What this means for us in the clinic – and what it means for you
Well, there we go – history made.
For the first time in a race, someone has run a marathon in under two hours and the top three all broke the previous world record.
Sitting here writing this, one week on from such a momentous occasion in sporting history, we should all feel lucky to have witnessed it.
However, it has inevitably led to the usual questions in the clinic.
âDo you think it was the shoes?â
âWhat shoes should I buy to improve my running?â
âWhatâs the secret to being a better runner?â
And the answer to those questions is a lot simpler than you might like to think.
No, there isnât a magic shoe.
No, a certain pair wonât guarantee you stay injury-free.
The answer everyone hates to hear is the one the winner gave after the marathon when asked what his secret was:
âI donât have anything, itâs just hard work. Athletes always need discipline.â
In the world we live in, there are quick fixes for almost everything, literally at our fingertips. But when it comes to improving performance and avoiding injury, Iâm afraid thereâs no such thing.
Top tips for injury prevention and improving performance
1) Training over kit
What we mean by this is: love it or hate it, putting the hours in is whatâs going to get you there. Yes, some kit might help here and there, but ultimately, itâs consistent training, built up sensibly, that leads to better performance. Thereâs no substitute for hard work.
2) Strength training
Runners notoriously neglect this aspect of training (sorry, I know thatâs a sweeping generalisation, but Iâm going on what we see day-to-day). The amount of strain you put on your muscles and joints during a run is immense. If your strength and endurance arenât up to the task of coping with that strain, thatâs when injuries can (and do) occur. Think of strengthening as âprehabâ: it allows you to train better, for longer, with fewer interruptions.
3) Hit your dietary goals (especially protein)
Going hand in hand with the last point is your diet. If youâre not getting enough protein, your muscles may struggle to keep up with the demands youâre placing on them. Protein also supports muscle repair, so without enough of it, your recovery between sessions wonât be optimal. That can mean turning up to your next session under-recovered – which is when injuries are more likely to happen.
4) Manage your load
Training load is a huge factor in both injury risk and performance. Letâs face it: we exercise for the health benefits, but we also do it because we enjoy it, which sometimes means weâre not great at taking the rest days we probably should. Your body needs time to recover, whether thatâs after a run or a strength session (which Iâm sure youâve now integrated into your routine after reading this post!). The micro-tears that exercise causes in muscle tissue need time to repair before you push again, which links back to the point above about protein intake.
5) Choose comfort over hype
There are thousands of choices for kit in every sport. One person on YouTube says something is the best; an Instagram post says the opposite, so how do you know what to choose? My recommendation is much simpler than what all the numbers, stats and spreadsheets might suggest:
You must be comfortable.
If the kit youâve bought is supposed to be the âbestâ, and youâve spent ÂŁ400 on it, but it isnât comfortable, then Iâm afraid youâre wasting your money.
Discomfort can lead to a subconscious change in your gait, which may cause overuse or underuse of certain muscle groups and thatâs how niggles can develop.
Prioritise comfort over aesthetics.
Anyway, thatâs our opinion that nobody asked for. I hope itâs taught you one or two things, or maybe just reinforced what you already knew. Either way, itâs reassuring to know youâre on the right track.
How can we help you?
Weâre now offering appointments for runners to review injury prevention metrics and complete strength testing to identify any deficits, so we can âprehabâ properly before a niggle becomes an injury.
Weâre also launching lower-limb strengthening classes aimed specifically at runners. If youâve read this post and thought, âI want to start strengthening but donât know howâ, youâre in luck.
The classes will run weekly and one of our physiotherapists will guide you through key strength movements in our new strength and conditioning suite. Whether strengthening is totally new to you, or youâd like a short block to check youâre doing the right things, get in touch to book your space.