Avoid Racing Injuries

Are you competitive or like to train for races? If so, you know how important it is to avoid racing injuries so you can perform your best on race day. It takes months of planning, training, and sometimes sacrifices to make it across the finish line, most of which centers around the sport itself. But have you put the same effort into preventing pain and injuries? You should. 

What it Takes to Compete

Back when I started running, my goal was to enter a few 10km or less races. I was quite vocal about never wanting to do a marathon, but I soon found myself training for a half and then the full distance. I’ve actually done three! I’ve also run trail races, many half marathons, relay races, and also gran fondo cycling races. Yes, I like to cycle, too. 

There is a lot that comes with these types of events, whether you run, swim, cycle, or all three. Here are a few things I know about training for and entering athletic races: 

• It’s exciting
• New events or distances can be intimidating
• It’s a big time commitment
• It can be a financial commitment for entry fees, gear, coaching, etc. 
• Some days you won’t want to train… but do anyway.
• It can be exhausting
• And fun!
• It’s a good way to be social
• Rest and recovery are essential
• Injuries can happen
• Supportive strength training and mobility work are needed, too. 

I never used to stretch after working out, and it didn’t affect me too much when I was young… But now I know from painful experience that to avoid racing injuries, I need to pay attention to any pain or tightness that could lead to more serious things. I find runners will often push through the pain until they have to physically take a break, but that’s clearly not ideal if you want to keep racing into the distant future. 

Why Racers Get Hurt  

I’m going to use runners as an example here, but most of the following can apply to any sport. There will always be a unique-to-you mix of what causes your injury, but the below are common culprits.  

• Running too fast. 
• Not varying your runs. You should include hills, speed intervals, long and slow runs, etc.
• Your job. If you sit all day you’ll likely have tight hips and low back, maybe even tight feet and calves. Standing all day creates its own tightness, too. 
• Life! The things you do the most will affect your training. Do you have small kids you need to lift and hold? Have a hobby like golf with lots of competitive movement? Maybe you always run with the dog while holding the leash in the same hand. 
• Past accidents or injuries.
• The way your body developed and grew naturally,
• Imbalances in strength, mobility, and flexibility. 

Since there are so many things that can contribute to injuries, how do you stop them? You know I have the answer. 

How to Avoid Racing Injuries

As a long-time runner and run leader, I often see my peers rush to chiro, massage, or physiotherapy when pain starts to hold them back. This is great, and sometimes your body needs a little deeper massage, IMS, or an adjustment. When you see these professionals, however, they almost always send you home with some sort of exercise to help recover and prevent the problem from reappearing. 

These exercises are usually a combination of strength, mobility, and stretching! Imagine how much better you’d feel (while helping to avoid racing injuries in the first place) if you did that type of work regularly? I’m talking about: 

• Functional strength training 2 to 3 times per week
• Cross-training with other types of cardio than your racing activity
• Rolling your muscles using a foam roller, ball, or stick
• Mobility training like yoga or Pilates
• Rest
• Other therapies like acupuncture, massage, physiotherapy, chiropractic, etc.
• Listening to your body. Sometimes you need to adjust your training or take a break.

If you already have a packed schedule, adding on all of the above will undoubtedly sound daunting. Enter Pilates! Pilates is a great way to work on flexibility, mobility, and strength from the tips of your toes to the crown of your head. 
I know from my experience that when I’m consistent with strength training and Pilates, I have the best runs and the least aches and pains. The last time I let these practices slide, I ended up so injured that I thought my running days were numbered. It was a reality check, and now I do what it takes to avoid racing injuries. Will you do the same?