training for a (half) marathon, you obviously want to do this in the safest way possible. The last thing you want is to suffer one or more running injuries. If you run regularly, this increases the risk of running injuries. These injuries can range from minor irritations to serious injuries that will leave you unable to run (for the moment). In this blog, we have a closer look at the causes, prevention and treatment of running injuries.

What are running injuries?

Running injuries are often overuse injuries caused by repeated impact on the body during running. They most commonly occur in the knees, ankles, shins and hips.

There are different types of running injuries, ranging from mild irritation to severe symptoms. Some of the most common running injuries are:

• Jumper's knee: this complaint is caused by overuse. A Jumpers Knee is an irritation of the tendon connecting the kneecap to the shin-bone.
• Shin splints: this complaint occurs mainly in novice runners. It is a collective name for several shin splints complaints. They can be caused by an incorrect running pattern or by training too much too fast.
• Ankle injury: an ankle injury often occurs in people with weak ankles. This makes you more likely to make a misstep with all its consequences. Wearing an ankle brace provides the right support and reduces the risk of injury.
• Hamstring injury: a hamstring injury can be caused by overload or sudden pressure on the muscles, such as during a sprint or jump.
• Whiplash: a whiplash is a muscle injury that often occurs in the calf. It is caused by a sudden, forceful contraction of the muscle, causing the muscle fibres to tear. This can lead to pain, swelling and restriction of movement in the affected area.
• Overuse: overuse is quickly lurking. If you don't buy the right products to prepare for a marathon, you run a high risk of injury.

Running injuries can be caused by several factors, including overuse, poor running technique, wearing the wrong shoes, insufficient warm-up or stretching, and insufficient recovery time between workouts. It is therefore important to purchase the correct products to prevent these injuries.

How do you prevent running injuries?

Whether you are an experienced runner or just starting out, it is important to prevent injuries. Running injuries can range from mild muscle pain to severe overuse and can cause you to have to take a temporary break from your training routine. Fortunately, there are several measures you can take to prevent injuries.

• Doing a warm-up is vital. This gets your muscles supple and warm. Stretching your leg muscles after your workout is also recommended. This reduces the chances of injury.
• You only have one body, and you should take care of it. Running too many races is a drain on your muscles. Limit marathon running to a maximum of twice a year. That way, you give your body enough time to recover and there is no danger of injury.
• Doing specific strength exercises for your muscles will provide extra support and spare your joints.
• Provide variety in your training. This is not only to keep it fun, but also really helps reduce the risk of injury. Don't run the same lap all the time, and try changing surfaces if you can.
• Take it easy in the build-up phase! Keep the following rule: run a maximum of 10% more in the following week.
• Rest is also incredibly important. If you do not allow your body sufficient rest and recovery, it increases the risk of injury. Start the next workout only when you have fully recovered from the previous one.