In the last weeks we have seen a massive influx of patients with running related aches and pains, due to the increase in their training in preparation for the London Marathon. As a result we have come up with some top tips to help reduce the chance of picking up any injuries in the penultimate month of training.

5 factors that lead to running injuries:

  1. Sudden change in frequency or intensity of training
  2. Insufficient rest
  3. Poor nutrition  
  4. Worn foot wear
  5. Change in technique

5 tips for the last month of training:

  1. Plan out your training -  hopefully you'll have been following a training plan already - in the last month make sure you reach your target training distance sooner rather than later; and plan in some adequate time to slow things down in order to recover and fuel in the final stages before race day. 
  2. Ensure you take adequate rest days and facilitate the best recovery through sleep and nutrition.
  3. Ensure you get any aches and pains assessed by a professional early to ensure they do not develop in to injuries -  If you have a consistent niggle that doesn’t seem to want to go away but isn’t stopping you run, nip it in the bud! 
  4. Dynamic warm up pre run and active cool down post run.
  5. Ensure foot wear is still providing adequate support - Update regularly (every 600-700miles) and get fitted at a specialist running store.

At White Hart Clinic we offer an assessment, diagnosis and a personalised treatment and rehab programme to help best manage your symptoms. Should you have any further questions or support please contact us at, or call us on 020 8876 9897

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