Continuing on from our blog last week, below are some safe ways for runners to incorporate the principles spoken about into their training plan :
1. Remember the Goldilocks Principle; running just enough to cause adaptive changes, but not enough to cause injury. Apply the 24 hour rule: if you recover well after 24 hours with no discomfort or pain, then your body can tolerate the load that it is being placed under. If there is pain or discomfort, we need to be kind to ourselves and reduce the loading intensity.
2. Remember the importance of rest and recovery; be gentle with your body and take into account nutrition, sleep quality and quantity and your physical and mental loading. This is all hugely influential in injury occurrence and rehabilitation in injury occurrence and rehabilitation outcomes after injury.
3. Tim Gabbett, who has done a lot of research into training loads and volumes, recommends no more than 10% increases in training, and being aware of not changing too much at once. For example, we don’t want to go from running 5 kms three times per week on flat ground to running 5 kms three time per week on hills, plus increasing your speed at the same time. You will definitely be on the road to a “boom/bust” cycle!
4. After a period of deconditioning, perhaps after a holiday or sickness or just time off your normal activities, it is important to reassess your training. It is unlikely that you will start off where you left off, again we need to reduce the training load and build up gradually.
Our physiotherapists have been on courses to further develop their skills on running injury management and rehabilitation and can help you to develop an appropriate training plan.
We will do an integrated whole body assessment, looking at how your running and movement patterns or technique may be contributing to overload. We can then put together a tailored plan to reduce loading and increase strength where needed in the kinetic chain.
Our aim is to get you running more safely and more efficiently to reduce the likelihood or recurrence of injury ensuring you can reach your peak performance and attain those sub two hour marathon goals!!!
If you are interested, why not call us and we can book you in for an assessment.