6 steps to injury free training

• Posted onliz
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• onJanuary 9, 2017
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1.  Build up slowly

We all want to see results quickly but it really does pay to build up your training slowly. This applies to all disciplines and it applies to intensity as well as volume

• New triathletes may benefit for 3-6 months of aerobic conditioning and functional strength training before they start to put on the burners!
• You do have to challenge yourself to develop of course but add reasonable increments of time and then assess how you feel after the session. As guidelines, for a swim session a reasonable increase in volume is 5-10 mins, for a bike ride you could increase by 15 – 30 mins and for a run 5-10 mins

2.  Be strong and flexible

Being strong and flexible has a major role in preventing injury particularly when running. The forces that are generated when we run are significant and any weak areas or muscle imbalances can quickly lead to problems. Core, hip stability and glute strength and activation are particularly important.

• Develop your functional strength by performing complex movement exercises that relate to the sport that you are doing i.e, single leg squats – this gives you more bang for your buck that gym based machine exercises
• Include simple body weight core exercises like planks
• Many studies have shown a link between weak glutes and common running injuries like achilles problems, shinsplints  and iliotibial-band syndrome. Include glute strengthening exercises into your strength routine. Try this: Sideways Crab Walks
• Improve your flexibility with yoga exercises

3.  Your equipment should be fit for purpose

• Ensure that your running shoes are in good condition and are the right shoes for you. Many running shops now offer simple gait analysis to help you find a shoe that offers you the support that you need
• Your bike needs to fit you properly. Being in a poor position for long periods of time is a sure fire way of causing lower back pain or knee problems. It is well worth having a professional bike fit.   Contact duncan@thetrilife.com if you are local to Kent and mike@thetrilife.com if you are in the South West

4.  Focus on good technique

In all disciplines poor technique can lead to injury. For example, poor hand entry in the pool can lead to shoulder problems and landing on your heels when you run can result in knee and lower back pain

• Have your swim stroke analysed by an experienced swim or triathlon coach before you increase your training further. Click here for more information on thetrilife.com Swim Stroke Analysis clinics
• You can do the same for your run. This is time well spent! Thetrilife.com coach and physiotherapist Mike Redshaw is now offering Run FIT sessions. In these sessions Mike will review your run technique and prescribe drills and strengthening exercises to allow you to run more efficiently and reduce the risk of injury. Email mike@thetrilife.com for more information

5.  Warming up and cooling down

Not many of us pay sufficient attention to warming up and cooling down and yet it plays a very important role in allowing us to really get the maximum benefit from our sessions as well as helping us avoid injury.

• Include dynamic stretching in all of your warm up routines
• Don’t just dive in! Dynamic stretching in your swim warm up routine should include rotating your shoulders backwards and forwards and swinging your arms
• At the end of a hard workout allow your heart rate to reduce gradually over 5-10 mins by walking, easy swimming or easy spinning on the bike. Use gentle stretching in your post workout cool down routines

6.  Sleep, recovery and listening to your body

• Most age group athletes benefit from a recovery day – a complete day off
• When we sleep our body produces hormones that assist the healing process and allows for our training adaptations to occur.  Aim for 7-8 hours a night!
• Always listen to your body.  Pain means that you are injured! Any small amounts of pain (or niggles) mean that an injury could be developing and you need to get professional advice straight away. Never continue swimming, cycling or running with pain – you are only damaging your body further