Bupa Greater Winter Run And Common Running Injuries

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This weekend there will be thousands taking to the streets of Edinburgh for the first major Bupa run of the year with the Great Winter Run at Holyrood Park. The day will see youngsters take on a 2.5K course before the adults take on the 5K course around the city's park. The annual event takes in the scenery of the park of the Scottish capital, starting and finishing at the great Holyrood Palace under the gaze of the observatory.

Whilst the event is only 5K it is still a challenge for many who have spent months training and preparing for the occasion, no doubt made more difficult by the Christmas break and temptation of extra turkey and chocolate. It is important to train for any distance to make sure your body is ready for the challenge ahead and help to minimise the risk of running injuries from overuse or fatigue.

The Training Programme

Before you start hitting the road you need to set yourself a training programme, giving yourself incremental goals to achieve as you work your way up to hitting 5K, or whatever distance you are planning to run. On your first run you should take it easy and run a manageable distance which doesn't leave you in pain the following day, as this will simply discourage you from further training and perhaps even delay your next scheduled run.

You should always vary running styles, from distance to interval training, where you run for a minute and then walk for a minute and repeat the process. The objective of interval training is condition your body for speed and build strength in your muscles.

It is important to warm up before going out for a run to relax your muscles and get them ready for action. Cooling down after your run minimises the risk of lactic acid build up which can cause cramp and result in running injuries including sprains or strains.

Sprained Ankle

A sprained ankle is one of the most common running injuries sustained, typically as a result of overuse. If you are tired then your stability can be affected, increasing the risk of slipping or rolling your ankle when running leading to a sprained ankle or in some cases something even worse.

The injury itself is caused where damage to the ligaments are sustained which can cause pain and inflammation to the area and make weight bearing activities difficult. The condition itself is very much self-limiting however and you should expect to recover within a few days following rest, with ice being a great way to help manage any inflammation encountered.

In more serious cases damage to the ligaments of the ankle can require surgery where they have ruptured or torn. If you are concerned about your injury you should speak with a clinician for a professional diagnosis.

Runners Knee

As the name suggests runners knee is typically associated with those who run, as a result of overuse of the knee. This is why a comprehensive training programme is required to ensure that you know your limits and don't attempt to push yourself too much, otherwise running injuries such as runners knee may cause problems.

Symptoms of the condition include a grating sensation of the knee which can be very uncomfortable and be painful in some instances. Typically, sufferers report the area of discomfort being below the knee or to one side though ice can be used to help manage any inflammation and reduce pain. The condition is again self-limiting and it is advisable to either rest or change activity as swimming is a great way of exercising without the weight bearing element.

Final Words

As runners embark on this challenge it is important that they have fun more than anything else and enjoy the event for what it is, a great way of getting fresh air and raising money for some great causes.

Your training is essential is being able to cross the finish line but take your time and know your limits and sometimes pushing yourself too far can result in running injuries which is not the ideal outcome. If you do feel like you have an injury then stop and rest for a bit as carrying on can make the problem worse and increase your recovery time.

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