24 May Deconstructing YOUR Run Smarter Quiz answers
I have been blown away with the volume of runners testing out their knowledge with the Run Smarter Quiz. It has been fun creating podcast episodes and now a blog to debunk misconceptions and reveal the population’s understanding of certain topics.
Currently I have 130 runners complete the 30 question quiz covering pain science, injury management and running technique. This blog will address some misconceptions but also acknowledge excellence.
- T/F: Weaker runners get injured more often: 65.8% answered True. This is a tricky one because based on studies, it seems all runners get injured at relatively the same rate regardless of weekly mileage, shoes, experience, running form and strength. Evidence is skimpy for strength training contributing to ‘injury prevention’ but is gold standard for injury management and recovery. It makes sense that strengthening will build up your capacity to tolerate the high loads required for running, but the biopsychosocial realm of injuries is so multi-factorial, it is proving tough to predict.
- T/F: Most runners should transition from a heel strike to a forefoot strike: I wanted to acknowledge you for this response because 71.7% identified this question as false. You are correct! With studies showing 80% of ALL distance runners having an initial contact towards the rearfoot and the collection of research showing no difference in injury rates or performance comparing rearfoot strike to non-rearfoot strike. Gold star for you all!
- T/F: A chronic tendinopathy (>12 months) will most likely revert back to a normal tendon if treated well: With the pathology continuum model a ‘degenerative tendon’ (poorly managed for >6 months) begins irreversible structure changes. With 62% identifying the statement as true, the answer is false. When a tendinopathy reaches this stage, we still sim for a pain-free and fully functioning tendon. However, our focus is building up the ‘healthy’ portion of the tendon.
- T/F: There is an increased risk of injury if you reduce your sleep from 8 to 6 hours per night: A massive gold star for 90% of you who answered true! There hasn’t been a lot of adult studies focused purely on runners, but there has been plenty of team sports & adolescent running populations tested. This illustrates the multi-factorial point in question 1 with adolescents increasing likelihood of injury by 70% with reduced sleep.
If you like hearing these quiz explanations I have 3 podcast episodes addressing more running misconceptions just search The Run Smarter Podcast and have a listen. Thanks for reading.