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These 5 most common cycling injuries and how to prevent them could improve your cycling and reduce your risk of injury

Cycling injuries form a small part of the cycling experience but there are some issues that are found to be more common. The following are a few of the most common cycling injuries and ways to avoid them.

1. Lower back pain

The hours spent in the same position curled over the handlebars mean that one of the most common injuries that cyclists suffer from is lower back pain as stress is being placed on the whole spine.

To prevent this injury occurring in the first place make sure you’ve set up your bike correctly. Try to avoid overreaching which usually means your frame is too big, or a hunched posture and your frame being too small. Adding in some core exercises into your fitness regime will help protect your back and make you a more powerful cyclist.

2. Knee pain

Knee pain is another common cycling injury and is usually caused by a poorly fitting bike. A tight IT band, which is the fibrous tissue that runs down the outer thigh, caused by less flexibility and a repeated action can change the muscle balance around the knee and create tension.

To prevent any damage to your knees, check the height of your saddle and make sure it suits you as this can have a big impact on the state of your knees. Try adding in some hip and knee stretches to reduce tension and increase mobility and finally, try not to over-train and make sure you utilise rest days.

3. Neck pain

Neck pain in cyclists normally originates from riding in the same position for a long time and the pressure on your neck from hyperextending.

To avoid this, make sure your bike fits you well and you’re not straining to reach the handlebars. You should also check that your handlebars are not too low as this can put added pressure on your neck.

4. Saddle sores

Saddle sores is a painful skin irritation that develops after spending many hours on a bike. It’s caused by the friction between your skin, clothes and the saddle and can lead to unpleasant rashes.

Make sure you’ve got a well fitting saddle that suits you and invest in some decent cycling shorts that have a bit of padding. You can also buy some chamois cream to help reduce friction.

5. Foot numbness

Numb feet is another common find among cyclists. This can be caused by ill-fitting shoes or cleats, cleats being placed too far forward or excessive hill cycling, both of which put added pressure on your feet.

To avoid this make sure you invest in properly fitting cleats and you may need a pair for summer and a pair for winter depending on how your feet swell. Make sure the cleats are positioned correctly to alleviate pressure and try to mix up your cycling training so you don’t go overboard with hills.

Even for people who are not really sure they have the time to make the journey all the way to their nearest trail, or who already like the routes they currently run on, there are always reasons why joining the trail running movement could make an already much-loved sport that bit better for you.

1. It’s better for your body

Most runners have had running injuries in their time. And while trail running will have its own dangers (it’s uneven terrain after all), the naturally softer and lower impact ground will give your knees a huge amount of relief. The changing terrain of trail running will distribute muscle stress on more parts of your body — you’ll be less likely to overuse just one as you might whilst road-running, and you’ll definitely reap the benefits of it.

2. Trail runs are often beautiful

Compared to the gym, running outdoors at all is a privilege. Running somewhere beautiful is another thing and trail running is one step further in that direction. It may take you that little bit more time, but it’s utterly worth it for every glance to the horizon you have. There are hundreds of different trail runs, and, unlike city streets, they’ll offer you something different each time. It really is a beautiful variety.

3. You’ll be in nature

There are a lot of city livers that don’t really manage to get out of the bustle of it that often. It’s too easy to underestimate the effects that a trip away — even just for a day — to somewhere that tastes, smells and looks clean and natural. Heading off to a trail for a run will leave you to your own devices, and give you the much needed rest from the constant pressures of everyday life.

4. It’s something new

Trail running is a completely new kind of challenge. The running style is different, the impact on your body is different, and the scenery is different. And every single time it’s different. You’ll never know quite what to expect, but there will always be a sense of adventure in it.

5. A trail run is pressure free

A lot of people get anxious before running a race (or just training) in busy places. Whether it’s about their time, what they are wearing and how they look most of that slips away in trail running. You’re free from the crowds, the passer-bys and a judgmental stop-clock.

6. There’s a friendly atmosphere amongst trail runners

With less people running alongside you, and not many around, there is just an instinctively friendly atmosphere that goes with trail running. There’s an absolute connection and sense of achievement between runners, as they tread the path to fulfilling shared aims and interests — and no doubt take a break from hectic lives left behind.

7. It’s an amazing excuse to travel

There’s something so justifiable about travelling for the purpose of sport. Whether it’s to compete or just check out a particular trail, you can travel the country (and maybe the world) to see new sights and run new paths. And hopefully guilt free too.

Why should I? How do I ? When do I? Here are all of your triathlon taper questions answered.

Once you’ve got used to training countless times a week and shedding sweat and tears while you build up to a big triathlon, it can be very hard to take your foot off the gas and take it easy for a week. Many athletes will think that having a chilled week before your triathlon will lose fitness and hinder your performance but they would be wrong. Giving your body a break and less work to do is exactly what you want to do to give yourself the best chance at success.

Why should I taper?

Tapering gives your body a chance to recover from the strain that you would have been putting it under in all your weeks of training. Taking your training load down lets your muscles heal, meaning that when you hit that start line, they’re ready to go and will be able to carry you further and faster than if you had been training the day before. It also means that your muscles are more prepared to race after you’ve exposed them to a different kind of training.

How do I taper?

Although you may think of tapering as just taking a week off before the triathlon, this isn’t how to do it. The best way to taper is to reduce your overall training load but keep the same training intensity. For example if your normal Monday session is a 30mile bike ride at 20mph, instead do a 20mile ride but still at 20mph so you’re keeping the body working at the same sort of level but not putting the body under stress for as long, giving you more of a chance to recovery efficiently and effectively.

How long should I taper for?

The general rule is: the longer the race, the longer the taper. You want to try and drop your weekly training volume by 20–25% for each week that you are tapering. If you’re doing a sprint triathlon, you won’t need weeks and weeks of tapering when a few days will do. Whereas an Ironman will require nearly a month-long taper.

Is there such thing as tapering too much?

Yes, yes there is. If you take too much time off and take it too easy in the days/weeks leading up to the day then you can end up feeling sluggish and lethargic on the start line. This doesn’t necessarily mean you’ll have a bad race but it does mean you’ll have to work harder for the race that you’ve worked for and deserve. If you’re worried about over-tapering, then steer more towards a taper of higher intensity and higher recovery training to ensure that you get lots of race pace practice in.

Why am I getting slower?

Don’t worry if you start showing some slower times for a few sessions. This is perfectly normal while your body adjusts to a new training routine. Tapering can be a mental challenge while you try and change what you’re doing when you feel like you should be doing more. Any training that you do within the last 10 days before your triathlon won’t aid your performance or fitness, while a decent rest will.

It is quite common for someone on their taper to get a bit grumpy because of all this, so try and stay positive and be nice to all the people who have been supporting you in all your training.

Tapering for distance

Like I said earlier; the longer the race, the longer the taper. Triathlons come in various different distances and you can’t taper the same way for each of them. Here is how long you should be tapering for each specific triathlon.

• Sprint — Wind it down with 4–7 days to go.
• Olympic — Wind it down with 10 days to go.
• Half-Ironman — Wind it down with 2 weeks to go.
• Ironman — Wind it down with 3 weeks to go.

Some Running Tips

1. Increase your mileage slowly

Especially for new runners, a 10% increase in mileage per week is a safe start. Running injuries like shin splints (throbbing pains in shins) turns up as 15% of all cases in beginners, and is usually a result of over-training. Follow your running training plan to get the right increase and pay attention to rest days.

2. Take care when buying running shoes

The right running shoes are pretty key. They can be expensive, but so is paying for a physical therapist. It will completely change your running training experience. Shoes that fit well and can absorb impact in the right way are definitely worth the investment. Specialist sports shops will be able to video and measure your gait (the way you walk or run). They can help you choose shoes that you feel comfortable in and that will be good for you in the long term, minimising your chance of a running injury.

3. Look into low-impact running training

Running on concrete can wreck your knees. 40% of running injuries affect the knee, and ‘Runner’s Knee’ is up there for the most common. Pavement or downhill running will likely cause pain behind, around, or on the front of the knee. Even running on tarmac or asphalt is better for your knees, but of course trail or grass running will give you the softest landing. Cycling, swimming and cross-training also gives opportunities for fitness training that require no impact at all.

4. Stop running when in pain

Even though you definitely won’t want to, when you have joint or muscle pain, stop running. Usually runners feel pain in the knee and shin areas, and it’s better to rest and hopefully check it out than carry on straight away. Do some Googling, see a physical therapist (etc.) and follow their advice. You can do some of the low-impact running training above until you feel comfortable to run again.

5. How to deal with running pain

You can follow some basic tips that’ll stop your running injury from getting worse. Sleeping with your legs elevated, taking ibuprofen and using a compression (a tubigrip or other) to reduce swelling, and icing several times a day is a good start. You can also try to include body strengthening exercises into your running training plan — for both your core and lower body. Both will make you less vulnerable to recurring running injuries.

6. Warm-up and Cool-down

Warming up by stretching and dynamic movements beforehand can stop you twinging something while running. Cooling down though is just as important if you want to avoid tight muscles and stiffness. After a couple of stretches, you can loosen out your muscles post-run by foam rolling. Pay attention to your preparation and running recovery and you’ll prevent at least some running injuries.

7. Listen to your body

Most runners will probably know when they are pushing their bodies too hard. It’s difficult to pay attention to the signs though when training gives you the boost it does, and your running event is coming up. But, it will always be better to be able to run the next race than to push yourself over the limit this time. Take it slow and listen to your body — signing up to that running event can still be the best decision you ever made.

It’s finally the weekend and you’re keen to find something fun and exciting to do now you’ve got the whole family together. Finding family friendly running events fits the bill, and will (hopefully) tire out your kids a little bit to give you a rest too!

1. (The) Big Fun Run

The Big Fun Run is. big. and. fun. And for cancer research. It is definitely family friendly and definitely for a great cause. It’s a pretty simple 5k — it’s not timed, and you don’t even need to run. You can wear anything at all, come in a big group or a little group, do it to raise awareness for charity or to take your kids out for the day. It’s free for under 5s, you can take a pram, and you’ll all get a medal at the end of it. Be accepted by a charity on the booking form and they’ll even cover your entry costs. In a few words, it’s either cheap or charitable, and always cheerful. So dress up or don’t, but find one of the 20 Big Fun Runs near you between July and October. Have a look at https://www.bigfunrun.com/ if you fancy more info.

2. The Color Run™

The Color Run is known as the ‘Happiest 5k On The Planet’. And this family run really has an atmosphere that lives up to it’s reputation. It’s supported by volunteers and raises money for charity. It’s an untimed 5k run, walk or (as they suggest on their website) a skip and dance to a colour sprayed finish line. You’ll get covered in coloured powder by (happy) people throughout the event. Under 5s can enter the ‘Little Colour Runner’ and teams of 4+ get discounts. It’s a unique experience that’ll give you a photo second to none. And it’s an amazing thing to do with a family. So, join in and support The Color Run and their partnership with #TeamNSPCC. Check it out at https://thecolorrun.co.uk/.

3. Inflatable 5K

Inflatable 5k running events are all obstacle courses (and unsurprisingly full of inflatables). It’s the UK’s biggest obstacle run, has different themed obstacles (all fully detailed online) and will give you and your kids a pretty awesome family run experience. You just need one adult for three kids and you’re good to go find one of the many events that are all around the UK and throughout the year. At Christmas you can even dress up and run the Santa Run with hundreds of other suited-up red runners, and for Halloween you can enter the much-loved Survival Run Inflatable 5k. You can be either zombie or victim and you’ll be given severed limbs and enough (fake) blood to cause a bit of a stir with your Zombie entry form (so long as you’re over 18). This family run is a different kind of day out, but one your kids will love. But whether holiday season or not, the obstacles are amazing, so go ahead and book your first one here: https://www.ukrunningevents.co.uk/.

4. Bubble Rush

This time it’s not just about colour, but coloured bubbles. From April to October you can find Bubble Rush 5k runs pretty much every week. And it’s just as family friendly. Even while you’re pushing your way through a foam filled course, it still manages to cater for wheelchairs, prams and kids of all ages. In also helping local hospices with funds raised, it makes pushing through a 4ft bubble bath more than just a fun run. They’re all around, and all very, very good events. Again there’s no time limit — you’d probably struggle to run anyway, and let’s face it, you probably want to make it last as long as possible.

5. Mini Military Mud Run

It can be a 3, 5 or a 9k. It doesn’t matter how good you are at sport. What does matter though is if you’re not prepared to get very, very muddy. This mud run obstacle course is, as ‘mini’ suggests, for children. But it’s also one that the whole family can take part in too. So, as long as you are older than 3 and a half you can turn up (although we reckon this time definitely with your parents). The whole family can camp together for only £15 per tent pitched, and there’s music and a bar in July and September for some parental relaxation in the evenings. Not just one of the best fun runs, it could be the most amazing family weekend as well.

Packing for an Ironman is just like packing to go on holiday. You’ll remember the majority of stuff but if there’s one thing that you forget, you could be left on the sideline cheering on your mates. So make sure you’ve got everything with this handy list of ALL of the kit you’ll need.

There are two things that will help you keep on top of all of the stuff you’ll need for the Ironman.

1. Pack well in advance to avoid the unnecessary stress of running around the night before the event trying to find everything.
2. Breakdown your packing in terms of each leg of the race so you can be more focused with your packing.

Pre-race:

• Casual clothes and shoes
• Gear — GPS watch, heart rate monitor, power meter, etc
• Pre-race snacks
• Comfortable footwear
• Scissors — to trim down your race number (to fit better / to be more aero)

The Swim:

You will need to do some research in advance to see what the water temperature will be like so you know what sort of kit you’ll likely need. Not all races are wetsuit-legal so you’ll also need to check that. It is best to bring a wetsuit with you just in case. Better to have it and not need it than the other way around.

Many athlete will also bring two pairs of swimming goggles — one tinted pair and one clear pair — for in case you are swimming towards the sun.

• Warm clothes for the wait at the start
• Trisuit or tri-shorts and a top
• 2 sets of goggles
• Wetsuit
• An old shirt or towel — to wipe dirt off your feet before you get on the bike
• Waterproof suncream

The Cycle:

Before you even think about packing, make sure your bike is ready. If you can, take it to a shop to get a professional service and tune-up. You’ll want to take a small tool bag with you and I recommended that you get yourself a small seat bag so that you can have these tools when you’re out on the ride.

• Bike (obvs)
• Helmet — you won’t be allowed to compete without one
• Sunglasses
• Cycling shoes and socks
• Multiple water bottles
• Nutrition — gels, snacks, energy bars
• Seat bag with tool kit — multi-tool, inner tubes, tyre levers, CO2 cannisters, mini-pump, etc
• Foot pump

The Run:

Packing for the run requires the least amount of effort. Seeing as you can always wear your running shoes and your hat or visor to save crucial bag space.

• Running shoes
• Hat or visor
• Nutrition belt — for your energy gels and snacks
• Vaseline, plasters, etc — for post race recovery and comfort

There are a whole load of running events to choose from. If you feel like you need a bit of guidance, then have a read of this to help. Whichever you go for, it’s just great you’re taking part.

Running a 5k is a great starting point. It is short enough that you can gently ease yourself into training and it shouldn’t matter how fit you are at the start. Hopefully it won’t be too rushed and you are unlikely to risk an injury by doing too much.

A 10k is not too time consuming, but a little bit of training is advisable. So you can find the running motivation to keep fit and do some running each week. Hopefully it is the kind of running training that will just make itself part of your life, so after you’ve completed your 10k you are still keen to carry on.

While training for a Half Marathon shouldn’t be too time-consuming, it’s still a step up from what you might normally be running. You can hopefully find the time to train for it without having to sacrifice your social life or make big dietary changes. The days are long and weekends are there for a reason.

If you are prepared to give up time to dedicate to any running events, then presumably you have thought about a Marathon. That itself suggests you’re capable. Most take place on roads in cities, and there should be a great atmosphere as thousands of fellow runners complete it with you.

Trail running meets extreme long-distance running and there’s the Ultra Marathon. It’s safer for your knees, it’s an insane achievement, and it’s got it’s own intimate atmosphere. Give up only a fraction more time, travel outside the city and go running in the hills and mountains.

Want to get into running events but don’t know where to start?

Check out our handy list of fun and friendly running events and races that beginners can get stuck into.

ParkRun UK

Location: Nationwide

Date: EVERY Saturday

Link: http://www.parkrun.org.uk/

ParkRun is the perfect way to get into running events. They happen all over the country at 9am every Saturday. Although they are a timed 5k run, there’s no pressure or overbearing competitive nature and are great for if you’re looking to get fit, get into competitive running, or just looking for some way of dragging yourself out of bed on a lazy Saturday morning. Best thing about it, it’s totally free!

Find your local ParkRun here.

Chase the Sun

Location: Various, London

Date: Various

Link: https://www.letsdothis.com/o/runthrough-69173

Similar to ParkRun but less frequent, Chase the Sun runs happen all over London in parks such as Hyde Park, Crystal Palace, the Olympic Park and many more. Again with a friendly and non-competitive nature, you can do either a 5k or 10k run at your own pace without the pressure of professionals shooting past you!

The Big Fun Run Series

Location: Nationwide

Date: Throughout the Summer

Link: https://www.letsdothis.com/o/big-fun-run-25643

The Big Fun Run series is a series untimed 5k fun runs at 20 different locations all over the UK. The series is strictly for fun and to have fun while taking relaxed exercise. Since they’re untimed, there’s no pressure or competitive nature and everyone can run their 5000m in their own time. Suitable for all the family, the Big Fun Run series is perfect for anyone who wants to do a little bit of exercise while raising a bit of money in the process, so it’s good for the body and good for the conscience!

Great Manchester Run

Location: ManchesterDate: 28th May 2018

Link: https://www.letsdothis.com/e/great-manchester-run-18127

Perfect for those of any fitness level, the Great Manchester Run features both a 10k and half marathon to cater to all athletic abilities. Make your way around the heart of Manchester, spurred on by amazing musical entertainment, during this celebration of sport and community often seen as an all day running party around the city! You’ll pass by famous landmarks like the Old Trafford footy stadium and even past the well-known Coronation Streetcobbles.

Vitality London 10,000

Location: London

Link: https://www.letsdothis.com/e/vitality-london-10000-18139

Much like the above race, the London 10,000 is a very well organised and fun race that can be completed at any speed, whether you’re going for a new personal best or just looking for a challenge, this is a flat and fast course for all fitness levels and abilities. The course starts and finishes in the lovely, green St. James’s Park and is clearly maked at every kilometre so you know exactly where you are and if you’re on track to your goal!

Simplyhealth Great South Run

Location: Portsmouth

Link: https://www.letsdothis.com/e/great-south-run-5k-junior-mini-16882

Last on our list is the Great South Run. If you’re already completed a few 10k’s but don’t think you’ve got it in you to complete a half marathon, then why not meet halfway and do the Great South Run! With a flat 10 mile course, starting and finishing on the beautiful Southsea seafront, and with special permission to run past the historic HMS Victory and the Mary Rose, the Great South Run is a brilliantly organised and well-run event which has become widely known as one of the world’s premier 10 mile road races.