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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


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