1. Avoiding injury & burnout
Training is like a jigsaw puzzle.
Find the pieces YOU need…

2. Training = Stress Too much stress = breakdown
Too little stress = no progress

3. Factors affecting injury
Fitness background
Current lifestyle/Sleep
Body weight & gender
Biomechanical imbalances/muscle weaknesses
Training volume, intensity and overload
Hydration & nutrition
Lack of warm up
Running technique
Footwear

4. Running Technique
Barefoot? Forefoot? heel strike? Chi? Pose? Running School, Minimalist shoes? – it rages on..
However….
There is no ONE running style
Your biomechanics will dictate your running form.
Conscious change = injury risk
S&C + training allows your form to develop

5. Perfect Running Technique?

6. Common Running Niggles
Achilles tendonopathy/Calf strains
‘Runners Knee’
ITB
Piriformis Syndrome
Plantar Fasciitis
Shin/Tibia ‘pain’

7. Reduce risk of injury Manage Training load Biomechanics
S&C and Foam Rolling
Fuel & Hydration
Treatment/Massage

8. Top Tips for recovery Resting HR - 5-10 BPM increase = CAUTION
Recovery nutrition. Cortisol rises = lower immunity
Supplements – Bee Prepared, CoEnzyme Q10, Cherry Active, Beetroot Juice, VitD, Magnesium Spray, B12, probiotics
Sleep – get LOTS. Stress – avoid it
Avoid ill people, wash hands lots
Sports massage/Foam Rolling
LISTEN TO YOUR BODY

10. Exercises Foam Rolling – Quads and Calves Ball in bum and QL
Space Invader Walks
Band Squats and Hip Bridge + leg
Side Planks with lift

11. taping