Nutrition for Running Injury

July 30, 2020

Nutrition For Running Injury

Nutrition for Running Injury could help prevent YOU from taking excessive time out of running to recover. In this episode we discuss some of the most common injuries experienced by runners including shin splints and plantar fasciitis.

We delve deep into the risk factors for their development, and even considering your running shoes and their potential impact on injury.

Finally we explore dietary and lifestyle changes to help speed up recovery…or better still, prevent injury occurring.


LISTEN HERE Episode 17: Nutrition for Running Injury

SHOW NOTES

Nutrition for Running Injury

02:00

An overview of the most common running injuries including: Plantar Fasciitis, Achilles Tendonopathy and Shin Splints.

08:00

Delving deeper into Shin splints?

11:17

Discussing Achilles Tendonopathy and how it manifests itself

13:25

Describing Plantar Fasciitis and the risk factors for it developing

18:02

Looking at WHY injury occurs so frequently in runners. Considering risk factors including: chronic training overload, previous injury, changes in gait.

24:24

Discussing running shoes and their potential to lead to injury

27:06

Considering a runner’s psychology and its impact on injury risk

31:15

Thinking about aspects of general lifestyle as potential risk factors for running injury including: stress, diet, alcohol, overweight/obesity

33:44

Highlighting the female factors to be aware of

39:40

Looking at diet to help reduce the risk of running injuries with a focus on protein (and the branched chain amino acids) and collagen

47:26

Moving on to discuss lifestyle factors to support prevention and/or recover from injury

FEMALE FACTORS

Nutrition for Running Injury

It has been found that women runners are more prone to knee injury due to fatigue of the quadriceps muscles (the thigh muscles or “big drivers” as some would call them!!) as well as other lower limb injuries.

In fact, it is thought that women generally sustain more injuries than men.

One study of 300 runners followed over a period of two years showed that 73% of women and 62% of men sustained an injury.

KEY TAKEAWAYS

Nutrition for Running Injury

  • Injury in runners is very common, especially of the lower limbs and additionally the lower aspect of the leg
  • Women are at greater risk of injury than men and age also has an impact
  • Consider a consultation with a professional gait analyst or Podiatrist to help rectify any pronation etc. They could also help you with choosing the correct shoe for your running gait.
  • Think about how you train – ensure your increase in distance and intensity is gradual
  • Ensure you eat an optimal diet CONSISTENTLY and one which contains they key nutrients for the health of bone, muscle and other soft tissue.
  • Finally, remember that injury can lead to time out of training so prevention is BEST

Related Episodes:


Endurance Running and Immune System


Nutrition to solve DOMS

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Remember we are available to support you if required contact us at hello@ runnershealthhub.com

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