Running is obviously an important part of a HYROX race. If you want to do as well as you can at the event, working on your running is always going to be necessary. However, this needs to be done sensibly. Whether you’re a experienced runner or complete beginner, running can be demanding on your body. This is why it’s essential to take steps to minimise the chance of injuries.
Injuries sustained from running typically stem from overuse rather than a specific event (such as a fall or twist). The most common lower leg injuries include plantar fasciitis, achilles tendonitis, shin splints, runner’s knee, IT band syndrome, and stress fractures.
However, you can minimise the chance of these injuries with the right approach. Regular running doesn’t mean that injury is an inevitability. Here are some tips to help keep you healthy and performing at your best when training for HYROX…
Start Slowly
If you are new to running, or returning to running after a long break, it’s important to increase your mileage and intensity gradually. Your body needs time to adapt to the new demands placed on it. Starting slowly can help you avoid overuse injuries. Aim to increase your mileage by no more than 10% per week to give your body time to adapt. Its worth adding at this point, that you can’t expect to continue to add 10% to your mileage every week as you’d soon be at a very high number. There is a limit. But just appreciate that you need to increase slowly but surely.Â
Remember, too, not to neglect the importance of running at a slower, steady pace. Although it’s tempting to do HYROX simulations or race pace (or faster) runs all the time, this level of intensity, too often, can increase the chance of injury.
Footwear
Footwear plays a crucial role in injury prevention when running, so it’s vital to invest in shoes that are tailored to your foot type and running style. Consider the level of cushioning, support, and stability that the shoe provides.
It’s also important to replace your shoes regularly, as they can lose their support and cushioning over time. Try to keep track of the rough mileage you’re putting on your shoes and replace them before they become a liability.
Additionally, you might want to consider having more than one pair of shoes that you rotate between for your running training. This can help you mix things up and reduce stress on specific areas of your legs and feet. While it may be an added expense, investing in a second pair of shoes (or third, or fourth, if you’re a bit of a shoe addict like myself!) could save you from the pain and discomfort of overuse injuries in the long run.
For more information on the best footwear for HYROX, then check out this article.
Warm Up and Cool Down
Warming up before a HYROX training session is essential, but it doesn’t have to be a time-consuming affair. While some coaches and athletes spend a lot of time on stretching, mobility exercises, and foam rolling, many of these activities don’t have a significant impact on injury prevention.
In my opinion, a short and simple warm-up can be just as effective. For example, a gentle 5-minute jog before a challenging running interval session can help prepare your muscles and reduce your risk of injury.Â
Remember, a good warm-up is about finding the right balance between preparing your body for the demands of HYROX and not wasting too much time or energy.Â
Use the Ergs
It’s worth remembering that not all your endurance training for HYROX needs to come in the form of running. In fact, incorporating other forms of cardio can be a smart way to build your aerobic fitness without putting too much stress on your body.
For example, the Ski Erg and rowing machine are excellent options for building endurance and working on specific skills that will translate to the race itself. Not only do they provide a low-impact workout, but they can also help you target different muscle groups and improve your overall fitness.
Similarly, cycling can be a great way to build your cardiovascular endurance while giving your joints a break from the pounding of running. Plus, it’s an excellent way to work on your leg strength and power, which can be a huge asset during the race.
Strength Training
Most HYROX athletes will likely appreciate this more than your typical recreational runner, but incorporating some form of strength training, alongside your running / endurance work, can have numerous benefits, including injury risk minimisation.Â
When you strength train, you’re not just building muscle; you’re also strengthening your ligaments and tendons, which can help you handle the impact of running more effectively. This can lead to better running form, improved control, and greater stability, all of which can help lessen the chance of common running injuries.
Listen to Your Body
One of the most important things you can do to prevent injuries while running is to listen to your body. If you experience pain during or after your runs, it’s important to take a break and assess the situation. Continuing to push through pain can make things worse and lead to more serious injuries down the line.
While some level of soreness or discomfort is normal after a tough run, it’s important to differentiate between that and the onset of an injury. If you’re feeling a sharp or persistent pain in a particular area, it may be a sign that something is wrong. In that case, it’s best to take a break from running and consider reducing your mileage or intensity until you feel better.
Remember, running / HYROX is a long-term pursuit, and it’s better to take a little time off now to address an issue than to let it turn into a more serious problem that could sideline you for weeks or even months. So, pay attention to your body, be proactive about injury prevention, and you’ll be able to enjoy running for years to come.
Mix Up the Surfaces
Mix up your running route and surface regularly to prevent overuse injuries. Running on different terrains challenges your muscles in new ways and reduces the risk of repetitive strain.Â
Use the Treadmill
Incorporating treadmill workouts into your running routine can be a good way to minimize the risk of certain types of injuries. Compared to running on the road, treadmills offer a softer and more even surface, which can be easier on the joints. Additionally, the controlled environment of a treadmill allows you to adjust intensity of your workout to match your fitness level.
Moreover, having control over the incline on the treadmill can also be beneficial. According to research published in the Journal of Sports Science and Medicine, increasing the incline by just 3% can reduce the impact on your legs by about 24%. However, keep in mind that treadmill running may not be as effective as outdoor running in terms of improving your balance and coordination, as well as preparing you for the specific demands of a HYROX race. So, it’s a good idea to mix it up and alternate between treadmill and outdoor running, depending on your goals and preferences.
Use Proper Running Form
Good running form can help reduce the risk of injury and improve performance. If you experience pain or discomfort while running, consider getting a running assessment from a specialist or physical therapist. They can check your running form and identify any imbalances or weaknesses that may be contributing to your pain and provide specific exercises to correct them. We talk more about running technique in our Rox Lyfe podcast episode with Fredrik Zillén – watch here (or listen wherever you get your podcasts).
Stay Hydrated
Staying hydrated is essential for good health, and proper hydration can also help prevent injuries while running. It’s important to drink water before, during, and after your runs to keep yourself hydrated. If you are running for more than an hour, consider carrying a water bottle with you. Additionally, remember that staying hydrated often comes down to more than just drinking enough water; adding in electrolytes to your water can be necessary for most people, especially if you find you sweat a lot.
Sleep
During sleep, the body repairs and regenerates tissues, releases growth hormone, and improves cognitive function. Adequate sleep can also help reduce the risk of accidents by improving decision making and reaction time. Therefore, it is important for athletes to prioritise getting enough sleep to support their training and overall health.
Manage Stress
Stress can interfere with the body’s healing process and negatively impact the immune system, making it more difficult for the body to fight off infections. Additionally, high levels of stress can lead to poor decision making and a lack of focus, which can increase the risk of accidents.
Nutrition
A healthy diet can help to support the body’s overall health, including the muscles and bones. Adequate nutrition is necessary for the body to repair and regenerate tissues, and it can also help to improve coordination and balance, which can reduce the risk of falls and other accidents. If you feel you could do with some help on your nutrition, to help maximise your potential in HYROX, check out our nutrition coaching.
In conclusion, injury prevention is a crucial aspect of any training program, especially for athletes preparing for an event like HYROX. By following the tips outlined in this article you can minimise your risk of injury. Remember, taking care of your body is not only important for performing well, but also for enjoying the process and achieving your goals in a safe, sustainable way. If you’d like help with an effective training plan for your next HYROX event, check out our private coaching options here or our 12 Week Training Plan here.
