I have just spent the weekend in Reading on Tom Goom’s Running Repairs Course.
It was a great course and I want to write a few bits down that I think will be great for readers to know, and to help me remember!
We spent time looking at Gait Analysis, which was really interesting and thought provoking. We went on to look at training plans and how this might impact on injury and finally we had an active time in the gym, looking at rehab exercises and progressions. All designed to help a runner get back to running.
It is important that a runner keeps a log of sorts, so that they have some idea of how far they run, how often they run, how fast they run and what other keep fit sessions they might do. From here, I would want to have a chat about their log to see if there are any obvious areas that we could look at.
Within Your Training Plan:
- There is enough research to tell us that increasing a run by more than 10% can affect you and can possibly lead to injury (RO Neilson has published research to show that running injuries can be associated with a change in volume of training and a change in pace). So we might want to check that there has been no sudden increase in milage, numbers of runs or intensity runs. Of course if you have an Ultra Marathon Runner, then 10% might be a bit redundant, but with your general runner, the 10% rule holds tight.
- We may want to look at the actual training regime. How often are you running, how far are you running and what speed are you running. Are you running for 3 consecutive days and then not again? This is known as Boom or Bust running, or Weekend Warriors. Are you allowing enough rest days in your running plan. Are you running a long run after a hard gym session? What does your running log look like? This can be really helpful and a tweak, a bit of support and understanding can really make a difference.
- It would also be good to know if you have any Strength and Conditioning in your plan. It has been found that adding Strength and Conditioning really helps to bring injury rates down. When you do this is an integral part of your plan.
- Do you take rest days? Are you good at putting in rest days, or do you feel that they are unimportant. Let’s chat about recovery, looking after yourself and getting some rest days in your plan.
- Are you sleeping enough. Do you get up really early to fit your runs in, but then lack sleep and feel tired. Sleep has also been found to be really important for running and in fact any sport. It is a major recovery time. You need 7-9 hours.
- 6. Are you really stressed at the moment, feeling negative and anxious? These feelings and emotions can have an effect on your running. Be kind to yourself. You may like to look at the free resources available at http://mentalhealth.org.uk and http://www.mind.org.uk
- Is your strength fairly even both sides, do you tend to be weaker on one side. This is really common, nothing to worry about, but great to work on!
Take a look at your training plan and see if there may be some changes you can make to help with your injuries.
If you want some help and advice with your training plan, do get in touch.
Tel:07795552910 or 01635 273210
With thanks to Tom Goom, www.running-physio.com