Five practical ways to avoid running injuries in December and January (and any time of year!)
It’s the 23rd December and we are officially in “silly season”. For many runners this time of year means parties, extra eating and drinking, a few late nights and a bit of a break from the usual routine.
There’s very few races on the calendar so December is a great month to decrease the running volume and spend some time with friends and family. Dec/Jan is traditionally associated with relaxing summer holidays, family time, fun and a little over indulgence but it can also be quite a stressful time of year too. Family and work commitments, financial obligations, travel and time constraints can all add up to make December/January a bit hectic.
As a running coach, I often see the impact this extra stress has on my athletes. Primarily this manifests with the number of running injuries increasing significantly every December and January.
It’s a trend I’ve seen develop over the years which led me to think about a few ways to avoid injury. So here’s my top five tips for avoiding injury during this holiday period (and any time of year!)
- How old are your shoes??
I know, you don’t want to replace them. I totally understand. You’ve been on so many adventures together all around Australia and abroad! They’re not shoes, they’re your BEST FRIENDS!!
If the thought of putting your old faithful shoes in the garbage makes you feel like losing a family pet then it’s probably time to buy some new ones. The general rule is 500/600kms before you replace them. For the most committed runners out there this is every 5/6 weeks! For everyone else 3/4 months and then it’s time to say goodbye. Give them a good send off.
2) “That’s high quality H2O!”
Extra alcohol and a few extra treats doesn’t just translate into a bit of extra padding round the middle, it’s also a recipe for dehydration, especially for athletes engaged in regular exercise.
As we all know, dehydration can drastically effect performance and potentially increases the risk of injuries.
There’s a few ways to mitigate this risk and decrease the effect hydration has on your body.
Obviously, try to rehydrate before and after your runs, especially after a big night out. Rehydrate when you get home after drinking and also the morning after.
The most effective way to rehydrate properly is with a product like Tailwind which replaces electrolytes. Drinking water is fantastic but electrolytes will help more of this water get into your cells. You can also use Berocca or increase your intake of Himalayan Rock Salt which will also help with hydration levels when you drink water.
3) Don’t overdo it. Listen to your body.
It’s holiday time. Your body and brain are likely tired from a successful year of running. Did you achieve some Personal Bests this year? Tick off some big goals? Take stock, relax and enjoy some time off from those hard hill sprints and intense speed sessions. Your body deserves (and needs) a little extra rest so take it!
Focus on some easy maintenance runs that won’t put you at risk of starting the year injured. Being injured in January is not fun. Listen to your body and take it easy 🙂
4) Don’t play catchup on missed sessions
Did you miss a session? It’s likely you’ll miss a couple here and there in December. Don’t worry, this time of year is crazy for even the most organised among us. Do your best to stick to your Training Peaks (or training program) and don’t play catchup on missed runs. You’re probably expending plenty of energy just keeping up with the holiday schedule so think of your non-running activities as great cross training!
This doesn’t mean take your foot off the gas completely but the odd day off from running here and there is totally fine. Chillax man!
5) Sleeep!
It’s a very simple equation.
Lack of sleep/rest = higher risk of injury
If you have a late night then lower the intensity of your session the next day. A tired body and brain cannot perform at 100% so take it easy.
With all the tips above, the main theme is to take it easy at this time of year and listen to your body. Maintain consistency and avoid starting the year with any niggles.
If you do get any issues speak to your Coach and/or Physio so they can get on top of it ASAP.
Happy holidays y’all and happy running in 2019!!
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