Running Tips for a Healthy Race Season
“Injury prevention” isn’t a thing. We can never completely prevent injuries. I prefer to talk about “injury mitigation” - there are some basic things you can do that may reduce your risk of injury, and if you do get injured, will help you bounce back quickly.
I recommend a general dynamic warm-up before all training sessions, but especially before interval training or training on cold days. The only purpose of the warm-up is to get you moving, increase your heart rate, and help you feel less stiff if you’ve been sitting at a desk all day. All exercises should be done under control and range of motion should be gradually increased, not forced. If you’re just going for a short, easy run and it’s warm outside, this may not be necessary if you’re strapped for time. Here’s a very basic warm-up:
Arm Circles - 15 reps forward/back
Leg Swings - 10 reps forward/back
Ankle Circles - 15 reps each way
Quad Stretch - 10 reps per side
Squat to Stand - 8 reps
Lateral Lunge - 6 reps per side
Now, let’s talk about injuries. First, let’s define an injury for our purposes - a report of dysfunction that results in a decrease in performance and/or lost training time, possibly also with a report of pain. We don’t know as much about injury “prevention” as you may think.
Here are some things that DON’T have good evidence for injury prevention: stretching, foam rolling/self myofascial release, and massage. These things can subjectively help you FEEL better if you’re sore, which may help you psychologically, but they don’t seem do anything in regards to injury. Stretching has been pretty thoroughly debunked, and if foam rolling and massage help reduce injury risk, we don’t have any evidence.
The “10% rule” for increasing mileage is also commonly cited, but it too has no evidence for its effectiveness other than common sense. Increases in mileage don’t need to be linear and 10% may be too much or too little for some people. That’s a why knowing your body and having a coach is so important.
Properly managing and “dosing” your training is THE most important factor for having a healthy race season. Here are some training considerations:
Increase mileage slowly based on tolerance. Consider using “down weeks” every 3-6 weeks to reduce mileage temporarily and allow for adaptation.
Don’t exceed 40 miles per week unless you’re experienced and you know your abilities and limits.
When time is a constraint or you’re feeling achy and beat up, focus on QUALITY training. Each workout should have a specific purpose. No junk miles here.
Strength Training has repeatedly been shown to have a positive effect on performance and injury risk and will not negatively affect your endurance training in small doses. It doesn’t take much. I recommend 2x per week, major exercises/muscle groups (squats, deadlifts, bench press, overhead press, pullups, etc). There aren’t any sexy or magic exercises. The basics work for a reason. Cut out all the fluff. Download a free 6 week strength program at the bottom of the page.
If you don’t have much strength training experience, less is more. You’re a RUNNER, not a lifter. You’ll be sore after the first session or two, but if it continues after that and interferes with running, you’re doing too much. Reduce volume by one set and see if you feel better.
More of my thoughts:
My Experience Dealing with Pain
I also highly recommend www.painscience.com and www.barbellmedicine.com as resources.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me