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  • Writer's pictureKylie

Tissue demands and loading for runners

8 tips to think about:

Tissue loading is essential for maintaining the demands running places on the body. As well as improving performance and preventing injuries.

Here I discuss some key points to consider when it comes to tissue loading for running:

1. Gradual progression: Whether you're a beginner or an experienced runner, it's essential to progress your training gradually. This allows your tissues to adapt to the demands of running and helps reduce the risk of injuries. Engage with a coach or health professional that can take into account your individual biomechanics and sporting/running history. Seek out a structured program designed for you as the individual.

2. Warm-up: Warming up before a run is essential for preparing your tissues for the activity. Activation exercises to warm up the muscles prior to running will prepare you well.

3. Strength training: Incorporating strength training exercises into your routine can help strengthen the muscles and connective tissues involved in running. Focus on exercises that target the pelvis, core, leg stability, single leg exercises. Make sure to train your calf muscles and feet.

4. Flexibility and mobility: Maintaining good flexibility and mobility is crucial for optimal tissue loading. Regular stretching and mobility exercises can help improve range of motion and reduce the risk of injuries.

5. Rest and recovery: Rest days are vital for allowing your tissues to recover from the stress of running. Adequate rest helps prevent overuse injuries and allows tissues to repair and strengthen. Sleeping hygiene is also important

6. Proper footwear: Wearing appropriate running shoes that provide adequate support and cushioning can help reduce the impact on your tissues during running. Have your running assessed to make sure the right shoe is fitted for you. Not all shoes fit all.

7. Listen to your body: Pay attention to any signs of discomfort or pain during or after running. If you experience persistent pain, it's essential to seek advice from a healthcare professional such as a physiotherapist.

8. Nutrition and hydration: Proper nutrition and hydration are essential for tissue health and recovery. Make sure to fuel your body with the necessary nutrients and stay adequately hydrated. Seek expert advice from a dietician to help you with your nutrition needs.

Remember that everyone's body is different, and what works for one person may not work for another. It's essential to tailor your training and tissue loading approach based on your individual needs, fitness level, and running goals. If you're new to running or making significant changes to your training routine, consider consulting with a running coach or a physiotherapist to ensure a safe and effective approach to tissue loading for running.

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