August - September 2015

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STAYING SAFE
105 Aug-Sep15
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you need at least 12 weeks of complete
rest. But if it’s purely a muscle irritation,
it should recover well within four to six
weeks of conservative physiotherapy
treatment and strengthening.”
Suzy agrees that it’s necessary to
seek professional help to identify not
only the nature of the injury, but also the
cause; that will help you avoid injury in
the future, too. And to maintain fitness
while you’re resting your injury, she
recommends continuing low-impact
cross-training activities: on a bike, on a
cross-trainer machine or on the stairs.
“Keeping up your base fitness while
injuredmakes it easier to return to running
when you are able to,” she promises.
Avoiding injury
To avoid getting hurt or sick, Ben has
four useful pointers:
TRAINING: “Train following a plan that’s
suitable for your current ability and that
is progressive. Start at a lower volume
and at a lower intensity, and gradually
build these up across the weeks as your
fitness and conditioning improve.”
FOAM ROLLING: “Use a foam roller
daily to keep your muscles and fascia
loose and supple, increase blood flow,
improve range of motion and speed
recovery from training.”
NUTRITION: “Eat a nutrient-dense diet
rich in fruit and vegetables for essential
vitamins and minerals that help to keep
the immune system strong.”
SLEEP: “Aim for a minimum of eight to
nine hours a night.”
Apa r t f rom e c ho i ng Ben ’ s
recommendation for a gradual build-up
of volume and intensity, and minimising
impact through incorporating cross-
training, Suzy seriously recommends
doing some core stability work and
weight or strength training. “That’s
because a stronger corewill help improve
your running form and efficiency, while
stronger muscles are better able to
handle the impact of running.”
Simon stresses the importance of
building appropriate muscle strength
of the calves, glutes (buttocks) and
quadriceps (thighs). “This is easily tested
for,” he says, “and if you’re found lacking
in any area, you can ask to be shown
effective ways of strengthening it.”
A good running gait will also help
guard against injury, because it’s
associated with better shock absorption
through the calf muscles. Scheduling a
recovery day every three or four days is
a good idea, he says; instead of running,
hit the pool or get onto a stationary
bike. And taper before you race a 10K,
a half-marathon, a marathon or longer;
schedule a week or more of active rest.
Stay safe, stay injury-free, and see you
on the road!