Each time you lace up your footwear, you’re taking a giant danger. Research present that operating has an annual harm charge of 50–75%. Given this danger, it’s a no brainer to need to construct as a lot prevention into your coaching as potential. The longer a runner stays wholesome, the extra coaching they’ll be capable of full. Wholesome runners are extra constant, and thus quicker.
Day-after-day we hear about one other of the seemingly limitless methods for stopping accidents:
- Ice baths, sizzling baths, Epsom salt baths, or distinction baths
- Foam rolling, set off level balls, or skilled therapeutic massage remedy
- Compression socks, sleeves, or tights
- Dietary supplements like protein powders or joint well being capsules
- Cupping or costly cryotherapy chambers
How is a runner purported to know what really may cut back their danger of harm?
Whereas every of those methods could be useful and acceptable at a sure time, none of them enhance a runners’ resilience to harm. They merely mitigate the consequences of coaching. In different phrases, they’re reactive. These techniques reply to coaching reasonably than proactively enhance an athlete’s skill to coach with out harm.
To really cut back the danger of harm, runners want to have the ability to higher stand up to the stress of operating. And there’s no higher technique to enhance resilience below stress than energy coaching. Not all of us, nonetheless, have further hours to commute to a fitness center for a severe weightlifting exercise—or the inclination to take action. We’d reasonably be operating. And whereas there aren’t any substitutes for formal weightlifting, we are able to do the following smartest thing.
One technique will perpetually make runners much less prone to getting harm: Sandwiching your runs.
Constructing a Coaching Sandwich
This isn’t a reference to your favourite deli for lunch. Fairly, it’s a mind-set about every run as one piece of the coaching session. As a result of runners ought to by no means “simply” run! We’re making a “run sandwich” the place your run is preceded by a dynamic warm-up routine and is adopted by a runner-specific energy exercise.
The underside layer of the sandwich is the warm-up: a sequence of dynamic stretches and lightweight energy actions that correctly put together you for operating by elevating your core physique temperature, lubricating joints, selling blood stream to your extremities, and metabolically priming the physique for train. This observe alone has been proven to each enhance efficiency and cut back the danger of harm.
In case you’re unsure easy methods to full a dynamic warm-up routine, the Mattock Dynamic Heat-up is an effective instance:
This routine takes about ten minutes and is nice to be used with any degree of runner.
As soon as you’re completed with the warm-up routine, you’re prepared to start out operating, which, in fact, is the meat on this sandwich.
After the run, full the sandwich with the highest slice: A core or energy routine. This sequence of largely body weight workout routines produces a number of advantages:
- As a cool-down, it helps you transition from operating to relaxation
- It improves energy useful for harm prevention and sustaining your type when fatigued
- It improves operating economic system or effectivity: you’ll use much less power to run the identical tempo
- It boosts restoration by participating you in wider ranges of movement after a run
These energy and core routines would not have to be lengthy. Actually, whereas a typical fitness center session may final an hour or extra, a post-run energy or core routine may be accomplished in about 10–30 minutes.
The train choice ought to concentrate on elementary actions but additionally favor runner-specific workout routines that strengthen the glutes and hips—two important muscular tissues for harm prevention as they management a lot of the operating stride.
Some perfect workout routines embrace:
- Squats and single-leg squats
- Aspect leg raises
- Hen canine
For an instance, see the Gauntlet Plank Exercise, a runner-specific core session that makes use of quite a lot of planks:
This routine takes 5–15 minutes relying on how a lot relaxation is taken in between planks and the way lengthy every plank is held. You are able to do this a couple of times per week and alternate different routines that embrace among the workout routines talked about above. The ITB Rehab Routine, for instance, is a complementary set of workout routines that focuses on hip and glute energy.
The final word good thing about the sandwiching method is that it forces runners to assume in another way about every run. Simply operating will begin to really feel incomplete, a sandwich with no bread. Each session begins with a warm-up routine and isn’t over till a post-run core or energy routine is completed.
This method builds prevention into your coaching program, lowering anxiousness over figuring out easy methods to keep wholesome. The result’s a stronger, more healthy, extra environment friendly runner who’s far much less prone to operating accidents.