Expanding on yesterday's tweet:
How to *not* get injured
A quick thread... 👇
How to *not* get injured
A quick thread... 👇
1/ Don't ramp volume too aggressively
A (in)famous run coach once said:
"Be patient, not *a* patient"
Following the "10%/wk" rule of thumb is a sure-fire road to injury. I prescribe no more than ~10% per *month* increase in volume for the athletes I work with.
A (in)famous run coach once said:
"Be patient, not *a* patient"
Following the "10%/wk" rule of thumb is a sure-fire road to injury. I prescribe no more than ~10% per *month* increase in volume for the athletes I work with.
2/ Under-eating(!)
In serious runners, the *number one* factor most linked to frequent injuries, in my experience, is under-eating relative to the training load.
If you're doing high volume training in a persistent calorie/protein deficit, injury is just a matter of time.
In serious runners, the *number one* factor most linked to frequent injuries, in my experience, is under-eating relative to the training load.
If you're doing high volume training in a persistent calorie/protein deficit, injury is just a matter of time.
3/ High training stress during high life stress
In terms of timing, I've learned that I can set my clock by when I start to see an athlete reporting higher than usual life stress & an injury lying just around the corner.
I've learned to back *way* off (~50%) during these times.
In terms of timing, I've learned that I can set my clock by when I start to see an athlete reporting higher than usual life stress & an injury lying just around the corner.
I've learned to back *way* off (~50%) during these times.
4/ Not paying attention to small niggles
Particularly as athletes get older, frequent "body maintenance" at the first sign of injury becomes all the more important:
* Massage/roll/mobilize any "hot spots".
* Don't continue runs to the point that they get "hotter".
Particularly as athletes get older, frequent "body maintenance" at the first sign of injury becomes all the more important:
* Massage/roll/mobilize any "hot spots".
* Don't continue runs to the point that they get "hotter".
5/ *Too much* interval training under fatigue/before a base is established
A prime injury set up is a tired, tight athlete trying to move fast
So start by building a base of:
* Fitness/fast recovery between reps/sessions
* Mobility over required ROMs
* Coordination when fresh
A prime injury set up is a tired, tight athlete trying to move fast
So start by building a base of:
* Fitness/fast recovery between reps/sessions
* Mobility over required ROMs
* Coordination when fresh
• • •
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