25 Apr Preventing your running ‘cov-erload’ Injuries
We now have a lot more time on our hands and we seem to be spending it running. Gyms are closed so unless you have a good set-up at home, your strength lessons are replaced with more running. While a spike in fitness and overall participation in physical activity is awesome! It can increase the likelihood of injury if you push beyond your body’s capacity to tolerate load. So, for todays blog I thought I would remind you of some overloading principles to reduce your injury risk.
- Do not increase your weekly mileage by more than 20%: Research describes the ‘10% rule’ to avoid overuse injuries but that can be too conservative especially those with already low mileage. Fifteen percent may be a sweet spot for most but 20% is touching into the red zone. Monitor your weekly mileage and plan your runs accordingly.
- Avoid combining new variables like distance, speed, hills: If progressing is the goal and you want to challenge the body with something new, add variables one at a time to see how the body reacts. For example, if you have not attempted hills before you would not combine these with your long run. If you wanted to attempt faster runs, start with shorter, flat circuits. Once you are confidence the body is tolerating these variables then add in others.
- The body will adapt quicker with more frequent, submaximal runs: Running 2 times per week to exhaustion and allowing recovery days has its risks. Your body will adapt quicker, and you will have similar health gains if structuring 4-5 running sessions at an easier intensity.
This is the lower risk approach and will keep you from becoming another ‘cov-erloaded’ statistic. Happy running and stay safe!