If 2020 has shown us something, it’s that we crave outdoor exercise, fresh air, movement, endorphins and that feeling of being ‘out of breath, but satisfied.’
Running is cheap, simple, and a born skill with minimal equipment (putting aside the carbon plated super shoes and the data tracking devices.) It makes you feel alive and strong and…. well, it’s legal and open which is definite plus in these 2020 times (Melbourne I see you and I feel it too.)
Running niggles have been my most common injury complaint during iso/quari/rona plague, whatever you may call it. In my opinion, the reason is multifactorial. It’s not because we have the wrong shoes, the wrong technique or terrible fitness (these are all facets to look at) but, in my opinion not the primary cause of injury. It is OVERLOAD.
I am the first to admit, running is addictive and almost as contagious as...... (you know what.) You feel great, you reach your goal time/distance and then next minute: “I need to go faster, further, and more frequently.”
If you have not been a runner previously and just launch into it all guns blazing, there WILL be carnage. You may get away with it a few days, weeks, heck even months but if you overload too quickly, I promise the cracks will start to form.
This is coming from someone who has had more bone stress injuries than fingers (and toes). If I had a superpower it would be: biting off more than I can chew and ending up in the pool.
THIS DOES NOT HAVE TO BE YOU!
There is no magic dosage for exact ‘start to run’ generically. It is not a chemical equation or a perfectly balanced cocktail, it is completely individual to YOU. However there a few things I recommend you consider before you grab your new trainers and head to the tan running track:
There are many more areas to think about such as surface, footwear and nutrition, but my top three above will definitely (ironically) keep you out of the physio clinic if implemented properly. Physio should be there if you need it along the way but if you find yourself there every week or two, you need to look at your load program.
Next week, I will give you an example program of what I would give a ‘couch to 5km runner’. It won’t be flashy or fancy, bit it will be effective and you won’t be booking in for me to dry needle your calves or organize a scan of your foot if you follow the plan!
Stay tuned, stay sane (if in Melbourne right now) and stay healthy!
Online Pilates: ACB Pilates
RUNNING! It's a wonderfully addictive sport and as far as km's go you can feel like a kid in a candy store who's saved a tonne of pocket money. We discover new trails and parks, run longer/faster/harder and it almost becomes a game of 'running roulette': how far can we go and still tolerate the impact?
Maybe not straight away but, inevitably, we fall victim to injury and niggles at some point to varying degrees which can be multifaceted in cause.
BUT How do we bounce back safely and effectively without running the risk of re-injury? What does a 'Return to Running' program look like?
Here are my thoughts....
If you are a runner, inevitably someone has said something along the lines of:
"Oh No! Your poor joints. How do your knees hold up?!"
We can often dismiss this, but the question does not go unwarranted....
There IS a knee condition that is close to my heart and can side line you from running which is called patellofemoral pain or RUNNERS KNEE. It doesn't mean you are going to have "bad knees when you're old" but if you ignore this condition it can kneecap your training for months (pun intended) and take the buzz out of your training. Been there.
Here is the low down!
Mobility and stretching shouldn’t feel like a chore. I have learned to actually look forward to it! I know in myself I always feel less of a 90 year old if I take time to do a stretch warm up and also don’t pull up as stiff the next day if I factor in some post run mobility work.
Stretching and mobility is not the golden ticket to running performance enhancement, nor is it the magic pill to injury prevention….
Do I recommend it to clients and factor it into my weekly routine to stay limber and fresh?
Here's is how and why I recommend regular stretching to runners as part of a holistic training program to help with movement efficiency and recovery.....