I treat lots of runners in my Colchester osteopathy and running clinic. They range from people of all ages and abilities. I really like the challenge of each runner with the pressure of getting someone ready for an event combined with their unique biomechanics and training methods.

Over time I have seen patterns in new runners. I see the same mistakes being made repeatedly causing injury, pain, and time away from running. Here’s my top four mistakes that new runners are making.

1. TOO MUCH TOO SOON

New and experienced runners are guilty of this. You get the runners high, the more you run the better you feel. It can be intoxicating. But I will let you into a secret. 99% of running injuries I see in my clinic are from doing too much too soon. I performed an audit for 2021 and I saw one runner who was injured because of an accident and that was twisting their ankle in a pothole. Every other runner was direct result of a training error.

Whether you’re trying to increase your long run and weekly mileage, interval training or hill sprints - introduce them gradually. Yes, you might be able to complete the session, but can your body recover and adapt from it? For instance, did you know it takes tendons three times longer to recover than muscles? While there is nothing like looking back on a good training week and counting the miles make sure you plan recovery. Take time to assess your body and note how it feels. A niggle might be the start of something not having enough time to adapt.

Employ the 10% rule. If your goal is to increase your long run or your weekly mileage try not to exceed more than 10% of the previous week’s volume.

2. RUNNING THROUGH THE PAIN

While a little pain is good for us and strengthens us physically and mentally, it’s important to differentiate between a “working” pain and a “hurting” pain. The working pain might be your thighs burning while running up a long hill. We kind of expect this pain if we want to get better at running. A hurting pain might be a joint or tissue that gets sore the more you run and inevitably worse when you stop running especially 24hours afterwards.

3. NOT WEARING RUNNING SHOES

Running is a repetitive and high impact activity. If you’re new to running then your bones, joints, muscles, tendons, and other connective tissue will not be used to these high levels of impact and force. You need to get the right tools for the job. They will help cushion your feet and joints from the impact. Good quality running shoes help reduce your risk of pain and injury - meaning you’ll have a longer running career.

Get a pair of running shoes. They don’t have to be the most expensive pair on the shelf, and you probably don’t need a gait analysis for now. I advise using www.sportsshoes.com as they have shoes for anyone’s budget.

https://www.sportsshoes.com/running/

4. NOT TAKING REST DAYS

Running will absolutely improve your cardiovascular health, improve endurance, tone you up, help manage your weight and do wonders for your mental health. But let’s make one point clear. You’re not getting fitter during your run. All that’s happening is you’re stimulating your body and overloading your tissues whether that be the heart and lungs or muscles and tendons. Your body gets fitter after the run if you have enough rest. New runners should probably not run-on consecutive days to avoid overtraining and breaking down tissue. Think about creating the best environment for your body to recover. Good hydration, a healthy diet with plenty of fruit and vegetables and lean protein and prioritise sleep.

I hope you found these tips useful. Feel free to leave a comment if you have any tips to add.

I love treating runners. They are without a doubt my favourite patients. Probably because I’m an ex-runner myself. I say ex-runner, as I’ve had two knee replacements and dare not run anymore. I know the joy of getting out the front door and onto the road and what it can do to your mental health. I’m also more than aware of how dispiriting it is not being able to run due to pain and injury. I am passionate about running, running training, and running injuries and I make it my business to stay up to date. 

So, what is my philosophy of treating runners and how can osteopathy help? 

One of the key concepts of osteopathy is to treat every patient as an individual. I don’t care whether you’re a seasoned club runner or you’re two sessions in on the Couch25K plan. To me you’re a runner and you’re an athlete so you deserve to be treated like one with the best care in the area. I know you are at your happiest when you can run so I will do everything I can to keep you running. 

On the initial session I will take a full medical history and ask plenty of questions about your training (or lack of!). This might include, how long you’ve been running for? What are you last six weeks of training? How quickly have you increased your mileage? I will ask questions about your injury like, does your injury swell? Is it worse in the morning? Is it worse at the start or end of a run? Have you had it before? 

I will assess you biomechanically looking at posture, gait, joint range of motion and muscle balance. This will include single limb strength, quadricep to hamstring strength ratio. I will assess your joint mobility. This might include the flexion and extension of your big toe. How much dorsiflexion you have and explain to you how this relates to the Windlass mechanism and your running gait. I will try to explain things, so you understand and educate you as much as possible.

Once I’ve given you a diagnosis, we will BOTH agree on a treatment plan. Not only will this include treatment on the couch but a full progressive rehabilitation plan including strength training. We may have to talk about modifying your running frequency and intensity. 

On the couch you might be offered massage and osteopathic techniques such as mobilisation, manipulation, and neuromuscular stretching as well as dry needling and acupuncture. If you have a tricky tendon or plantar fasciitis there is access to shockwave therapy. 

Proper rehabilitation is key. We may need to implement simple exercises you can do for five minutes per day. If it’s more complex, then you might have to follow a progressive strength training plan. This is where follow up sessions come in. We’ll need to measure your progress whether it be increased strength, power endurance or increased range of motion in a joint. I will use this information to optimize and progress your current plan. 

My primary goal is to get you back on your feet and running as soon as possible. 

My secondary goal is to make you stronger, so you don’t have to come back for the same injury.

Once your injury free I have links with running coaches and clubs in the Colchester area. This can help increase your fun and commitment to running. You never know you might get a new PB!

If you consider yourself a runner and you’re experiencing pain, then it’s important to get your advice from a healthcare professional. I see so many runners of all abilities who have been in pain for months or made an injury worse as they’ve been listening to Barry the bricklayer give his “expert” advice on what worked for him when he self-diagnosed his own shin splints. Every onset of running injury is different just like we all have our own running style and DNA. Therefore, it’s important for a full assessment to be performed so we can get to the root of the problem and address it quickly. 

GET IN TOUCH

If you want to work with a friendly and knowledgeable local osteopath, then please get in touch to book and appointment. 

Call: 07900363938 or email info@shauntyler.com

All the competitiors and staff after a hard day of competition.

Yesterday I was a guest instructor for a charity bootcamp on Abbey Fields. It was organised by Gabriel Beckett the owner of Colchester Bootcamp. We helped raise £740.00 for the Samaritans.

As you can see by the photos there was a massive turnout. It was fantastic to see bootcampers of all ages working so hard and having fun.

It was run as a round robin. Three groups of thirty people, moving through three 40minutes fitness sessions with a five minute change over in-between. I taught the boxing session so it was great to take off my osteopath hat and put on my old bootcamp one. The atmosphere was infectious from the intensity, comoraderie and smiles.

I’d really recommend Colchester Bootcamp to anyone who’s looking to get fit and have some fun along the way. They are a great bunch of people and it’s a very friendly and caring community. The lead instructor Gabriel Beckett really cares about his members and offers lots of support and encouragement.

Keep an eye on this blog for the next charity bootcamp.