In relation to operating accidents, there’s a variety of recommendation floating round, a few of it useful, a few of it… not a lot. The tough half? It’s straightforward to get caught up in outdated or simply plain fallacious data that finally ends up doing extra hurt than good. So it’s time that we squashed a few of these damage forestall myths.
That’s why we introduced in somebody who actually is aware of their stuff. On a latest episode of the Tread Flippantly Working podcast, we chatted with Dr. Victoria Seckley, a bodily therapist, run coach, and power coach, about among the commonest myths runners imagine with regards to damage prevention.
With almost a decade of expertise serving to runners transfer and really feel higher, she introduced the form of perception and honesty all of us want extra of in these conversations.
We’re breaking down a number of of the myths on this weblog, however you’ll must tune into the episode to listen to the remainder.
Harm Myths That Should be Squashed
There’s no scarcity of operating recommendation on the market, however a few of it will possibly ship you down the fallacious path, particularly with regards to accidents. The truth is that each runner and each damage is a bit totally different. What works for one individual may not work for the following, and there’s hardly ever a one-size-fits-all answer.
As coaches, we’ve heard our justifiable share of myths, some that make us pause, others which have us questioning how they even began within the first place.
Earlier than you place an excessive amount of belief in a fast Google search or social media put up, let’s break down three of the myths we talked via with Dr. Seckley.
Fantasy: Cease Working Is At all times the Reply
Probably the most irritating issues a runner can hear? “Simply cease operating.”
Positive, full relaxation is perhaps vital in some circumstances, like bone stress accidents, however for commonest operating aches and pains, that recommendation misses the mark.
Based on Dr. Victoria Seckley, stopping all exercise isn’t at all times the reply. In truth, protecting some degree of operating in your routine (with sensible changes) can truly pace up the restoration course of.
The important thing? Load administration. It’s not about pushing via ache, however about discovering the suitable steadiness so your physique can heal with out shedding the progress you’ve made.
This analysis examine from the BMJ Open Sport and Train Medication discusses how load administration permits runners to take care of their exercise ranges whereas addressing points early, doubtlessly stopping minor discomforts from escalating into critical accidents.
Sadly, many conventional PT settings aren’t constructed for that form of athlete-specific care. That’s why Dr. Seckley encourages runners to work with a PT who really understands the calls for of the game, somebody who gained’t simply hand you a sheet of clamshells to do for six weeks.
That stated, we all know entry to operating targeted PTs isn’t at all times real looking. Whether or not it’s insurance coverage, price, or the place you reside, a variety of runners are left to determine issues out on their very own.
So what are you able to do? Begin with a brief relaxation interval to let issues settle, then ease again into motion. Take note of how your physique responds, and don’t be afraid to regulate as wanted.
Fantasy: Pilates Is Energy Coaching
It is a scorching matter on social media in the mean time, so after all, we needed to discuss it.
Let’s be clear, Pilates is a good exercise. It’s a incredible option to construct core management, enhance mobility, and ease again into motion, particularly in case you’re new to operating or coming off an damage.
However… it’s not power coaching.
Energy coaching, particularly for runners, means progressive overload, progressively lifting heavier weights over time to really construct muscle and resilience. That’s the form of stress your physique wants to higher deal with the calls for of operating.
Pilates may go away you sore (these tiny pulses aren’t any joke), however high-rep body weight work doesn’t ship the form of load wanted to assist critical coaching. Consider it as an important complement to your routine, not a substitute for power work with actual resistance.
So sure, do your Pilates. But when your objective is to run sturdy and keep injury-free? Don’t skip the heavy stuff.
Fantasy: Below-Fueling Can’t Trigger an Harm
If there’s one delusion we might shout about from the rooftops, it’s this one: underfueling CAN trigger an damage and even delay restoration.
Whether or not it’s skipping breakfast, skimping on post-run meals, or simply not consuming sufficient all through the day, not giving your physique what it wants can significantly derail your coaching.
And no, it doesn’t matter in case you’re operating a 5K or gearing up for a marathon; in case you’re underfueling, you’re placing your progress (and well being) in danger.
Fueling isn’t nearly hitting a brand new PR. It’s about staying sturdy, wholesome, and in a position to present up for exercise after exercise.
As Dr. Victoria Seckley put it completely, “Meals, not simply ‘gas’, is what helps your muscle tissue develop, what helps your physique transfer ahead.”
A examine revealed within the Journal of Science and Medication in Sport analyzed knowledge from almost 6,000 distance runners and located that underfueling, particularly not consuming sufficient fats or fiber, can enhance your threat of damage. Injured feminine runners have been consuming about 450 fewer energy and 20 grams much less fats per day than those that stayed wholesome.
The takeaway? Consuming sufficient isn’t nearly vitality in your runs; it performs an enormous position in restoration, hormone well being, and protecting you injury-free.
Gasoline your physique prefer it’s a part of your coaching plan as a result of it’s.
Undecided in case you’re getting sufficient? We’ve acquired a few key indicators to observe for, and what you are able to do to be sure to’re giving your physique what it must hold operating sturdy.
These are just some of the myths that Victoria broke down in our newest episode of the Tread Flippantly Podcast. From pronation to the psychological aspect of ache as to whether pilates counts as power coaching, we lined quite a bit, and also you’ll need to take heed to all of it.
Harm prevention isn’t about discovering one magic repair. It’s about understanding your physique and making selections that assist your long-term progress. We hope this weblog and podcast episode helped to actually put a few of these damage prevention myths to mattress.
What to Learn Subsequent?
