Keep reading for some golden tips and incredible facts that will help you keep out of the danger zone!

I’m sure you have seen and read about the term “muscle overuse” before, however I prefer the term “training error” as this is the main reason contributing to why one structure of the body is being overloaded.

There are a range of elements which can contribute to training errors below I have listed the main ones you can implement from today: 

  • Core stability

If you have a strong core your ability to stabilize your lower extremity (ie. Legs and feet) increases, thus reducing your risk of injury in these areas.

  • Footwear

A recent international study (Malisoux et al. 2013) found that runners who used more than 1 pair of training shoes had a 39% lower risk of injury.  How many of you rotate your runners? I recommend purchasing at least 2 different pairs, even from the same brand, to vary the repetitive loading.

  • Training surfaces

Similar to footwear we are aiming to decrease repetitive loading of one structure/tendon. Another easy way to do this is to train on different surfaces, grass, bitumen road, sand, rubber, foam etc. This causes different muscle fibre recruitment and prevents overuse of one structure/tendon.

  • Training variety

A variation in the type of stress we apply to our bodies will also reduce your risk of injury. Runners who spend more time in others sports decrease their risk of overuse injuries, because they use different muscle groups.
If you’re looking to update or purchase another pair of runners I would suggest visiting the following stores to help keep you injury free!

  1. The Running Company

2/226 Pakington St, Geelong West

  1. The Happy Runner

1/15 Bell St, Torquay

  1. The Athletes Foot

Geelong Market Square

If you have any questions, or currently have injury which is affecting your ability to be more active please get in touch!

Malisoux et al. 2013 ‘Can parallel use of different running shoes decrease running-related injury risk?’ Scandinavian Journal of Medicine & Science in Sports. :10: 1-8

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