TRAINING
What is a niggle?
A niggle is a pain that is subtle or may cause slight but persistent annoyance. Niggles are often warning signs of injury and if ignored, can result in injury. They are generally caused by overly fatigued muscles, an increase in impact or an area of tightness or rubbing. It is important not to ignore your niggles so that you can avoid injury and keep on training!
What should I do if I have a niggle?
- Identify if anything has changed in your routine/training as this could be the root of the problem. Have you stoped strength work or stretching? Are you sleeping less or feeling more stressed?
- Try to rest more and spend less time loading the area (i.e. if you have a sore foot, reduce the time on your feet)
- Test the body with an easy run. Begin with a good quality warm up and listen to your body to see if the niggle is getting worse – if it feels good, you can continue your running plan whilst continuing to assess your body If it gets worse you need total rest and should take it more seriously.
- Focus on supporting strength work to reduce the risk of the niggle reoccurring or becoming worse
- Focus on recovery and mobility work – look at joining our weekly recovery classes!
- Be prepared to reduce your weekly mileage or the number of running days when returning to running
It’s really important to be careful when we have niggles as they could be a warning sign of an injury around the corner, or it could be your body telling you that you are over-loading one side, running ‘wonky’ or have a muscular imbalance. All of these things are good to know as they give us a direction of how to overcome it.
- A niggle often doesn’t alter the way that you move your body – it may cause you to limp or alter your stride pattern
- A niggle often feels like a dull ache caused by fatigued muscles rather than a sharp pain
- A niggle is classed as a minor soreness or discomfort – anything more than that may be more serious
- A niggle often gets better over time (within 1-2 weeks)
Recovery and more information
If you want further information about a specific injury or help reducing your risk, check out the Injury Management section of the Support tab from within your Runna app!
And last but not least… Follow a plan – to find out more and unlock your full potential, start your FREE trial of Runna | #1 rated personalized training plans for running.
Use code RUNTHROUGH for a 2 week FREE trial!
For anyone looking to join us at our run club sessions, please see details below:
Clapham Common – The windmill
Monday’s – 7pm Start
Media City
Tuesday’s – 7pm start
Email us if you would require more information, or do check out our Instagram page for more details!
Sophie Grace Holmes ( @sophiegraceholmes2647 ) is an online trainer and coach who has completed some incredible challenges over the years, she also lives with Cynic Fibrosis. Join her and Gone Running Host Ben Sheppard as they journey through Sophie’s life, from her being told that she would only live to 16 to the life changing drug that has stabilised her health and transformed her running.
WATCH HERE!
NUTRITION ADVICE
We might not be feeling up for food after a hard or long session, but this window of opportunity is when it counts the most! Try to have something within 90 minutes of exercise and it can boost your recovery. Try looking at the guide above on food items to have when you’re not feeling that hungry after your session.
RUNTHROUGH KIT
See a wide range of brand new custom designed items from shorts and tops to caps and sock.
Reflective’s and socks are hot this week! With a rebrand and refresh of stock – we are always looking for feedback on what our runners need!
See the full range of RunThrough Kit HERE.
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WHAT’S YOUR STORY
Running is one of the most inclusive sports there is and we want to hear about your experiences! Do you run for charity, to keep physically fit and look after your mental health or just because you love it and you can? If you’ve got a story to share, we’d love to hear it.
Drop [email protected] to share your story and see it featured on our website and social media.
VIDEOS, PODCASTS & PLAYLISTS
Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 177 with Jess and Abby – HERE.
Our very own Matt Wood and Head Coach of New Levels Coaching, Lewis Moses, talk all things running to help inspire, influence and educate on the thing we love the most. – LISTEN HERE.
Our very own Lucy Harfield has started her own podcast – Pinch of Positivity. The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life – LISTEN HERE.
You can also find the next RunThrough Running Playlist on Spotify HERE.
REVIEW US!
We have recently added RunThrough to Trustpilot, a review platform open to everyone. We would like to invite you to share your experiences to help others get a real feel and understanding of what RunThrough is all about.
Leave us a review on Trustpilot HERE.