Training for the Big Day!
Running injuries are commonly attributed to faulty biomechanics and errors in training methods. Some researchers have estimated up to 60% of runners will experience an injury that will limit their activities. While some of these injuries are due to actual trauma, the vast majority fall into the category of over-use syndromes. Running on worn-out shoes or, ignoring our body’s messages and continuing to run through pain can contribute to further injury. Here are some helpful hints in preparing you for the big race.
Training for the run:
The initial training phase should consist of establishing a good aerobic base, a comfortable slow pace where oxygen is plentiful, allowing the body to convert stored fats and glucose for energy. If you have a training partner like a watch or GPS, you will typically see this in training zone 1. Another good way to tell if you’re running in zone 1 is breathing through your nose. If you can’t calmly breath in and out of your nose while running, your heart rate is likely too high and, in turn, less oxygen is present in the body. Once you’ve created that base you can increase your pace to zones 2-3. There are times when you should train at 80-90% max heart rate. When you reach this rate, it is called anaerobic threshold, which is the point right before oxygen debt occurs. You will utilize this in hill training and separate interval training methods. The majority of ultrarunners, who are running 80-250km races, train purely in zones 1 and 2.
Training errors can include a sudden increase in distance, frequency or pace that you are not used to thus, resulting in “over-use” or traumatic injuries. Without proper training and not easing into your goals, you can see foot/ankle injuries, hamstring/quad strains, hip flexor spasm, even low back (SI Joint) pains as well. There is a common saying: Slow is smooth, smooth is fast. If you remember that throughout the training program you have established, you will find less injuries and aches will occur. To avoid running injuries here are a few simple tips.
Softer Surfaces:
Try running on a softer surface. The firmer the surface the more jarring and compression you will experience on your joints. Stay away from concrete and aim for packed dirt or grass to even out those forces. Running on an unstable surface like dirt or grass is also very good for proprioception. This helps improve balance, spatial awareness, as well as helps the joints move better due to needing more stabilization.
The Correct paths:
Avoid repetitive turns and motions, such as running on a track. A track is a combination of a hard surface and repetitive turns. More variety in the surface terrain increases more instances for injury so: slow is smooth, smooth is fast.
Return to training:
A running injury often involves the joints and muscles we use for daily activities, therefore, recovery after an injury can be difficult. Ask for help, get ideas, and get back out there! Hope to see you on the trails soon!
By Dr. Darren Scarborough & Dr. Ryan Derochie
Bragg Creek Chiropractic Clinic
