 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
PREVENTING RUNNING INJURIES
The right preparation and training program is the key to successful running and racing. The basic principle of a training
program is designed to condition your body to improve endurance and speed. Common errors that can lead to injuries are over-
training, under-training or poorly planned training. Understanding the factors that contribute to running injuries is important in
preventing overuse injuries. Applying the principles of overload and adaptation to training are the keys to successful running
and avoiding injuries.
OVERLOAD
The principle of OVERLOAD refers to imposing a demand onto the body’s systems and allowing it to adapt to that load.
Overload is the stimulus for the body to improve its ability to handle higher levels of training stress. An appropriate level of
stress leads to adaptation while non-adaptation occurs from too high of a stress load. Non-adaptation leads to over-training and
injuries. A gradual increase in workload, with appropriate rest, stimulates further improvement in conditioning. Gradual
increases in duration and intensity will improve endurance, power and strength.
ADAPTATION
The principle of ADAPTATION refers to the body’s ability to change and adjust to the new demands training imposes. The
goals of training adaptation are 1) to increase the workload that can be performed at the same intensity, and 2) to perform the
same workload at an increased intensity. Adaptation occurs with both the aerobic and anaerobic systems.
Aerobic adaptation is a result of increased oxygen delivery to exercising muscles and improved muscle extraction and
utilization of oxygen. The heart and blood vessels become more efficient at pumping and delivering oxygenated blood to
muscles.
Anaerobic adaptation is a result of increased muscle fiber strength and recruitment, increased lactic acid tolerance and
increased glycogen utilization. Muscles adapt by increasing the ability to utilize glycogen at a higher intensity and slow down
the build-up of lactic acid. Muscles increase the ability to tolerate lactic acid at a higher intensity.
The body adapts to increases in training duration, frequency and intensity over time. Short-term adaptation occurs during a
specific exercise session. Recovery heart rate is the method of determining if your body has adapted to an exercise interval or
session. Your heart rate should decrease to 120 bpm within 1:30 minutes after an interval or exercise session. If it takes longer
then your body has not adapted. The next interval or session should be performed at a lower intensity. Long-term adaptation to
new training loads usually follows the “two week, two month” rule. It takes your mind and body about two weeks to adjust to the
new training stress and about two months for you to fully adapt to the added changes. A decrease in resting heart rate, an
increase in lactate threshold and an improved sub-maximal test are objective measures of long-term adaptation.
Overuse Injuries in Running Athletes
Injuries in running athletes are a common occurrence. Consistently pushing your body to its limits, both physically and
mentally, will inevitably result in injuries. One can say that it is an occupational hazard. These injuries can drastically alter
your training and will probably affect your racing performance. It is imperative that a runner quickly recognizes these injuries
and treats them in order to achieve optimal performance. The keys to preventing and treating injuries are:
1) To recognize training errors that can lead to an injury
2) Recognize the early signs of an injury
3) Address injuries as soon as possible
Do not try to train through an injury thinking that it will go away. Eventually it will worsen and more than likely prevent you from
racing at your top performance level. The best way to treat an injury is to prevent it from happening.
There are several common periods of training in which an athlete is more vulnerable to injury. These are:
1) Adding training volume
2) Increasing training intensity
3) Adding new movement patterns such as hill workouts
4) Returning from an injury or an absence from training
Biomechanical problems, both extrinsic and intrinsic, may contribute to developing overuse injuries.
Extrinsic biomechanical factors include:
1) New or different shoe type or style
2) Excessive shoe wear – over 300 miles
3) Change in running environment
4) Changes in road surface such as cement or canted roads
Intrinsic biomechanical factors include:
1) Muscle imbalances
2) Leg length discrepancy
3) Lower extremity alignment
4) Poor flexibility
5) Changes in technique or form such as running form
6) A sudden change in training volume, intensity, frequency or activity-
“Too much, Too hard, Too soon”
7) Previous or untreated injury
Overuse injuries make up the majority of injuries in running athletes and they are preventable. The best way to prevent and
reduce the risk of overuse injuries is by correcting any of the above factors when recognized.
Preventing Over-Use Injuries
The following tips are helpful in preventing over-use injuries:
1. Avoid over-training – carefully monitor your training progression; remember the10% per week
2. Use a heart rate monitor
3. Listen to your body and REST when needed; DO NOT try to make-up missed training session
4. Address all injuries, even minor ones
5. Allow your body time to recover and heal
6. Include daily stretching into your program
7. Include a strengthening program in your training
8. Correct biomechanical problems
9. Warm-up and Cool-down adequately with each training session
10. Monitor your training with a personal log
