Top 5 tips
to avoid injuries while training for a race.
It is common for runners to get injured while they are training for a race. The highest risk of injury is in the beginning or towards the end of their training. Here are some tips to help you decrease this risk.
1. Do the math! The general rule is that you increase your mileage by 10% from week to week with some de-loading weeks thrown in there every 4-5 weeks. However, a recent study that looked at marathon training discovered a different formula. They found that keeping track of the average of the last 4 weeks of training compared to next week’s training was a better measure. This is called: acute:chronic workload ratio (ACWR) which compares acute training (i.e. this week) with chronic training (the average of the last 4 weeks). They discovered that if your ACWR score was 1.5 or more, your risk of injury was higher.
2. Slow down! Often when looking at a runner’s log, they are running most of their runs at or close to their desired race speeds. A simple tool to help you discover your proper training speeds is the VDOT calculator. This calculator will help you determine the speed of training (mostly slow, easy conversation pace). 80% of your weekly running mileage should be done at an easy pace which can make training a lot more enjoyable! You will gain speed over time if you stay healthy. Consistency over intensity is key!
3. Shorten that stride length! A common mistake in runners is to run with a slow cadence (steps/min) and a long stride. This long stride can increase the mechanical load on certain tissues especially the knee, hip and back. Using a metronome such as the RUN TEMPO app will help you increase your cadence. Start by calculating your current steps/min. Then increase this by 5% to start. Set the metronome at this number and listen to it while running. In general, most long-distance runners will run optimally between 170-190 steps/min.
4. Be mindful of stressful weeks. Your body will be at an increased risk for injury if you are having a stressful week. Your training program should be flexible and allow for some changes. If work or family life becomes increasingly stressful, you will need to decrease your training that week. Listen to your body and get on a bike or in a pool instead of running. Increase your sleep and decrease your running distance by 20% and slowly increase back up the following week.
5. Don’t miss gym days! Strengthening your legs and core twice per week is one of the most important injury prevention tips. Most runners avoid touching a dumbbell or barbell at all cost however, a strong runner is more prepared to endure hills, speed work and the increased work load of running. Remember to progress the load slowly but consistently, using heavier weights as you get stronger. Challenge yourself with double leg and single leg exercises. As you approach race day, back off the strengthening to 1 day/week.
In summary, listen to your body as you build your mileage slowly. Be consistent and give yourself months and even years to become a stronger, faster runner. Most beginner runners should run 3 days/week with a day off in between each run. As you build your running through the years, you will eventually be able to tolerate 4-6 running days/week with increasing distance and speed. If you want to improve, the secret is not running more often or running faster. It’s running regularly. An injured runner cannot run therefore consistency before intensity is the key to running faster.
Happy Running!