Are training errors causing your running injuries?

Most running injuries fall under the 'overuse' umbrella, especially amongst the endurance athletes. Sure, biomechanical flaws and strength/mobility issues can play a role, particularly in which body part succumbs to the demands. But why now? Usually, because your training program is demanding more out of those tissues/structures than it is currently capable of.

There is an imbalance between load vs tissue tolerance. The demands of your sport or running program exceed your current capacity. (that's the aim of injury rehab, to close this gap).

We aren't machines. Humans come in variable sizes and shapes. And no one is symmetrical. We have flaws and some 'faulty' mechanisms. ie pronation, knee valgus, limb length discrepancies, pelvic drop, etc... What we do have is the ability to adapt and repair. But only if we progress slowly and allow adequate adaptation/recovery between training sessions.

Training errors usually entail 'too much too soon'. Progressing quicker than your body can adapt. Sudden changes...

• distance/time (volume)

• speed, intervals or hills (intensity)

• frequency

• footwear (or equipment)

• terrain, surface

• other (job, hobbies, home) - more time on your feet

The injured athlete often blames yesterday's session. Or sometimes they are baffled as the actual session when the injury occurred was rather standard. But in fact, the accumulative damage was actually done over the weeks prior. You may even have ignored a niggle or tightness. Identifying the training errors is an important part of the rehab program to avoid repeating the mistake on return to play.

The 10% rule (increase per week) isn't perfect, but it is a good starting point. Also consider a recovery week every month or so, backing off slightly. Consider an 'off season' occasionally. Incorporate cross training (bike, swim, hike, kayak, yoga, surf, ...) into your program to mix things up. Running is hard on the body, these are great ways to maintain fitness without the impact. Strength training (heavy) is a must to prepare your body for the demands you want to place on it.

Consistency beats the weekend warrior. A structured training program 6 days a week, with one recovery day, that progresses gradually is much safer than random sessions. We want to avoid a mountain range graph (see image). Smashing yourself on the weekend, paying for it all week, then repeating the punishing activities next weekend will catch you out eventually.

You can't run hard or fast every session. Your training week should include a variety of sessions, spreading out the intense sessions to allow your body to adapt and recover. That's exactly what the elite runners do. Intervals develop speed, definitely. But 80% of your run k's should be slower. And don't finish every long run absolutely spent... it's OK to call it quits with a few k's spare in the tank (and legs). You'll recovery quicker.

Changes in footwear, bike position, or switching from road to grass running or hills all require a transition period. Time for the body to increase its tolerance to these different muscle/joint/bone loads.

Unfortunately, just as we get stronger/fitter with sensible training, we also get weaker or decondition if we take a break due to illness, injury, holiday, work, off season, ...On return we can't just take off where we left off. It takes a few sessions or even a few weeks to build back that fitness.

Your sweet spot is variable, depending on your current fitness and current life circumstances. We must train slightly above our current ability, but training too hard can lead to injury. Prolonged rest or easy training will reduce your fitness and capacity.

Monitor your body. A drop in energy levels, mood, sex drive, sleep, appetite are signs of chronic fatigue levels developing due to overtraining. Prolonged muscle aches and stiffness are too. Often the body gives us little clues before an injury kicks in. Niggles, twinges, tightness...

As your life load increases, your training load may need to decrease. Temporarily.

Stress is stress. Whether it be training, work, financial, family, poor diet, poor sleep, .... Our body becomes more vulnerable, something has to give. In periods where work is smashing you or a family member is battling a serious illness, keep exercising for your mental wellbeing but just back off a touch.

I say this a lot, but recovery from training is key. Exercise provides the stimulus but it's during recovery that we adapt and grow stronger. Often what makes the elite stand out from the average is their ability to recovery quicker and train more often. To give yourself the best chance of recovering between sessions, focus on good nutrition, quality sleep, stress relieving exercises. A sensible program. Nail these things before you even spend money on ice baths, compression boots, massages, fancy supplements.

A final note on Frequency: as stated, sudden changes are a recipe for disaster. You can't add an extra couple of runs a week just prior to the Hawaii holiday to be bikini fit. That's a given.

As with all parts of a training program, you have to find what works for you. (Don't just copy what an Olympic runner does on Instagram. They have special genetics, they don't work, they get massages and physio sessions, they sleep 12 hours a day, ....)

Find the sweet spot that your body can handle. I don't recommend running 7 days a week, but evidence states that two runs a week can also increase your risk of injury. Find that happy medium somewhere in the middle. We still need to put enough k's into our body for it to build its tolerance for running.