November 2019

Running injuries are a common topic. This issue often concerns amateurs who return to physical activity after quite a long period without exercise. Too much training load at the initial stage or the use of insufficiently diversified training may contribute to the damage to the locomotor system. Underestimating some of the symptoms of an injury may also be a significant problem. As a result, more serious pathology may develop, resulting in long-term treatment of the ailments. So let’s get acquainted with the most common injuries that affect runners.

WHEN A KNEE Hurts

In the case of sports such as running, there is often a risk of knee injury for runners. The injury called runner’s knee is a syndrome of pain in the side of the knee joint. It can appear in people who overuse their joints, most often as a result of training mistakes. The reason is sometimes too high volume and intensity of training, or too short recovery time. The injury manifests itself with pains in the iliotibial band area. In order to improve health, you should partially limit physical activity and use special physiotherapeutic techniques, such as taping, rolling, or manual therapy. The repair program should also include strengthening the muscles of the thighs, buttocks and calves, as well as reducing the tension of the broad fascia tensioner muscle. Knee injuries in runners can be dangerous and prevent them from practicing sports for a while. Therefore, you should carefully select training loads and pay attention to alarming symptoms.

Ailments related to the inflammation of the achilles tendon

Achilles tendinitis is an extremely problematic injury for runners. At first, the problem does not seem that big. Pain only appears at the initial stage of training or when fatigue occurs. Over time, however, there may be a situation in which the tendon stiffness will increase and the symptoms persist despite running out. As a result, the tendon may thicken, making it completely impossible to carry out the training session. The problem may arise as a result of improperly selected footwear, improper running technique or too strenuous training. It is then recommended to limit running and introduce activities that do not burden the tendons. A good solution in this case may be eccentric training, stretching a tense muscle, loosening the entire back strap, rolling and introducing elements of manual therapy.

Pain in the groin area

Pain in the groin area is also frequent injuries of runners. The injury is related to, among other things, damage or irritation of the labrum. During the run, the hip joint is bent multiple times, which may cause pain. The problem often results from the specificity of exercises performed during training. People who train running very often focus on stretching the muscles on the back of the body, forgetting about the hip flexors, which are the muscles in the front. Creating an imbalance between the front and rear parts of the body leads to overloads in the groin area.

A large number of injuries means that we must not ignore any pain symptoms that may appear in our movement apparatus. Appropriate progression of training loads also turns out to be important, especially when we return to physical activity after a break. In addition to running, it is also good to use various types of strengthening exercises that will help prevent injuries.

Personal training is one of the most effective forms of exercise. The care of a qualified instructor can accelerate the emergence of the expected results. Each training is tailored individually, depending on the condition of the person exercising and the goals he intends to achieve. Properly personalized training is, above all, more effective and gives more pleasure to the exercising person, thanks to which he gains motivation to continue working on his own body. During each training session, the instructor is at the client’s full disposal. He selects specific exercises in an adequate way and also controls that they are performed correctly.

PROPER PREPARATION BEFORE PERSONAL TRAINING

Personal training and how to prepare for it is a very important issue on the way to achieving health and a dream figure. First of all, you should define your goals, about which it is worth informing the instructor so that he can create an appropriate training program. A medical interview should also be carried out, thanks to which the trainer will obtain important information about possible ailments, injuries and other limitations. This is important in terms of exercises that could make a given medical condition worse. It is also worth analyzing your current lifestyle, types of activities and diet. A large amount of information will certainly help you to better match the right exercises. You can also take body measurements to help determine your baseline. It’s all about the circuits and a detailed body composition analysis.

HOW DOES THE TRAINING LOOK LIKE AND WHAT DOES WE GAIN FROM IT?

What personal training looks like depends largely on the trainer himself and the training goals that the client intends to achieve. Most often, however, there is a pattern that is repeatable in most elements. It is mainly about dividing the training session into the initial phase, which includes a warm-up that prepares the body for exercise and prevents injuries, the right part of the training, and the phase of calming down and calming down after exercise.

The most important element, however, is the presence of a trainer who constantly supports his mentee, shows the proper technique of exercising, corrects any mistakes, and inspires and motivates to make an effort.

What does personal training give? This training is definitely more effective and allows you to achieve your goals faster than training performed alone. The extensive knowledge and experience of instructors who are able to respond to the needs of their clients is definitely a factor supporting the training process. This is a great way to get health and a great figure.

A cyclist’s training largely involves covering the next kilometers on two wheels. However, it should not be limited only to spending time on the bike. It’s a good idea to introduce an element of strength training. An appropriate program of work with weights will allow you to generate more power, improve the overall fitness of the body, help prevent injuries and contribute to building a better figure. The cyclist’s training in the gym is therefore an important element that can be successfully implemented in your training plan. How to train to get the best results?

SLOWLY TO ITS TARGET

Training in a sport like cycling should be diverse. If it has not yet contained elements of strength training, the muscular system may need to be strengthened. Road cyclist training, which consists only of riding a bicycle, is a large dose of effort, but little movement. Most of the time, the body position is tilted forward, and while sitting on the saddle, we only move the leg muscles and the knee and hip joints in one axis. The main goal of a road cyclist’s training or an MTB cyclist’s training should be to align the muscle balance, improve body posture and muscle strength. So it seems like a good idea to go to the gym regularly. At the beginning, two training sessions a week are enough. It is also an excellent training alternative in the winter season, when the weather is not conducive to covering many kilometers.

BASICS OF CYCLING TRAINING AT THE GYM

A cyclist’s training in the gym should be varied and progressive. At the beginning of the road, it is all about the correct technique of the exercises and gradual increase in the number of repetitions, not the weight with which we train. A cyclist’s training in the gym must be varied and involve all major muscle groups. It is important to perform complex, multi-joint exercises. It’s best to exercise in the gym on days free from cycling training. The goal is to strengthen not only the legs, but also the entire body. The whole process should take place without unnecessarily building up muscle mass, which in the case of cycling could interfere with the achievement of results.

EXERCISES THAT MAY BE USEFUL

Classic strength exercises, such as deadlift with a barbell, squat with a barbell or pressing the bar while lying on a bench, are also perfect for the cyclist’s training.

The most important thing is to perform all exercises in a technically correct manner and to gradually increase their frequency and the applied load. It is also worth changing the exercises and their order to avoid routine. You should also pay attention to stabilization in your training plan. For this purpose, it will be useful to introduce exercises using a BOSU ball to the training session. This will allow you to strengthen core and deep muscles, which plays a very important role in cycling.