THE READY TO RUN PROGRAM: YOUR GUIDE TO INJURY FREE RUNNING
Running is one of the most accessible and rewarding forms of exercise, but for novice runners, it can come with its challenges. Running-related injuries (RRIs), especially in the lower extremities (LE), are common among beginners. These injuries not only derail training but can also discourage people from continuing their running journey. However, recent research has shown that injury prevention is possible—and the key lies in targeted exercise programs.
The Ready to Run Program is built upon groundbreaking research that highlights the effectiveness of specific exercise interventions in reducing running injuries. In a comprehensive study, novice runners were divided into three groups: one focusing on strengthening the hip and core, another on ankle and foot muscles, and a control group that performed static stretching exercises. The study aimed to evaluate which exercises would most effectively reduce LE injuries, with a focus on both overuse injuries and acute injuries.
What the Research Reveals
The results were clear and informative. The group that followed the hip and core exercise program saw significant improvements in preventing overuse injuries, the most common type of running injury. Specifically, participants in this group had a 39% lower prevalence of overuse injuries and a 52% reduction in substantial overuse injuries compared to the control group. In addition, these runners experienced a lower overall injury rate compared to those who focused on ankle and foot strengthening.
On the other hand, the ankle and foot program did not show the same success in preventing injuries. In fact, runners in this group experienced a higher incidence of acute injuries (e.g., muscle strains) compared to the control group, demonstrating that strengthening these muscles alone might not be as effective at reducing injury risk.
Why Focus on the Hip and Core
The research supports the concept that strengthening the hip and core is a more effective approach for injury prevention in runners. These muscle groups play a vital role in stabilising the body during running. By building strength in these areas, you reduce unnecessary joint movements and external forces that can lead to strain and injury, especially in the knees, hips, and feet.
How the Ready to Run Program Works
The Ready to Run program leverages these findings to create a physiotherapist-guided exercise routine designed to prevent injuries and improve running performance. The program focuses on strengthening the hip and core muscles through a variety of simple yet effective exercises like planks, leg lifts, and hip thrusts. These targeted exercises can help build a strong foundation that supports your running and helps you avoid common injuries like IT band syndrome, shin splints, and Achilles tendinitis.
Get Started with Ready to Run
If you’re new to running or have experienced injuries in the past, the Ready to Run program is your solution to running smarter and safer. This program is designed for both novice runners and more experienced athletes who want to build strength and stability, helping to prevent injuries before they occur.
Based on the latest research, the Ready to Run program provides the evidence-backed tools and exercises you need to enjoy a healthier, injury-free running experience. Say goodbye to setbacks and hello to a more sustainable running routine. Start your journey today and take the first step toward becoming a stronger, more confident runner!
The Ready to Run program comes under our Functional Strength Training Classes. To get started:
Step 1: Book in for your Functional Strength Training Fundamentals sessions (40 minutes)
Step 2: Complete your first 40 minute one-on one Functional Strength Training session
Step 3: Complete a second 40 minute one-on one Functional Strength Training session
Step 4: Join a group session!
See our Functional Training timetable HERE.
Related Blogs:
How To Avoid Common Running Injuries
Run Club Blog: Lower Back Pain
