There have been many more folks running these past few weeks. I am passionate about running and I love seeing so many people taking to the streets to stay fit, burn off stress, improve mental wellbeing, disconnect from work etc… While I think it’s an amazing way to exercise, there are some fundamental aspects of train you must understand to stay injury free!
Injury rates are high! Unfortunately, 20-70% of runners per year will sustain a running related injury. Why? One major postulation of injuries are training errors. This is the too much, too soon principle-The runner has run too many miles or they have run too many miles at an intense effort in too short a period of time. So how can you minimize the risk of injury:
Have a plan… seriously. You may feel awesome for a few days and pound out the miles... but if you have not been consistently running or exercising then it will catch up to you. I recommend starting small with running minutes/miles. If you have no run in a greater than 6 months, then you need to start slow:
Beginners Running Program
If this seems too easy then have a look at The Running Clinic’s website for simple running plans or better yet get in touch with a running coach who has years of experiencing helping runners achieve their wellness or performance goals.
2. When progressing miles the 10% “rule” is an appropriate guideline. If you are a seasoned runner who has taken a few weeks off then the 10% rule does not apply because your previous exercise investment has yielded resiliency dividends. If you have sustained a running related injury or are new to running, then the 10% rule may be too aggressive for your body’s capacity.
3. Always pay respect to the hard days with a few easy. If you had a run in which you felt like Eliud Kipchoge and burned up the pavement, then you may need 1 to 3 days of active recovery. An active recovery day can be simple like 20 minutes of walking. It may even be a light, easy jog or some stretching.
4. Monitor your response to activity. During activity, if you cannot say your ABC’s aloud without needing extra breaths then you are running at a higher intensity—> see tip #3. After Activity, you should feel recovered within 24 hours after an easy run. If you are not ready to go the next day then it is a sign to take it easy. Your body will let you know when it’s ready to go harder again.
Typically, a mix of easy and hard is recommended at an 80/20 ratio. Researchers have found going hard > 20% of the time did not improve performance in races or time trials. Also, it may be associated with a higher injury risk. So if weighing the risk/reward, there is no benefit from going hard > 20% of the time.
If you would like more guidance on the advice above I am happy to help! If you are struggling with an injury, talking to a physical therapist with a specialty in running can provide insights and a plan to get you moving again!