The road to recovery after an injury is a long and frustrating one – anyone who’s been there will be familiar with this. So, it makes good sense to take on board preventative measures to avoid injury in the first place.  

Amongst those measures is running. But, crucially, you need to be running correctly. With CROSSRUN by BMF you can start at the very beginning with running guidance along the way, or, jump in at the deep(er) end and join a 5k, 10k or even Marathon running group. There’s a running club to suit everyone. Whether you’re just looking to get fitter with running or you want to run faster (or futher) there really is something to suit everyone!

Where to start? 

Over recent years, the advocates of barefoot and minimalist running have suggested we opt for stripped-down minimalist shoes to keep us injury-free. That over-cushioning is the reason why we've witnessed a rise in running injuries over the last 30 years. However, countering that argument, is researchthat shows that wearing shoes you are comfortable in is the best defence against injury, so always go for comfort first (this does not include slippers!).

If you do want to try minimalist running footwear, you’ll need to build up slowly so don’t expect to lace up and head out for a marathon. As the saying goes, ‘it’s a marathon not a sprint’ but in this case, don’t take that as literally as it sounds!

2. Get your gait analysed

It's not an exact science but get your gait analysedin a reputable running store, either by video or simply by a qualified person with a good eye. Seeing how your body moves when you run won't be able to determine your perfect shoe (running in a few pairs until you find the most comfortable pair will sort that out) but gait analysis is a good starting point and can sometimes identify muscle imbalances and weaknesses that could lead to injury. Remember, our goal here is to, get AHEAD of injury in order to prevent it.

3. 10% rule

A lot of running injuries are down to overuse and a result of doing too much too soon. The simplest way to avoid this is to follow the 10 percent rule, i.e. If you want to run faster then increase your mileage or the intensity of your workout by no more than 10 percent a week.So, if you're doing a long run of 10 miles one week, the following week you can add on one mile, and run 11.

4. R&R

Rest and recovery are vital ingredients in any runner's recipe for success, rest (active or not) is planned with as much importance as speed work. There are many health benefits of running but for most of us one or two days a week off is necessary. If you don't rest, you put yourself at risk of overtraining. Side effects of this can include:

• Not being able to sleep
• Elevated heart rate
• Darker than normal urine

These are all signs you may have pushed too hard, which could result in a crashed immune system and a burnt-out engine!

If you can't bear NOT to be active, plan in active rest, i.e. a red bib, blue bib or ACTIVE by BMF session or even a yoga or Pilates class.

5. Listen to your body

The more you train the more you will learn to be in touch with your body and the messages it sends you. However, when you first start, particularly if you're overweight or sedentary, you may have lost touch with how your body responds to exercise. Therefore, until you build up your awareness and understand how your body is responding to training, take a steady mind-body approach to training from the start.

It's easy to become complacent and switch off to those vital messages but here are some things to be looking out for:

6. Run-off-road

One of the most common complaints from beginners is shin splints and it's usually as a result of too much, too soon, but the surface you run on also plays a large part. Smooth, soft surfaces, such as trails and running tracks are far less stressful on your body.

Pro Running Tips - If you do experience tight shins then try warming up (slow reps) on a 10% gradient/incline for 5-8 minutes prior to your run

7. How to run faster

For most runners, once they catch ‘the bug,’, their main goal is to run further and faster. To increase their PB (personal best) and to make ‘gains’ in their training. But how is it actually done? Most people believe that unless you have the super human gifts of Super Man that you can’t get faster. In fact, with a few small changes, you’ll find your pace increasing week on week:

• Effective warmups – including a bit of interval running to get your body settled into that higher heart rate
• Building in short, fast interval workouts into your week will also help you run faster and further without that inevitable ‘leg burn.’
• With any sport or activity that you want to improve in you will inevitably come up against a mental block or a mental challenge and that, ‘I give up,’ message will begin flashing in your brain. Training your brain therefore is a crucial, motivational music, affirmations and talks can help get you there.

8. Foam for the win

A foam roller is a simple but very effective piece of equipment for runners. It provides a deep self-massage and irons out damage to tired muscles. In its most basic form, the roller works on stretching muscles and helping your body to break down scar tissue and soft tissue adhesions. It also decreases tone in overactive muscle groups and improves the quality of movement.

9. Our feet are key

Your feet are precious tools. As you transfer energy from landing to lift off, you'll need strength and flexibility to move efficiently. Try hopping and plyometric moves like jumping squats where you push off using the feet, or a single-leg mountain climber to strengthen foot-strike muscles.

If you’re a BMF member, you can expect your instructor to include these running tips in your CROSSRUN by BMF sessions.

For more running tips and techniques, try a CROSSRUN by BMF session at a park near you.

Mark Day
British Military Fitness