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Running Injury Prevention & Training Program

Marathon – Running Injuries

Running Injuries

If you are training for a marathon this year then this information may well keep you training, and not sitting at home frustrated. Aim to avoid running injuries and arrive at the start line ready to perform. Firstly watch the video of the female running. What do you notice about the movement patterns? If you have mentioned the following, then give yourself a pat on the back;

*Pelvis drops on non-weight bearing leg

*Feet are landing in a line

*The knees are almost stuck together

Now for the big question. Do you have any of these movement patterns present when you run? If you are not sure then grab your phone, a friend and video your running technique. One of the most common issues we see in runners is poor glut strength, in fact let’s be specific, poor posterior gluteus medius. A deep muscle at the back of your hip to control leg and pelvis rotation. Why? A combination of long hours sitting, crossing legs, habitual postures & more. The key question is do you train this muscle as part of your running programme. If not you should, however more of that in a moment.

The potential consequences of not training this area as part of your strengthening programme for your marathon is running injuries that could be avoided. Think of the rotation and side bending her back is doing with each step, the extra stress on the knee as her rotation through the leg occurs, the load on the ITB (we have all heard of this one as runners knee) that will lead to tension issues through the lateral leg.

Remember this is important to you as you are about to undertake a six month running training programme. That is six months of potential overloading of tissues that may at some point decide that enough is enough, and prevent you from achieving your goals for running the London marathon, or any marathon in the coming year. Frustrating as this is, with good assessment and anaylsis of your movement and running this can all be avoided.

Now the stabilising muscles, these are the ones that control our posture and rotational movement patterns, work at two levels. Low threshold for the control and then high threshold for the load and speed control elements. Remembering that you are an individual in terms of your movement, your patterning and your loading points during running. As such I have given you one basic level, low threshold, exercise below to begin control retraining for this type of issue, recognised as uncontrolled hip medial rotation, however you should source a full assessment to find out your specific requirements for full retraining.

Enjoy your marathon training and get to the race line feeling confident.

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