Injury Prevention
FACT: Over 75% of runners are injured every year!
What are some common running injuries?
The Knee: Patellofemoral Pain Syndrome [Runners Knee] & Patellar Tendinopathy & ITB Syndrome
The Lower Leg: Medial Tibial Stress Syndrome [Shin Splints] & Tibial Stress Fracture
The Foot: Ankle Sprain & Achilles Tendinopathy & Plantar Fasciitis
The Hip: Hamstring Tendinopathy & Hamstring Muscle Strain
What are some of the factors that may contribute to running injuries?
▪️ Training errors
▪️ Biomechanics
▪️ Strength deficits
▪️ Anatomical structure
▪️ Prior history of injury
So what are some ways we can decrease our risk of injury?
On The Daily:
▫️ Always warm-up & cool-down
▫️ Dress appropriately for the weather
▫️ Get enough sleep & recovery
▫️ Stay hydrated & fuel your body properly
In The Long Run:
▫️ Rehab any injuries you have with a physical therapist!!!
▫️ Adhere to a strength program throughout the year designed to address your muscular imbalances
▫️ Have your running biomechanics evaluated by a physical therapist with a specialty in running!
▫️ Avoid common training pitfalls such as “too much, too soon” and seek out help of a coach or running group for guidance
▫️ Find a running shoe that is most comfortable for you by visiting your local running shop
▫️ ALWAYS listen to your body!!!
How to dress for any degree of running weather!
The following are suggestions as to what to wear in different running temperatures:
[Temperatures are in Fahrenheit]
🔴 More than 60: Loose-fitting, light-colored short sleeve or sleeveless top + shorts all made of moisture-wicking materials.
🟠 The 50s: Short sleeve or sleeveless top + shorts.
🟡 The 40s: Long-sleeve top + shorts or running leggings. Vest, gloves and ear warmers if needed.
🟣 The 30s: Snug base-layer long sleeve top + running leggings all made of moisture-wicking materials + running jacket or vest + hat + gloves.
🔵 Less than 30: Snug base-layer long sleeve top + running leggings all made of moisture-wicking materials + mid-layer top + running jacket + second layer running pants + hat + gloves + neck warmer.
The focus is to pick what you’ll be comfortable in AFTER that first mile when your body is more warmed up! Keep in mind that layering is important as you can always take a layer off! And every runner is different, so try out different things and see what works for YOU!!!
Sleep!!!
Athletes who sleep less than 8 hours a night on average, have 1.7x greater risk of becoming injured!
What happens when you don’t get enough sleep?
- Increased risk for injury and illness
- Impaired recovery and energy storage
- Decreased reaction time, judgement and awareness
- Impaired psychological, emotional and social function
- Alters memory and motor learning
- Negatively effects your performance and running longevity
How much sleep is recommended?
Athletes 24 years old & younger: 9-10 hours
Athletes 25 years old & older: 8-10 hours
A good tell-tale sign that you aren’t getting enough sleep: Drowsiness in the middle of the day! [Your lunch is not the culprit!]
Improve your sleep:
- Keep a consistent bedtime schedule
- Avoid stimulants right before sleep such as caffeine or big heavy meals
- Turn off all screens 2 hours before bedtime
- Set the temperature around 67 degrees
- Mask any unwanted stimuli with a sound machine, ear plugs or sleep mask
- Take a warm bath or shower before bedtime
- Get natural sunlight during the day
- Do intense training sessions earlier in the day
Nutrition & Sleep: Sleep deprivation leads to alterations in how we break down carbohydrates and how we store glycogen. For runners, this is our main source of fuel! Tart cherry juice: Helps to reduce muscle soreness, improve recovery and helps improve sleep quality!
Sleep Facts:
- You can’t get “too much” sleep! If you’re fatigued when you wake up from a long night it may be due to sleep debt...
- Sleep debt is an accumulation of loss of sleep over an extended period of time. The theory is that you can make up about 50 hours of sleep debt to reset your body!
Sleep well, my friends!
Running in Heat
As the weather continues to warm up, it’s important to note the effect that heat and humidity have on your running performance and how you can better acclimate!
Your Body’s Response to Exercise in the Heat:
- Increased rate of perspiration
- Body temperature increases
- Oxygen uptake increases
- Glycogen depletes at a faster rate
- Lactate levels increase
Marathon Performance in Heat: It’s been reported that for a marathon performance in temperatures above 80 degrees, it can affect your finishing time by up to 15%!
Warning Signs of Heat Illness:
Heat Exhaustion: Dizziness, faintness, excessive sweating, cool/pale/clammy skin, nausea, headache, weak/rapid pulse, muscle cramps. Stop activity, get to a cool place, drink fluids!
Heat Stroke: Body temperature above 103 degrees, altered mental state, no sweating, red/hot/dry skin, nausea and vomiting, throbbing headache, strong/rapid pulse, may lose consciousness. Call 911!
Tips on How to Stay Cool:
- Proper clothing: Looser-fitting, lighter-colored clothing made with moisture-wicking material. Avoid cotton!
- Hydration/electrolytes: Consume more than you usually would and stay hydrated while training.
- Change in schedule: Run earlier in the morning or in the evening when it’s cooler out.
- Take in new scenery: Select runs with more trees or coverage so you’re more in the shade.
- Adjust your pace and expectations: Reduce your exercise intensity the first few days in the heat and avoid hard runs until adjusted. Use the Rate of Perceived Exertion (RPE) rather than your actual goal pace during your runs as your pace may be an average of 15-20 seconds slower in the heat. Listen to your body!!!
Heat Acclimatization: Cardiovascular adaptions start within the first 3-5 days of training in hotter climates. It takes a minimum of 5-10 runs of an hour or more in the heat for your body to adjust. And sweating changes may take up to 10 days to occur!
Winter Running
As the temperature drops, let’s talk about how to safely keep running...
FUN FACT: Studies show that marathon performance is impacted more by hot weather conditions rather than cold... Running in 80 degrees can affect your performance by up to 15% while running in 20 degrees affects your performance by only 4%!
GETTING DRESSED:
- CHECK THE WEATHER: Focus on what it “feels like” outside and the windchill when picking clothes.
- LAYER UP: Select a moisture-wicking base-layer consisting of a snug long sleeve running top and leggings/tights. Then layer up as you can always tie clothing around your waist if you’re toasty!
- KEEP WARM: Headband, gloves and running socks are key! Invest in a wind-proof jacket that will help on windier days. Face masks and neck warmers are available too!
- BE SAFE IN SNOW: Water-proof running shoes with traction on the bottom or traction devices can be added to your shoes.
- UNDIES FOR MEN: There are wind-proof boxers out there that can really help and protect you from any freezing!
TIPS FOR YOUR RUN:
- WARM-UP: Perform your dynamic activities in your home before you step outside!
- DURING YOUR RUN: Stay nearby your home in case its too difficult or cold to tolerate.
- POST-RUN: Your body temperature drops quickly after a cold weather run! Change out of any wet or damp clothes after you finish or jump in the shower as quickly as possible.
COLD-RELATED EMERGENCIES:
FROSTBITE: Lack of feeling in the affected area, skin that appears waxy and discolored. Never rub the affected area! Soak in warm water [100-105 degrees F] until it feels warm then loosely bandage and seek professional medical care as soon as possible!
HYPOTHERMIA: Shivering, numbness, glassy stare, apathy, weakness, impaired judgment, loss of consciousness. Life-threatening: Call 911! Move the person to a warm place, remove wet clothing and dry them, slowly wrapping them in blankets, do not warm them too quickly and warm the core first then the extremities!
Hydration: When it’s cold, we’re less likely to want to drink water but it’s importance is the same as when it’s hot!
overtraining syndrome
Overtraining Syndrome is the result of excessive exercise without adequate recovery for an extended period of time. Hallmarks are a decrease in performance for greater than two months with multiple body systems effected coupled with mood disturbances. OTS needs to be diagnosed by a medical professional.
Development of Overtraining Syndrome:
Training Overload ➡️ Acute Fatigue ➡️ Functional Overreaching ➡️ Nonfunctional Overreaching ➡️Overtraining Syndrome
Signs of Overtraining Syndrome seen in Runners:
- Decreased performance
- Sleep disturbances
- Persistent fatigue
- Decreased maximal oxygen uptake
- Loss of appetite
- Hormonal imbalances
- Altered blood pressure
- Increased muscle soreness
- Mood disturbances such as depression and irritability
- Altered resting heart rate
- Frequently experience upper respiratory infections
Big tell tale sign ➡️ Continued impaired performance even after 2 weeks of rest
Strategies to Prevent Overtraining:
- Adequate recovery after workouts
- Sufficient sleep
- Proper nutrition and hydration
- Individualized training program that follows periodization techniques and allows for flexibility based on response to training
