Athletics Weekly - - Promotion - *Source: Sim­ply­health Run­ners Re­search, Au­gust 2018, 1000 UK adults aged 18+ who reg­u­larly par­tic­i­pate in run­ning.

DID you know, over one third of run­ners have ex­pe­ri­enced an in­jury in the last year, ac­cord­ing to Sim­ply­health re­search?*

54% of those stopped run­ning for a while

36% had phys­io­ther­apy

26% used sports mas­sage

11% of run­ners un­der­went gait anal­y­sis to help treat the in­jury.

This is the time of year when the set­ting of long-term goals tends to take place, but your route to the fin­ish line will re­quire more than just miles. Train­ing smart and look­ing af­ter your body is vi­tal.

Here, char­tered phys­io­ther­a­pist Jenny Blizard shares some top tips to help keep you fit and healthy as you work to­wards your tar­get.

Watch for warn­ings

Nig­gles are a com­mon oc­cur­rence in run­ning as your body con­tin­u­ally adapts to the load. A re­cov­ery pe­riod al­lows your body to re­spond by in­creas­ing mus­cle mass and build­ing stronger bones. A fine bal­ance ex­ists be­tween too lit­tle and too much load.

Nig­gles that are not go­ing away are an early warn­ing sign, so seek help or don’t be afraid to have an ex­tra re­cov­ery day to get you back on track.


If you are in­doors most of the day and either run early in the morn­ing or in the evening, then it is likely that you will have low Vi­ta­min D lev­els.

Fre­quent mus­cle and joint pain, tired­ness and low mood are all as­so­ci­ated with low Vi­ta­min D and can all be as­so­ci­ated with an in­jury too!

En­sure you get out­doors for a min­i­mum of 15 min­utes at lunchtime for a walk, and have your Vi­ta­min D lev­els checked by your doc­tor if in doubt.

Seek ad­vice

Some­times it’s not what you want to hear but it’s what you need! Seek out a phys­io­ther­a­pist used to treat­ing run­ners, as it can make a big dif­fer­ence to the ad­vice given – es­pe­cially on the type and amount of train­ing to do if you’re in­jured.

Get­ting sup­port to­wards the cost of treat­ments such as phys­io­ther­apy, acupunc­ture, chi­ro­prac­tic and os­teopa­thy is among the ben­e­fits in­cluded in the new Sim­ply­health Ac­tive Plan, de­signed to help you achieve your per­sonal goals.

From just £14 per month, Ac­tive Plan al­lows you to claim to­wards the costs of these sorts of treat­ments and many more ben­e­fits such as health as­sess­ment and pre­scrip­tion sports glasses.

Sim­ply­health Ac­tive Plan. Be your per­sonal best.

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