Training and Info Hub

Hello from the medical team, we hope you’re building a solid fitness base, and those muscles are remaining injury free.

FACT: As a runner, you know that potential soft tissue injuries are part and parcel of the joy of running. Musculoskeletal injuries compromise a large percentage of race day medical complications.

Common injuries:

• Muscle strains
• Muscle cramps
• Tendon and ligament injuries
• Hip and knee injuries
• Ankle and foot injuries

Causes of injury:

• Under-use to sudden over-use injuries – ramping up training load (duration and/or intensity) too rapidly
• Excessive loads – Too many hills; intervals; distance; insufficient recovery
• Worn shoes
• Poor flexibility
• Poor general strength & stability
• Pre-existing conditions that are aggravated on race day
• Undiagnosed and untreated conditions
• Trauma during the race

How do I prevent injury?

• Increase your training load slowly (try not to exceed ~10% per week of the race distance).
• Replace your shoes after approximately 800 – 1000km of use or when the midsole shows signs of collapsing.
• Try to include a general stretching and strength program as part of your preparation.
• Don’t attempt to run with an undiagnosed or untreated injury. You will only aggravate the condition and potentially limit future running.
• Don’t ignore constant pain, or push through the pain if it is worsening, you are only doing more damage.
• If the pain is causing you to stop running, it is worth seeking medical help at the nearest available station. We will be on hand to help.
• Strapping your injuries in the correct way can provide support and prevent progression of any existing injuries.

Should I run on painkillers?

Please do not use any painkillers or anti-inflammatory medication to prevent or treat injuries during the race. They cause damage to the kidneys and stomach lining, and are potentially very dangerous for you.
Take note of any new or persistent musculoskeletal injuries, and rather seek appropriate medical attention and a diagnosis. Be aware, seek help, and run injury free.

Keep it up!

The OMTOM medical team