Blair is a New Zealand representative runner on the track, at cross country and road racing. He trained at the University of Otago as a physiotherapist, and now works as the general manager of operations at Peak Conditioning, a company which handles workers compensation rehabilitation for the greater Sydney region in Australia. He also writes for Run For Your Life magazine in Australia.

It is quite fitting that I am sitting writing this article with my feet up in Fiji.My feet aren’t up because I am tuckered out from spending long hours in the sun, sand and surf with my wife and friends on holiday.They are off doing all of those fun things, right now.However, my feet, or rather my foot, is up in the air preventing too much swelling from the 2 stitches I have in my sole, from a very deep coral cut sustained 3 days ago.So here I am, 3 weeks out from Nationals, unable to walk, let alone run! My predicament is quite fitting for this article, as the subject I am writing on is ‘injury prevention’.Being a physiotherapist, a competitive runner for the last 15 years, and having sustained many injuries over those years, I feel more than qualified to pass on some pearls of wisdom gained through experience.I should reiterate, however, that this is a case of do as I say, not as I do, as in most cases I have learned the hard way how to prevent sustaining injury! I would expect that any runner doing more than 3 runs per week would realise the importance of stretching, appropriate footwear, varying their training surfaces and regular massage for the prevention of injury.Aside from these fundamental but oft-neglected principles, there are a few other nuggets that I feel it is worth imparting.

Stability exercises

In order to maintain an efficient and ‘safe’ running style, it is important to have a stable ‘core’ region.Muscles of particular importance are your transverse ‘deep’ abdominal muscles which stabilise your trunk, and your gluteus medius and minimus ‘buttock’ muscles for maintaining hip stability.If these muscles are weak, you will have to rely on other ‘secondary’ stabilising muscles, such as the hamstrings, and the hip flexor and adductor (groin) muscles, to remain stable.This creates issues, as these ‘secondary’ stabilising muscles, if recruited to stabilise your hip and back, as well as attempting to propel you forwards whilst running, will fatigue very quickly.This will make you biomechanically inefficient, and will significantly increase the risk of a gradual onset ‘overuse’ injury. Specific exercises targeting these important muscle groups can be recommended by your physiotherapist, an exercise physiologist, or other health and fitness professional.There are also many good Pilates and Yoga classes around currently which are an enjoyable way to work on your core stability.

Weights

A number of years ago I was involved in a PhD study under Dr Robert Nicholson at the University of Otago, which showed both scientific and anecdotal support for the benefits of weight training for distance runners.As with many athletic principles, there are many different schools of thought with regards to the repetitions and weights applied in a program, and the frequency of the sessions.However my three pieces of advice are:

1. Attempt to ensure your leg exercises are done with your feet on the floor, using free weights in your hands (eg lunges, squats, etc).This is less likely to create muscle strength imbalances, and forces you to use your stabilising muscles.
2. The upper body- chest, shoulder and arm muscles, are almost as important for running efficiency and stability as the legs.
3. Always be instructed by someone who knows what they are doing- ideally a tertiary qualified exercise physiologist, physiotherapist or other health and fitness professional, who is experienced in weights for distance runners.

Through application of good technique, focussing on stabilising with the trunk and hip muscles, your running efficiency should again improve and minimise the risk of injury, by incorporating weights sessions into your training program.

Rest

This is a simple one- do not be afraid to take a rest day or three.Believe me, I understand the psyche of an endurance athlete- taking a day off feels like losing a part of your body.However, should you notice small ‘niggles’, a short rest followed by a graded resumption of running will be far less disruptive to your build up than having to take weeks off with injury from trying to ‘train through’ a niggle. It is also very important to have someone to consult when it comes to taking rest breaks.Athletes are notoriously insecure individuals- sometimes taking a rest can feel like you are being weak or soft.However by speaking to your coach, partner, or another sensible athlete, in most cases you will be reassured that you are making the right decision in being conservative.

Maximum running threshold

Every runner is different- shape, size, speed, endurance, and temperament.Similarly, the amount of training you require or can manage- mileage or speedwork, also varies.If you are finding that your body is too fatigued and sore at 100 miles per week, or 2 track sessions per week, consider changing your training approach.How about 75 miles per week with a little more quality?Or performing 1 track and 2 grass sessions per week? Ideally these modifications should be made in consultation with your coach or advisor.Remember, in order to maintain a healthy, injury free athlete, it is vital that your coach or advisor adapts the training to suit you, rather than rigidly sticking too rigidly to a philosophy. Also, do not be afraid to cross train a couple of times per week.As well as the mental freshness you are likely to gain from a swim session or a spin on the bike, there will be a significant reduction in stress on your legs from replacing a run or two. Which leads us back to Fiji and the gash in my foot.To me this is probably the most important principle of injury prevention: Try to avoid doing anything too silly! Falling off the windsurfer and landing on the sharp coral rather than the sandy ocean floor was one of those unlucky things, and you could argue was impossible to prevent.However in hindsight, had I taken the time to think about what I was doing, and the potential for injury, especially considering in 3 weeks time was my first major race in 12 months, I should have gone windsurfing in sandals.Or alternately, not gone at all. I am not saying that to be an athlete you must totally wrap yourself in cotton wool.I think as much as anyone, athletes need to let their hair down and have some much deserved R & R activities.I love nothing better than an exhilarating mountain bike, a day or two on the ski slopes, or at the beach.However, on occasion, especially when it comes to being closer to an event and the hours of training you have put in are soon to come to fruition, you need to make what my coach Ken Green calls ‘athletic decisions’.Sometimes you may need to make the tough choices, and pick the more conservative of pass times, for the sake of your athletic career.That is, if you don’t want be asking yourself “had I focussed more on being a runner, could I have made that Commonwealth Games?”