More than 2,000 athletes have gathered in Tokyo for the World Athletics Championships, one of the biggest sporting events. With roughly a quarter of people in the UK running at least once to three times per week, Professor Courtney Kipps, Consultant in Sport and Exercise Medicine, Co-lead of UCL’s MSc SEM course at ISEH, and Assistant Medical Director of the London Marathon, offers key guidance to help runners stay safe and reduce their risk of injury.
Tips to keep in mind if you enjoy running:
- Hydrate smartly: Drink according to thirst rather than to a set schedule to avoid the danger of hyponatraemia from inadvertent overhydration.
- Avoid race-day surprises: Don’t try new shoes, nutrition, or supplements on the day, stick to what worked in training. Test your carbohydrate-loading strategies in training before your event using the products offered on the day.
- Fuel effectively: After long runs, combine carbs with protein to aid recovery.
- Build your stamina: Incorporate weight and strength training to your weekly programme to protect joints and reduce injury risk. You’ll appreciate the extra kick at the end too!
- Adjust for heat: Slow your pace in warm or humid conditions to lower the risk of overheating.
- Warm up and cool down properly: Use active warm-ups before runs; save stretching for afterwards to relieve muscle tension.
Finally, it’s important to rest when needed, and seek medical advice if you experience persistent aches, bone or joint pain.
