first_imgBY EMMET RUSHE: The running season is officially upon us.As the days get longer and the weather gets (a bit) better, you will see countless runners, walkers and joggers out on the roads, putting the miles in.You will pass solo runners, groups of joggers and people out walking for health and some weight loss. There are numerous “Couch to 5K” groups that are a great way for beginners to get active and take up a bit of running.In an article during the week, top physiotherapist Gerard Hartmann warned that;“Running on hard surfaces is brutal on the body: it leads to multiple injuries such as shin splints, patella tendonitis, stress fractures, lower back damage and disc problems.” He advised people to do;“80% of your running on grass. I can’t overestimate the damage on your body that running on hard surfaces causes.” This is not to say that he doesn’t want people out running. He simply believes that people take on too much too quickly and that their bodies are not able for the amount of impact that they are subjected to.With each foot strike you are putting 3 times your body weight through your joints, which is 30stone for a 10 stone person.If you are running downhill this increases to 7 times your bodyweight.For someone who is not an experienced runner this is a huge amount of impact, especially if they have been inactive up until taking up jogging or running.I actually covered a similar topic in an article from last year called; ‘Weight loss, to run or not to run’ The link is below if you would like to have a read.https://www.donegaldaily.com/2014/03/03/emmet-rushes-fitness-column-weight-loss-to-run-or-not-to-run/Hartmann also said many runners are making the error of not conditioning their bodies to be fit for running.Running is free, convenient and it needs no equipment, so it’s hugely popular. “It is exhilarating to be out running in the open air, and some people get ‘runner’s high’, which is a sense of euphoria after bouts of long running.“There is a great cardiovascular benefit, and runners are aerobically fit, but overdoing it is extremely bad for your body.”Hartmann’s emphasises that people have to condition their bodies to be fit for running.The old adage that ‘If you want to be a better runner, you have to run more’ is outdated and the importance of core strength, flexibility and total body strength is of huge importance to, not only recreational runners, but to runners of all levels.“They might run for hours but ask them to do a simple plank exercise, and they fall flat on their faces. Building up core strength is crucial.”“I advise maybe 40 minutes of jogging a week, two hours of strength and conditioning circuit training and a yoga class or at least 15 minutes of stretching every week.”“When you combine this with someone who doesn’t do any flexibility training and doesn’t do any strength exercising, then you are looking at guaranteed injuries.” You might ask what experience Hartmann has that he can make such bold statements regarding jogging and running.As it turns out, he has huge experience; Hartmann has treated 61 Olympic medal winners and 47 world champions.He has worked with Sonia O’Sullivan and Paula Radcliffe, Australian 400-metre champion Cathy Freeman, Kenyan Khalid Kanouchi, as well as Colin Jackson and Linford Christie.So it is safe to say that he might know a thing or two about running injuries.Personally, I have worked with runners preparing for everything up to half marathons.I work on getting them stronger, more stable and improving their core strength and I have yet to see any downside to having this alongside a structured running training program. Clients have actually improved their run times.What is the take home message form this?Is the advice to stop jogging and running?No.The main advice is to walk before you run.Get yourself stronger, more flexible and give your joints a break by doing frequent runs on softer, grass based surfaces.Build yourself up to longer events like marathons and give yourself plenty of time to prepare for them.Most of all stay fit and stay healthy and always #TrainSmart.To keep up to date with fitness and nutrition tips, be sure to follow me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE: ARE YOU RUNNING YOUR WAY TO AN INJURY? was last modified: June 29th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusemmet rushfitness columnInjuryRunninglast_img

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