fbpx

[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”0″ margin_bottom=”0″ padding_top=”10″ padding_right=”” padding_bottom=”20″ padding_left=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_text]

Here at Compass Physio we enjoy helping our clients get out running pain free and with some great local events popping up we have created a list of things to do that will make sure you are running safely and injury free.

 

  1. Planning: The old saying, fail to prepare – prepare to fail is very true for running. A lot of people take up running after a period of inactivity, without any actual plan other than to do an event. mWithout a proper graded training program or advice from an expert, then your body will not be able to tolerate the increased load.  This can lead to injury, disappointment and failure to enjoy the event. So invest the time to plan your training in the lead up to your event.
  1. Stay hydrated while you exercise. When the weather is hot out you will need to increase your fluid intake. Remember to drink both before and after training. Sipping water is best and isotonic sports drinks are also useful to have close to hand
  1. Partner up: Some people like to run alone, giving them some mental headspace and focus on their running. However, running with a partner or joining a club (It doesn’t have to be an athletics club, there are numerous social running groups out there) can improve your overall running style, pace, knowledge and enjoyment. So if you’re starting out in running then join your local club, if you want to take it to the next level, get a coach.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”0″ margin_bottom=”0″ padding_top=”10″ padding_right=”” padding_bottom=”10″ padding_left=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_gallery image_ids=”4810″ layout=”” picture_size=”” columns=”” column_spacing=”10″ hover_type=”” lightbox=”yes” lightbox_content=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”0″ margin_bottom=”0″ padding_top=”10″ padding_right=”” padding_bottom=”10″ padding_left=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_text]

  1. Always wear sunscreen! A long run could mean you’re in the sunshine for an hour or so.  Protect your skin by using a water-resistant sunscreen. We are now all to aware of the risks so let’s take heed.
  1. Nutrition: Getting the right type and amount of nutrition into your system is key in order to prevent injury. If you’re lacking energy when running, your running style goes out the window, which can lead to poor biomechanics and excessive loads on your joints, causing injury. Make sure your body is accustomed to the food and energy drinks you use, don’t try something new on the event day, this could cause gastro or an embarrassing “Paula Radcliffe” moment. Proper nutrition will also promote recovery after a run helping ensure you are ready for your next session.

 

  1. Wear the right gear! Wear lightweight bright colours to keep you cool. Its not meant to be  a fashion show but sensible running wear makes a big difference on those blazing hot days (I know they are rare)

 

  1. Recovery: We often think of recovery as just stretching, however recent studies suggest that sleep is the most important aspect of recovery. Sleeping gives your body a chance to repair and replenish following the microtrauma caused doing a long run (this is why it’s sore to come stairs). Active recovery such as a walk, light jog or a swim are really good ways to recover. Do not sit on the sofa for 24 hours watching netflix and eating ice cream!! Sedentary activity will only prolong your recovery following a big event such as a marathon, gentle movement is often a better option.

 

  1. Enjoyment: Finally, running is supposed to be fun for the most part. Always remember why you’re doing the activity, it might be for better health, in memory of a loved one, a challenge to yourself or some other reason. They can all involve some pain along the way, but ideally we want to have a bit of fun. If you’ve lost that sense of fun because of an ongoing injury, then you should contact your local Chartered Physiotherapist to help address the issues. We can help you get the fun back in your running.

We are eternal optimists here at Compass Physio and if summer does take off (like last year) we hope you find some of the simple tips above useful

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”0″ margin_bottom=”0″ padding_top=”20″ padding_right=”” padding_bottom=”20″ padding_left=””][fusion_builder_row][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”yes” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_button link=”https://compass-physio.cliniko.com/bookings” title=”” target=”_blank” link_attributes=”” alignment=”left” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”blue” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”3d” bevel_color=”” border_width=”” size=”medium” stretch=”default” shape=”” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Click here to book an Appointment Online today[/fusion_button][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_button link=”https://www.facebook.com/groups/CompassPhysio/” title=”” target=”_blank” link_attributes=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”blue” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”3d” bevel_color=”” border_width=”” size=”medium” stretch=”default” shape=”” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Click here to Join our Patient Facebook Group[/fusion_button][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_button link=”http://eepurl.com/dc7n15″ title=”” target=”_blank” link_attributes=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” color=”blue” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”3d” bevel_color=”” border_width=”” size=”medium” stretch=”default” shape=”” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]Click here download our FREE injury information booklet[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”20″ padding_right=”” padding_bottom=”0″ padding_left=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_text]

To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online or download our free information booklet. You can also email any questions to info@compassphysio.ie

Paddy Mulligan MISCP
Chartered Physiotherapist
Compass Physio

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Call Us: 046 954 9456
Privacy & Cookies Policy BOOK NOW