Softer Surfaces are Not Always Better for Injuries!

Good morning!

This week: softer surfaces are not always better for injuries, should you have a rest day, and how to calculate your ideal running paces.

Happy running, 😁

RECOVERY

Should Runners Have Rest Days?

Many runners struggle to take days off. But unless you’re an elite runner you probably need at least 1 rest day per week. 

Elite runners often do not have jobs outside of their professional running career. So they can run 7 days/week (often running multiple times/day) because they have lots of time to recover. They can nap. They can spend time cooking healthy meals. And they often can sleep more than 9 hours/night. 

But if you work full time and especially if you have children, you probably need a rest day. It’s difficult to juggle family life, a job and daily running. Trying to can lead to overtraining or burn out. 

If you're like most runners and you struggle to have a day where you don't exercise at all, here are some tips!

• Try doing another form of cardio but keep the intensity low; skiing, swimming, walking and cycling are great options. 

• Do an upper body strength session. All runners should be doing running specific strength training sessions, but not on a rest day! Your legs should be recovering on your day off, not doing deadlifts, lunges and squats!

•  Enjoy your rest day and don't feel guilty if you don't exercise! The only run you benefit from is the run you adequately recover from. Your performance on race day depends  greatly on how well you recover. It's not all about the mileage!

TRAINING

Softer Surfaces are Not Always Better for Injuries! 

Runners sometimes assume if they are injured (or trying to prevent an injury), that they should try to run on softer surfaces. 

In some situations, softer surfaces, like grass and dirt trails, can actually cause injury troubles! 

If you have bone or joint troubles, such as an arthritic knee, sometimes a softer surface can definitely feel better than running on pavement.

But if you have tendon issues, the tendon actually has to work HARDER on softer surfaces.

Think of the Achilles tendon. It acts like a spring when you are running, and the springier it is, the better you run.

Now picture a pogo stick. If you were to jump on a pogo stick on the grass, you would not jump as high or as efficiently as if you were to jump on pavement.

The exact same thing happens with the Achilles (or any other lower limb tendon) when you run on softer surfaces. The tendon has to work harder to be spring-like.

So if you're dealing with tendon trouble, harder surfaces tend to be the better option.

And if you’re dealing with bone or joint issues, stick with softer surfaces!

PODCAST

How to Calculate your Training Paces

Welcome to this episode, where we dive into the importance of training using the right running paces based on your current fitness level.

Knowing your different running paces and training at the right pace based on your fitness level can significantly improve your overall running performance. Whether it's an easy pace, long run pace, marathon pace, threshold pace, or speed pace, each pace has its benefits. 

And knowing what your ideal training paces for each workout are will help you improve faster and make the most out of your training.

Listen today!!!

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