Injuries do plague us from time to time and it do interfere with our training.


I consider injuries to fall into one of 5 categories:


Environmental injuries: Injuries related to running surfaces and conditions e.g. camber of the road, downhill running, and trail running. This cause uneven running on your body alignment and can cause injury.


Shoes: Injuries caused by wearing the incorrect shoes. You get different shoes. Neutral shoes for your neutral runner and stability shoes for your runner that pronates severly

Stupidity as a runner: Over doing it on a run when there is no need to!


Incorrect body posture with week gluteus muscles and hip flexors:



Bad luck: A totally unrelated injury i.e. slipping on a floor, stepping into a pot hole for example.

Some basic injury advice:

  • You can’t run an injury away! They don’t just get better.
  • Have niggles seen to when they are just that, niggles
  • When do I apply HEAT and when do I apply ICE? The simple rule of thumb is this. Apply heat before (that is, literally warming up the muscle before use) and ICE after exercise.
  • When dealing with an injury, remember the RICE
    R = Rest
    I = Ice
    C = Compression
    E = Elevation
  • To prevent injury, warm up or stretch before training.
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