For some people, running is an enjoyable and therapeutic pastime but others shy away from the high-impact form of exercise due to a variety of pain points.
Whether it's stitches or shin splints, Keep it Cleaner co-founder Laura Henshaw knows these things can "turn you off from running altogether!"
"Picture this – you're mid-run and that crampy feeling pinches your abdominal area and wraps around your body – stitch, please go away! Not to mention the shooting pains up your shins or achiness in your knees," Henshaw tells 9Honey Coach.
"I've been running for a long time now, and when I was younger I used to get shin splints as a result of building up my distances too quickly."
"We did a lot of research into this at KIC. The common pain points people can experience coupled with a lack of motivation, is what initiated KICRUN."
The KICRUN Club lets participants choose their distance (whether that's 0-5 km, 5-10km or the brand NEW 10-21km program) and helps them to level up slowly over eight weeks by committing to three audio-guided, physio-approved run programs.
And when it comes to what to do about some of those common niggles, Head of Physiotherapy at Upwell Health Collective, Jaclyn Murphy, who worked with KIC on the run program, has shared some advice.
"Reasons including dehydration, consuming the wrong liquids prior to running, or even increased strain on the diaphragm has the potential to cause a stitch," Murphy tells 9Honey Coach.
"Try slowing down your running pace or taking a walking break to stretch out the abdominal muscles – reach above your head and take several deep breaths to help alleviate symptoms.
"Additionally, remember to drink the right amount before running and the right type of liquid – water or electrolytes should help reduce the likelihood of a stitch."
"Sore knees can affect anyone, but is particularly applicable to those who are new to running because there is an increase in load and impact on the knees," Murphy explains.
"Foam rolling your quadriceps, glutes and hamstrings can help to reduce the overall load on these muscles and niggling pain.
"Remember that building strength in our leg muscles is also very important and a great preventive for sore knees. This is because we often develop aerobic capacity and fitness quicker than our strength – so try mixing up your routine with some strength or Pilates workouts to reduce your risk of knee pain."
Shin splints refers to the tenderness, swelling and pain along the inner side of the shin bone and is also known as medial tibial stress syndrome (MTSS).
"MTSS should be managed by a podiatrist or physiotherapist and can lead to stress fractures if not managed properly," Murphy says.
"However, if you are experiencing mild, non-persistent shin pain; stretching and foam rolling of the calves can help reduce symptoms of shin splint type pain. Likewise, pulling back on your running and adding in two to three rest days a week can reduce the likelihood of developing shin splint symptoms."
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