Run Without Injury:
Hey, Mermaids! So, we have already come to terms with the simple fact that WE CAN DO WHATEVER WE SET OUR MINDS TO DO… We are Mermaids, after all, right? However, my favorite saying as a coach is “ Just because you can, doesn’t mean you should!” What does that mean exactly? It has application throughout your training. Early on in your training cycle, you need to pay attention to the RIGHT way to train to adapt your body to the impact and stress of running. Just because you might be physically capable of going out on your first day and clicking off 5 miles, doesn’t make that the right thing to do for your body!
The KEY to being able to enjoy running without injury is balancing the three major components of a running workout:
- Frequency– how often you run
- Duration– how long you run
- Intensity– how fast you run
In any given week, you can safely increase 2 of the 3 components (for example, add an extra day of running (frequency) and add intervals one day (intensity). But increase all 3, and you are flirting with injury. The best advice , especially to any one who is relatively new to running is to give yourself at least 8– 12 weeks of pure ‘base building’ of ‘easy’ runs to adapt your body to the impact of running . During this phase, TIME ON YOUR FEET is more important than clicking off the number of miles you have run. This will prepare your body for the more rigorous training to come if you intend to train for a race of any distance.
Stick to the Plan:
To many Mermaids I know, ‘More is More’ appears to be the MO. This seems to be even more prevalent with the increasing popularity of ultra distance events. Every weekend I see someone pushing themselves to run 14-16, even 18 miles for their long run, without any kind of plan or race on their ‘calendar’. Although I know a few runners (accent on ‘few’) who seem to be able to run high volume year ’round without becoming injured, for most of us Mermaids, that’s risky. Even elite runners work periods of total rest/recovery into an annual training plan, allowing their bodies (and minds) to recharge and prepare for multiple training cycles a year.
So when you are preparing for a major race, or ‘race season’, get a good training plan and FOLLOW it. It is the consistency of your training, INCLUDING the rest days, cross training and adaptation weeks, that will get you to the next level.
The Importance of REST:
Remember: It is in the recovery process after your run that the body adapts to the new stimulus, and FITNESS levels are increased! SO days off/rest days are as important as days spent running. Rest is part of training!
Love Melissa xo