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Louise Damen
Running Beginner

How can I reduce the risk of injury when running?

There are a number of measures that you can take to help keep dreaded injuries at bay: Good nutrition before and after training is essential. Aim to drink or eat something containing a combo of carbohydrate and protein within 20 minutes of finishing training. The window post-exercise is when your body is most able to absorb nutrients which are critical for the body to repair and regenerate itself.

Training causes micro-damage to your body’s tissues and without adequate rest between training sessions the body begins to break down. Be sure to schedule regular rest days into your training programme and ensure that you are not scrimping on sleep. Gentle post-run stretching will help to restore your muscle fibres to their normal length, which will reduce the risk of them tearing.

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Louise has been running for over 20 years, with the last 16 of those at International level. She has represented Grea...