How to Progress Your Running this Summer
“Up to 85% of new runners will injury themselves in a given year.”
With the nice weather, many of us are eager to get out and start running! Whether you are a life long runner, or just getting into it, it is important to ensure you progress your running training properly to avoid injury. Running injuries are most common in the knee, ankle-foot, and leg. Of these injuries, Patellofemoral pain syndrome (PFPS), Achilles tendinopathy (AT), and medial tibial stress syndrome (MTS) account for the highest proportion (Physiopedia).
As you start running or prepare for your big race, your motivation and excitement can get the best of you. You will likely start running way too much, way too fast! This can lead to quick improvements but are often followed by injury or burnout that hinder progress. Its important to ensure you are gradually progressing your training week to week, to protect yourself from injury/burnout and line you up for success. Results may be slower, but your body will thank you in the long run!
Up to 85% of new runners will injure themselves in a given year, and majority of running injuries are overuse injuries. This means these injuries occur when you run too much or increase your weekly training program too quickly.
Ideally, runners should try to increase their training volume no more then 10% per week. This can be done through either increasing distance ran, or increasing pace. Here are some tips to help you gradually progress your training:
Use progressive overload to increase either your distance or pace, try not to increase both in the same week. The 10 percent rule is a good guideline to follow to increase your training volume, such as distance. If you want to calculate your training volume, you can use this equation:
Volume = Distance x Pace
Use a metronome to increase step rate per min: try listening to a metronome while you run to maintain step count per min, and then increase the metronome by 10% each week.
Exceptions to the 10% rule may be experienced runners, who will increase >10%/week after a rest period. Use discretion when increasing your training load, but if you notice pain while running or sustain an injury, be sure to check in with your physiotherapist.
Sources:
https://www.physio-pedia.com/Rehabilitation_of_Running_Biomechanics#cite_note-:14-2