HOW TO MINIMISE RUNNING INJURIES

FACT! Up to 12x body weight goes through Achilles during running!

Recommendations to minimise the risk of injury.

Ensure you split your training routine

• 80% aerobic rated at 4/10 RPE (rated perceived exertion),

• 8% speed and

• 12% tempo/interval

There is increased chance of injury with increased training load. Try to keep increases in arbitrary units (AU) by less than 10%. AU = RPE x (minutes for each run) then add up for a total for the week. Use McMillan calculator to work out recommended progressions for your training goals.

STRENGTH GOALS

• 25 Reps of single leg heel raise, single leg bridge, single leg abduction, single leg rise test (sit to stand)

• 10RM 1.5x body weight for single leg press, hamstring curl and heel raises

MOBILITY

• Great toe extension 50 deg

• Ankle dorsi-flexion – 40deg knee straight, 45deg with knee bent.

• Find out how to increase dorsi-flexion here