Hope you're having a great Thursday!! :) It's almost the weeeeeeekend! Yay for 3-day weekends!
I wanted to go through some information I recently got from my running coach that I'm *fingers crossed* praying works, for injury prevention. Y'all know I've been a big fan of preventing injuries during Marathon Training, so this stuff was right up my alley! Although this is specifically for endurance athletes, I think it would apply to all aspects of exercise.
(Like I've said before, I'm not a doctor, certified trainer or professional- these are my own opinions.)
The 10 Injury-Prevention Commandments of Endurance Running
1. Warm Up and Cool Down
A good warm up is a key component to preparing the body for any training session/competition. Warming up elevates the heart rate and VO2, and increases blood flow. This raises the muscle temperature and helps decrease joint and muscle stiffness, which improves the range of motion.
A warm up should be between 5 and 15 minutes and should include activity that reaches as many parts of the body as possible. Examples include slow jumping jacks, jogging, or walking.
[There is a lot of controversy regarding the benefit/harm in stretching "cold" muscles. In my opinion, stretching always feels more effective after my workout, so I try to focus on stretching as part of my cool down.]
The same goes for a good cool-down, with the reverse effect. You should always cool down after any exercise in order to slowly lower the heart rate, and clear the lactic acid in the muscles- which lessens potential muscle soreness. A good cool down involves light, low-intensity aerobic exercises- examples include walking, marching in place, or light jogging.
2. Consume Post Exercise Fuel
The goal of post exercise nutrition is to restore muscle and liver glycogen stores, hydrate, and repair muscle tissues. The most effective time to eat is 15 to 30 minutes post cool down, when your muscles are most receptive to fuel. Tissue and muscle repair can be accelerated if you combine both protein and carbs in a 4:1 ratio.
The best post-workout fuel, due to it's combination of proteins and carbs, is 1 cup of chocolate milk. If you can't stomach milk after a hard work out, go for a protein bar or a banana with peanut butter. And the rule here, is that anything is better than nothing!
3. Incorporate Recovery Techniques
The best technique I've found to recover faster and most efficient is foam rolling and massaging with The Stick. I try to always use a combination of these pre and post long runs. After long runs, you can typically find me sporting my geriatric knee-high compression tights, which help the blood circulate and promote muscle repair. I also ice anything that has the slightest discomfort to it- better to be safe than sorry!
4. Follow the 10-Percent Rule
As a rule of thumb, never increase training time or volume (mileage) any more than 10% per week. Example, if you start with a total of 20 miles total this week, you should run no more than 22 next week.
5. Integrate Strength Training
Strength Training not only raises your basil metabolic rate, but it prepares your body for the stress and strain of training. It also facilitates bone health and can boost your lactate tolerance.
6. Use Proper Equipment
If you're planning on running regularly (even if just for recreation)- get fitted by a professional for a good pair of running shoes. Running in your 6 year old "yard shoes" is recipe for knee pain, shin splints and back pain. Running shoes should be replaced every 6 months- even if you didn't get the full use out of them. The foam cushioning in the shoe begins deteriorating over time!
If using machine weights, make sure you have it set to the right sizing and the right weight. And if cycling, make sure your bike fits you the correct way.
7. Rest and Recover
Always prepare for and include rest days and be flexible with your plan so that you can incorporate unplanned rest days, when needed. If endurance training, it is also very important to include rest or "step back" weeks, in which you lower you weekly mileage to allow your muscles to rebuild and recover before the next push upward.
8. Interval Train
Interval training is a great way to boost endurance, as it improves VO2 and anaerobic threshold. Intervals also allow your body to get faster and more efficient- plus intervals make work out time fly by!
9.More is Not Always Better
Don't be afraid to take a day or two off from your training schedule, if you feel like your body is worn down or sore- just make sure to get in your required mileage (especially long runs!). Switching around your training plan during the week is absolutely okay, just try not to skip any crucial runs.
On the opposite end, over training is worse for your body than rest days. Running extra mileage doesn't earn you bonus points, it just increases your chances of injury!
10. Sleep
Sleep is absolutely essential for recovery. Active adults are urged to get in at least 8-9 hours of sleep each night.. which for me, would mean a 9pm bedtime on days I wake up at 5am. If you're not able to get this much rest, try to plan naps or "rest time" at night or after a work out.
I hope this has helped some of you out there training for races or just in your active lives! Have a great day!!
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