In the first article of this series some basic exercise principles were introduced. You now have a better understanding of the basic mechanisms that lead to running injuries.
One of the most common overtraining errors is experienced by all of us at one time or another. Muscle soreness we experience 1 or 2 days after an exercise session represents an early warning sign. It has been extensively studied and carries the pnemonic, DOMS, for delayed onset muscle soreness. It’s okay to train through this problem if the symptoms are minor and don’t progress but, if the pain is disabling and you can barely get out of bed, then take another day or two of rest with some light stretching. Tone down the intensity and rebuild more slowly during the next set of training episodes.
In short, follow a reasonable training schedule that allows for easy days interspersed with harder days. Pay attention to the aches and pains and don’t ignore them if they persist. It is better to take a rest day or very easy day than it is too push too hard and overtrain.
Major risk factors for running injuries:
1) Weekly running mileage is the most easily identified and most critical risk factor. Be patient, build a base that is appropriate to your situation. Set your goals reasonably and enjoy the process. Injury rate goes up exponentially when running more than 40 miles per week. Serious runners may exceed this mileage but training needs to be more carefully monitored. Increasing the mileage is only one part of the running fitness equation and there are many other ways of performance enhancement such as improving running efficiency or manipulating workout regimens.
2) Recent injury – returning too soon or at too high a training intensity after injury
3) 3 years or less of current running experience. It takes time for your body to adapt. In general, the soft tissue takes longer to develop than the cardiovascular capacity. Athletes at all levels are capable of pushing themselves to soft tissue injury.
4) Recent change in training regimen which can mean higher frequency of workouts, increased intensity such as speed or hill work or duration as outlined in number one above.
5) Environmental changes – a new shoe, running surface, weather
6) Change in technique
7) Lack of flexibility
8) Muscle imbalance or poor strength
Prevention
By now, the main guiding principles for injury prevention should be clear:
1) Adequate rest and recovery including sleep
2) Sound nutrition – remember you are stressing the body with exercise. You are placing an increased demand on the human physiology which requires adequate fuel and cofactors to help in the repair process. Your diet should consist of a balance of lean protein, fresh fruits/vegetables, healthy fats, and carbohydrates. Most of us overdo the simple carbohydrates and are lacking in the vegetable department. Vegetables contain critical metabolic cofactors, anti-oxidants, and phytonutrients important for exercise performance and recovery. During the first hour or two after exercise there is a physiologic window of opportunity. Consume a nutrient drink that includes a balance of carbohydrates and protein. It is often difficult to consume a whole food meal immediately after a hard workout and a properly balanced recovery drink can greatly enhance recovery and ultimately, improvement. Unfortunately, the fitness industry has been inundated with a vast array of choices most of which have not been adequately researched. Your body needs both protein for structural repair and carbohydrate to replenish spent glycogen.
3) Adequate hydration before, during, and after exercise. (Your urine should be light colored and free of particulate matter, i.e. clear not cloudy)
4) Shoes in good condition and designed for running. Most shoes have lost their functional structure by 300 miles.
5) Maintain or train adequate active flexibility. Active flexibility is the range of motion you can achieve with your muscles only, without aids such as a partner, an object, or manual pressure using your other body parts.
6) Adequate dynamic warm-up and cool down. Pre-exercise warm-up should consist of movement prep type dynamic exercise that both warms the muscles and preps active flexibility. Warm-up should not end more than 5 minutes before engaging in the training or race event. Traditional static stretching should be reserved for after exercise or in a separate session.
This concludes the second installment of this series. In the final article, I will discuss some of the most common running injuries and their treatment. You should already know how to avoid these injuries by following the guidelines discussed above.
The Riverwalk takes place Saturday, July 14th. For more information, please visit www.hbtevents.com
