Suffering from Running Injuries Ahead of the Great South Run

The first Great South Run took place in 1990 in Southampton, before moving to Portsmouth the following year. The route takes runners past some iconic sites including the harbour where some of the Royal Navy’s finest ships reside. The 5K event was only added in 2011 to the weekend event.

A number of high profile athletes have taken part in the event, which has helped to raise more than £30 million for good causes over the years. The last British man to win the race was none other than Mo Farah in 2009, whilst in the women’s event Jo Pavey took the title last year.

Preparing for an event

Training and preparation are essential before undertaking any running event, whether it is the 5K or 10 mile event. Unfortunately, running injuries are something all participants will have to contend with at some stage in their careers whether in training, during a race or afterwards.

Before you make your way to the start line of the race you need to ensure that you are prepared mentally and physically for what is ahead. If the first time you run is the actual event then not only will it be extremely difficult to complete but the risk of running injuries is increased through your lack of preparation.

At the beginning you should create a running diary, giving yourself goals to achieve in the build-up to the run. This is designed to help you enhance your stamina so that you are able to run faster and for longer each week. The training plan should be gradual to ensure that your body can adjust to the change in distances and timings to make you stronger and fitter.

Regardless of whether you are running 5K or even a marathon, the process is the same in starting with small numbers and working your way up until you are able to run the required distance. Marathons are slightly different however in that training plans typically target the 20 mile barrier before an event. Training should be split between distance training, speed and interval training, the latter being when you sprint at certain time frames within a run to really challenge your body.

Training ultimately prepares your body for the run and gives you the best possible chance of completing it within your target time. The more training you do, the better you will perform. Training can also help to prevent running injuries, by toning your muscles and conditioning your body however sometimes injury is unavoidable and there are some more common that others for runners.

Runners Knee

One of the more common running injuries encountered is that of runners knee. Knee pain is common among participants of any sports including running and football where twisting the knee joint during movement is required. The main source of pain or swelling of the joint is damage to the cartilage or ligaments.

Runners knee occurs as a result of overuse, typically when you push yourself too far during training. Patients report a soreness or discomfort beneath the knee cap or to one side which can also cause inflammation. Any inflammation of the knee joint can be very painful and seriously restrict movement, from being able to walk to the shops to competing in a 5K event. Some patients often report a grating sensation within the joint itself.

As discussed, training is essential in the build-up to your running event but you should know your limits and not push yourself too far, as this can increase the risk of running injuries such as runners knee. If you believe you are suffering from runners knee symptoms then you should stop straight away and rest, as carrying on can cause more damage and prolong your recovery time.

Ankle Injuries

Running places an enormous amount pressure on the lower joints in the ankle and knee, especially for those running on tarmac. If you think that when you run your entire body weight is landing on your ankle and knee joints, therefore in time there can be a weakness leading to running injuries.

Ankle injuries can range in their severity from a simple strain to ligament tears to a broken ankle. The vast majority of ankle injuries are self-limiting in that they will get better in time with rest while the joint repairs itself.

A sprained ankle happens when there is mild damage to the ligaments, typically when they have been stretched unnaturally whether slipping on the road or falling from the pavement or landing awkwardly from a jump.

More serious injuries can involve longer periods of recovery and even surgery. For mild sprains you can use ice to help manage any inflammation and within a few days you should be back on your feet and ready to start your training once again, just take it easy. You may also consider using an ankle support in the immediate aftermath of an injury in order to help manage any inflammation and offer additional support to minimise the risk of further injury.

Final words on running injuries

Running injuries can happen to professionals and amateurs and sometimes are unavoidable, but what is important is how to manage the condition and overcome it. With the Great South Run just round the corner there will be some runners who are working hard to make sure they can stand at the starting line, with others having overcome many hurdles during training from ankle injuries to runnersd knee.

Whilst an injury can be very frustrating and demoralising you have to remember that you can do something about it to speed up recovery, whether it is resting, gentle exercise, physiotherapy or the use of a sports brace. You should always remain positive and be clear on what you want to achieve.