2014 Fueled By Fine Wine Training

Training Tips To Ensure You
Make It To The Start And
The Finish Line

By Sasha Jackson
MPT, OCS, CMPT

If you are a runner, most likely you, your training partner, or someone you know have experienced an injury. A poll by Runner’s World magazine found that 66% of respondents suffered an injury in 2009. Yeung and Yeung in their article, “Systematic Review of Interventions to Prevent Lower Limb Soft Tissue Running Injuries”, reported in the British Journal of Sports Medicine that high training load increases the risk of injury and modification of the training schedule can decrease the incidence of injury. The evidence was not conclusive that stretching or insoles prevent injury.

The March 2010 issue of Runner’s World magazine included the article, “The 10 Laws of Injury Prevention” by Amby Burfoot. The author searched medical literature and interviewed running injury experts for the following recommendations.

1. Know Your Limits

Training errors are the number one cause of running injuries. Follow the 10% rule of building your weekly training mileage by no more than 10% per week. Rotate between hard and easy days. Avoid overly aggressive training of hills, intervals and trails. Take time to get back to training after injury or if there was a break in training.

2. Listen to Your Body

If you do not run through pain, you can help prevent injuries from worsening. At the first sign of pain which increases during running, take 3 days off and substitute running with walking, water exercise or biking. On day 4, start running slowly. If pain continues, take 3 days off, and then try again. If pain persists, see a specialist, such as your physician and/or a physical therapist.

3. Consider Shortening Your Stride

Runners who shorten their stride by 10% can reduce their risk of tibial stress fracture. If you have an injury related to gait, see a physical therapist that specializes in treating these dysfunctions.

4. Use Strength Training to Strengthen Your Body

Hip strength is crucial for leg stability and rehabilitation of injuries.

5. Rice Works

Treat injuries and pain with Rest, Ice, Compression and Elevation. One expert recommends adding Protection.

6. Run on a Level Surface

Be cognizant of road camber encountered with running on the left side of the road which creates a functional leg length discrepancy which can place increased stress on the joints.

7. Don't Race or do Speed Work Too Often

Limit speedwork if you are injury prone. Races take their toll. Take one day off for every mile raced.

8. Stretch the Back of Your Legs

Studies have failed to show that stretching reduces running overuse injuries although experts report that despite this, they are not ready to abandon stretching. Plus, stretching feels good!

9. Cross-Training Provides Active Rest and Recovery

Include one non-running day a week in your training schedule. Cross-train using swimming, cycling, elliptical and rowing.

10. Get Shoes That Fit

Replace your shoes every 300-500 miles. Buy less shoe. Purchase shoes from a running specialty shoe store.

References

1. Yeung EW, Yeung SS.

A Systematic Review of Interventions to Prevent Lower Limb Soft Tissue Running Injuries. British Journal of Sports Medicine. December 2001; 35 (6): 383-389.ning specialty shoe store.

2. Burfoot A.

The 10 Laws of Injury Prevention. Runner’s World. March 2010.

The Will Justice Training Plan

By extremely popular demand, the 2011 Will Justice Fueled by Fine Wine training plan is now available for download.