Suffering,from,Running,Injurie sports Suffering from Running Injuries Ahead of the Great South Run

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The first Great South Run tookplace in 1990 in Southampton, before moving to Portsmouth the following year. Theroute takes runners past some iconic sites including the harbour where some ofthe Royal Navy’s finest ships reside. The 5K event was only added in 2011 tothe weekend event.A number ofhigh profile athletes have taken part in the event, which has helped to raisemore than £30 million for good causes over the years. The last British man to winthe race was none other than Mo Farah in 2009, whilst in the women’s event JoPavey took the title last year.Preparing for an eventTraining andpreparation are essential before undertaking any running event, whether it isthe 5K or 10 mile event. Unfortunately, running injuries are something allparticipants will have to contend with at some stage in their careers whetherin training, during a race or afterwards.Before youmake your way to the start line of the race you need to ensure that you areprepared mentally and physically for what is ahead. If the first time you runis the actual event then not only will it be extremely difficult to completebut the risk of running injuries is increased through your lack of preparation.At thebeginning you should create a running diary, giving yourself goals to achieve in the build-up to the run. This isdesigned to help you enhance your stamina so that you are able to run fasterand for longer each week. The training plan should be gradual to ensure thatyour body can adjust to the change in distances and timings to make you strongerand fitter.Regardless ofwhether you are running 5K or even a marathon, the process is the same instarting with small numbers and working your way up until you are able to runthe required distance. Marathons are slightly different however in thattraining plans typically target the 20 mile barrier before an event. Training shouldbe split between distance training, speed and interval training, the latterbeing when you sprint at certain time frames within a run to really challengeyour body.Training ultimatelyprepares your body for the run and gives you the best possible chance of completingit within your target time. The more training you do, the better you willperform. Training can also help to prevent running injuries, by toning yourmuscles and conditioning your body however sometimes injury is unavoidable andthere are some more common that others for runners.Runners KneeOne of the morecommon running injuries encountered is that of runners knee. Knee pain iscommon among participants of any sports including running and football wheretwisting the knee joint during movement is required. The main source of pain orswelling of the joint is damage to the cartilage or ligaments.Runners kneeoccurs as a result of overuse, typically when you push yourself too far duringtraining. Patients report a soreness or discomfort beneath the knee cap or toone side which can also cause inflammation. Any inflammation of the knee jointcan be very painful and seriously restrict movement, from being able to walk tothe shops to competing in a 5K event. Some patients often report a gratingsensation within the joint itself.As discussed,training is essential in the build-up to your running event but you should knowyour limits and not push yourself too far, as this can increase the risk ofrunning injuries such as runners knee. If you believe you are suffering fromrunners knee symptoms then you should stop straight away and rest, as carryingon can cause more damage and prolong your recovery time.Ankle InjuriesRunning placesan 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 yourentire body weight is landing on your ankle and knee joints, therefore in timethere can be a weakness leading to running injuries.Ankle injuriescan range in their severity from a simple strain to ligament tears to a brokenankle. The vast majority of ankle injuries are self-limiting in that they willget better in time with rest while the joint repairs itself.A sprainedankle happens when there is mild damage to the ligaments, typically when theyhave been stretched unnaturally whether slipping on the road or falling fromthe pavement or landing awkwardly from a jump.More seriousinjuries can involve longer periods of recovery and even surgery. For mildsprains you can use ice to help manage any inflammation and within a few daysyou should be back on your feet and ready to start your training once again, justtake it easy. You may also consider using an ankle support in the immediateaftermath of an injury in order to help manage any inflammation and offeradditional support to minimise the risk of further injury.Final words on running injuriesRunning injuriescan happen to professionals and amateurs and sometimes are unavoidable, butwhat is important is how to manage the condition and overcome it. With theGreat South Run just round the corner there will be some runners who areworking hard to make sure they can stand at the starting line, with othershaving overcome many hurdles during training from ankle injuries to runnersd knee.Whilst aninjury can be very frustrating and demoralising you have to remember that youcan do something about it to speed up recovery, whether it is resting, gentleexercise, physiotherapy or the use of a sports brace. You should always remain positiveand be clear on what you want to achieve.