Tips for running novices by Osteopath Alan Coles

After the excitement of the Flora London marathon, it’s no wonder the streets are full of inspired novice runners, eager to start running and even more eager to enrol in one of the many 10K races that are happening all over the country as of now. With the BUPA Great Capital run (10K) upon us, it’s a perfect time to start running and to start raising money for Charity.

We asked osteopath Alan Coles, an ex-professional sportsman and keen runner to give us a few running tips to avoid injury in this high impact but incredibly beneficial activity. Alan told us...

It’s very important to start your running programme in a slow gradual way so as not to overstress your muscles and tendons. Starting in this way allows your muscles time to adapt to the increased demand you are placing upon them. Starting gradually includes adequate rest between runs; i.e. at least 48 hours for a beginner. If you are a beginner, it can also be useful to get a running programme or schedule written for you; either from a professional trainer or even your osteopath.

It is always important to prepare your body for the upcoming exercise by doing warming up exercises specific to the sport you are about to do. For running you could start by a fast walk for 5 minutes followed by a slow jog for 5 minutes and then commence running at a speed which is comfortable enough for you to talk and breathe!”

The most common injuries encountered by all runners are:

• Achilles Tendonitis

• Shin splints

• Muscle pulls, such as the calf or hamstring

• Knee pain caused by either patella (Knee cap) tracking problems or by

• Iliotibial Tract Friction Syndrome / Iliotibial Band Syndrome

The cause of these injuries can be broken down into 4 categories:

• Inappropriate training

• Poor warm-up

• Poor biomechanics; especially of the foot

• Poor flexibility

Of course the cause can be a combination of all of these, but by paying attention to each of these factors in your training schedule, should ensure an injury free and fun running life!

The importance of stretching cannot be over-emphasized. This should only be done when you are warmed up. It is NOT a warm up! Therefore, the best time to do this is after your run when you are thoroughly warm. When exercising, if the muscles you are using are not kept flexible they will slowly tighten up, making you more prone to muscle pulls and conditions such as Achilles Tendonitis etc.

You should stretch each muscle 3 times and hold each stretch for 30 seconds. When running, the calf muscles (gastrosoleus complex), thigh muscles (Hamstrings and Quadriceps) and the buttock muscles (Gluteii) are all important muscles to stretch. Remember to get into and out of the stretch slowly and not to bounce when performing the stretch.

Biomechanics refers to how effectively your muscles / joints / tendons are working in completing the specific task throughout the whole of the exercise.  In this instance I will concentrate on the foot, but we could easily be referring to the knee, hip, pelvis or lumbar spine for a sport such as running.

Some foot problems which are often asymptomatic can be highlighted in running due to the increased demand on the foot and ankle articulations. Pronation is the normal inward rolling of the foot; in particular the heel and medial arch, so that forces pass from the heel to the big toe and allow us to ‘push off’ (one reason why the big toe is the longest). Over-pronating refers to when the foot rolls in too much; flattening the medial arch (this can lead to permanently flattened arches). Over-pronating during running can lead to foot pain (in the medial arch), Plantar Fasciitis, pain at the base of the big toe, Bunions etc. So it is very important to get a supportive pair of trainers which will help to limit the rolling in of the foot.

It is important for any runner to wear running shoes that are specific to their running style (whether you are neutral runner, an over-pronator, or an under-pronator) so as to ensure that the foot stays in a neutral position as you run (the most mechanically efficient position).

Hence it is important for anyone who is considering taking up running or who is already running regularly to purchase specific running trainers and if possible, to purchase them from a reputable running shop e.g. ‘Run and Become’ or ‘Runners Need’. At these stores you can try out the shoes whilst running and be observed doing so by their trained staff.”

Alan Coles is the Director of Streatham Osteopaths, he also practices at Courtfield Medical Centre, Earls Court. Alan is a structural osteopath with a special interest in sports injuries. Alan is a regular runner of the BUPA Great Capital Run. For the past two years he has run for "Team Osteopath". This year however, he plans to get a group of eager young student osteopaths together from the British School of Osteopathy to help raise funds for the event chosen charity "Help a London Child".

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The content of this page is informed by feedback from osteopathic practitioners in Hertfordshire and also practices in Manchester. Further input was received from osteopaths in the Sheffield area and clinics in Covent Garden. Finally a contribution was made by a practitioner in Nottingham