The Irish Society of Chartered Physiotherapists has been a proud supporter of the Vhi Women’s Mini Marathon for a number of years.
Chartered Physiotherapists are qualified to assess and treat muscle, joint and sports injuries, but also play a key role in the treatment of a wide range of conditions including back and neck pain, neurological, respiratory problems and women’s health and continence.
Chartered Physiotherapy enables you to reach your maximum potential physically, whether you are young or old and can help you complete the Vhi Women’s Mini Marathon successfully and safely.
Tips from a Chartered Physio to minimise injury risk
- As you increase your mileage, muscular aches and ‘niggles’ may occur. It is important to gradually build up your distance rather than trying to progress too quickly.
- Never increase your mileage by more than 10% in a week and never increase both speed and distance in the same week.
- If the increasing mileage proves too tough, take an easy day or rest, this will allow your body to refuel and recover.
- Vary your running surface and direction of your runs.
- You don’t have to run all the time; include cross-training into your programme with cycling, rowing and swimming.
- Include resistance and core training into your programme, this will aid in preventing low-back, hip and leg/foot injuries. If you haven’t engaged in these types of exercises before or are unsure, consult your Chartered Physiotherapist.
- As your fitness improves it will feel more natural to train more often, and enhance your chances of enjoying the mini marathon experience.
- Replace running shoes regularly; look under the soles for wear and the mid-sole for over-compression. It’s better to vary between two pairs during your preparation.
- Increased back/leg aches and pains may be a sign that your running shoes need to be changed.
- Orthotics (permanent insoles) are often used by runners to help prevent common running injuries. Check with your local Chartered Physiotherapist for a biomechanical assessment to ascertain if you require such insoles in your running shoes.
- Warm up adequately with easy running to prepare your joints and muscles for your race pace, include stride outs, high knee lifts, heel kicks and trunk twisting.
- Perform static sustained stretches after running to minimise muscle soreness and joint stiffness. This helps to prepare your body for your next running session.
- Keep a training diary. This is a useful way of monitoring last year's form and your training prior to an injury. Use the information to prevent the same pitfalls and to plan your next running programme.
- Never run if you feel unwell. Do not attempt to catch-up on lost mileage after illness/injury. This can cause further injury and result in a longer period off running. Better 3 to 4 days of rest than 3 to 4 weeks of frustration!
If you have any questions you would like answered before the Vhi Women’s Mini Marathon you can talk to a Chartered Physiotherapist at the regional number collection venues or at the Women’s World Show in the RDS. Alternatively you can find out about Physiotherapy and find a Chartered Physiotherapist in your area by visiting www.iscp.ie or www.findaphysio.ie