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How to stay injury-free

Sarah Ryder Co-Founder Bear Fitness

All sports and activities hold a risk of injury. Fortunately, the benefits of participation in activity far outweighs the risks. The most common injury is an overuse injury. However, we can all mitigate the risk of injury by following these steps:

1. The Warm-Up: The warm-up should do exactly as it says on the tin. Increase your body temperature (typically to the point of sweating) by increasing blood flow to your muscles. The warm-up should incorporate the movements you are about to perform but at a lower intensity. Check out a run specific warm-up here...

2. Technique:  Every exercise including running has a skill-based element. Applying the correct technique to the exercises will ensure the correct forces are travelling through the joints/muscles in a way they can respond to/deal with. (All the workouts will have the correct techniques shown and coaching points included in the videos/instructions)

3. Intensity: Going from 0 – 100mph fast whilst in a car is thrilling. For your body, less so. If you are performing high intensity exercise for every session there is very little chance for recovery. Exercise intensity should vary from 35% of your max up 85%. However, the majority should be done at lower intensities. Feeling chronically fatigued and very hungry are classic signs of over-training and are signals that it’s time to drop your intensity. 

4. Sleep: Sleep is the best form of recovery from training. When you have a phase of increased training remember to prioritise your sleep. This can include having a bedtime routine, reducing screen time and aiming to achieve a full 8 hours of sleep – not just 8 hours in bed. 

5. Nutrition: Fueling your body effectively before, during, and after exercise is vital. There is a lot of information floating around about protein targets and when to eat what. But these three simple things are easy to implement and will make a significant difference: Firstly, ensure you are hydrated before training. This keeps your heart rate lower and even leads to joints being ‘springier’. Secondly, eat carbs to fuel your workout. Thirdly, prioritise protein post-workout to aid recovery. 

So there you have it… 5 top tips to get through the challenge. So whilst you will be ‘facing the unknown’… You will have prepared yourself to the best of your ability to adapt to it.