{"id":3273,"date":"2017-06-09T10:49:54","date_gmt":"2017-06-09T10:49:54","guid":{"rendered":"http:\/\/club.runthrough.co.uk\/?p=3273"},"modified":"2021-10-19T04:22:39","modified_gmt":"2021-10-19T04:22:39","slug":"10-tips-on-staying-injury-free","status":"publish","type":"post","link":"https:\/\/club.runthrough.co.uk\/10-tips-on-staying-injury-free\/","title":{"rendered":"10 Tips on Staying Injury Free"},"content":{"rendered":"\n

Are you starting marathon preparations for the Autumn, or simply just enjoying a summer of running? The one thing constantly at the back of our minds is not getting injured. Injury can leave you feeling frustrated and helpless; Jamie Lloyd<\/a><\/span>, health and fitness coach and personal trainer, gives us 10 tips on remaining injury free.<\/p>\n

    \n
  1. Be Realistic<\/strong>– set yourself realistic targets and don’t overdo it- I see so many runners jumping straight from a 5k into a half marathon<\/strong><\/a> without even dabbling with any 10 mile plus training runs and end up getting injured.\"10<\/li>\n
  2. Build Your Base<\/strong>– generally 3-4 training sessions per week is suffice. This allows enough recovery time between training and still gets enough mileage and base training in the legs.<\/li>\n
  3. Add Variety<\/strong>– instead of running, why not add in some cycling, swimming or yoga into your sessions to give your tired legs a rest.\"10<\/li>\n
  4. Record Your Mileage<\/strong>– a way to monitor your weekly milage is to write down and record how far you run, instead of guessing and causing injury!\"10<\/li>\n
  5. Step Back and Build Up<\/strong>– if you have a race coming up don’t hammer it by making up for lost time, build up gradually and don’t forget if you have a race coming up, rest up!<\/li>\n
  6. Day Off-<\/strong> Don’t forget a rest is just as good as a run! So rest up, your body will thank you for it and will give you time to recover, heal and ultimately get stronger!\"10<\/li>\n
  7. Get Strong-<\/strong> Don’t forget to add in some strength training into your training regime. No, I don’t mean doing bicep curls at the gym! I mean doing specific exercises for running like squats, box jumps, deadlifts, lunges and core work at the gym a couple times a week.\"10<\/li>\n
  8. Massage<\/strong> – massage should be included in your training regime too- not some me time just on holiday! If you want to stay injury free and knock off a few minutes on your long runs then having a massage will improve elasticity in the joints increase blood flow and improve your performance and recovery too! Read more about the benefits of massage HERE<\/a><\/span>.<\/li>\n
  9. Nail Your Nutrition<\/strong>– as runners you’ll know you cannot survive on takeaways and skipping meals. So get your nutrition right and eat healthy organic foods daily – not just before a race! Read more about nutrition tips HERE<\/a><\/span>.\"10<\/li>\n
  10. Magnesium oil<\/strong> – soak yourself in the bath, adding some magnesium oil 1-2 times week to allow yourself to recover and recuperate – your body will love this! You’ll have the best night sleep ever too!<\/li>\n<\/ol>\n
    Jamie Lloyd is an award winning fit pro and British Kettlebell Champion. He is available for private coaching, nutrition coaching and massage therapy – contact him via his website HERE<\/a><\/span>.<\/div>\n
    \"10<\/div>\n\n","protected":false},"excerpt":{"rendered":"

    Are you starting marathon preparations for the Autumn, or simply just enjoying a summer of running? The one thing constantly at the back of our minds is not getting injured. Injury can leave you feeling frustrated and helpless; Jamie Lloyd, health and fitness coach and personal trainer, gives us 10 tips on remaining injury free. Be Realistic– set yourself […]<\/p>\n","protected":false},"author":1,"featured_media":3282,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":""},"categories":[17],"tags":[],"_links":{"self":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/3273"}],"collection":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/comments?post=3273"}],"version-history":[{"count":5,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/3273\/revisions"}],"predecessor-version":[{"id":6809,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/posts\/3273\/revisions\/6809"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media\/3282"}],"wp:attachment":[{"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/media?parent=3273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/categories?post=3273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/club.runthrough.co.uk\/wp-json\/wp\/v2\/tags?post=3273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}