How Foundational Health can Reduce Risk of Injury

For many runners, their greatest fear is a debilitating injury. And unfortunately, running injuries are extremely common!

Many runners think about the right shoe or running gate as the main reason for injury. While those are important factors, foundational health including sleep, recovery, nutrition, stress, and physical health all play a major role. Let’s discuss those five factors and how runners should consider them.

Sleep

Did you know that athletes who sleep on average less than 8 hours per night have a 1.7 times greater risk of being injured than athletes who obtain more than 8 hours of sleep per night.

A lack of sleep contributes to a decrease in athletic performance, decreased recovery, increased risk of illness, and even difficulty maintaining a healthy body weight. It’s not just about feeling tired; it’s a real risk to your running!

If you struggle to fall asleep or stay asleep, try these tips:

  • Stop screen use one hour before bed time

  • Before bed, write down anything on your mind (concerns, to-dos, etc.) to decrease the mental burden

  • Limit bright lights in the evening

  • Take a hot bath before bed

  • Make your bedroom a calm, resting place without clutter, work , or electronics

Rest Days

Rest days are crucial for runners, and the ideal cadence depends on the athlete. Many runners would benefit from one “absolute” rest day per week, meaning you do not do any physical activity and have a more sedentary day.

Active recovery days, where you may participate in a low intensity cross training activity like swimming, yoga, or hiking, may also work for you.

Remember the purpose of rest days is to aid recovery from the running and rebuild what was depleted. Don’t overexert yourself!

Nutrition and Hydration

Every athlete is different, and so are their nutrition needs. But everyone requires a proper balance of nutrient intake and water consumption.

A nutritionist or dietitian can help build a plan personalized to you, but these are some overall evidence-based tips:

  • Prioritize whole foods and limit processed foods.

  • Don’t cut carbs! Aim for 2.5-4.5 grams of carbohydrates per pound of body weight daily

  • Keep up the protein to encourage accelerated muscle growth. Runners should consume consume between 0.5 to 0.9 grams of protein per pound of body weight each day.

  • Fats should also not be avoided or excluded. Restricting fats has actually been linked to increased injuries in female athletes. 20-35% of daily caloric intake should be comprised of healthy fats such as olive oil, fish, avocados, seeds, and nuts.

  • Remember to drink water! Pay attention to your own body, but the standard eight 8-ounce glasses per day is a good rule.

Mental & Emotional Health

Mental health is unfortunately often prioritized compared to physical health in athletes, but it is jus as important!

If stress levels are high for too long, it can negatively impact physical performance and resistance to injury. Be aware of signs of anxiety, depression, and other emotional stressors in yourself, and take the necessary steps to manage them.

Meditation can be a powerful tool for runners to reduce stress and improve mindfulness.

Physical Health

Runners tend to think they just need to run more to get better at running. But actually, incorporating a strength training routine is the best thing you can do for your performance. Lack of adequate strength is a modifiable intrinsic risk factor that can increase the likelihood of a running injury.

There are a variety of exercises that are particularly helpful for runners, including:

  • Glute exercises, such as bridges, clamshells, and squats

  • Core and pelvic stabilizers, such as planks and bird dogs

  • Single-leg standing exercises, such as lunges and single-leg deadlifts

Health for Runners

By focusing on total body health, runners can reduce their risk of injury and improve their form. If you have more questions about keeping yourself injury-free, contact our office today.

Charlotte Spangler