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Brodie Sharpe / Founder & CEO The Run Smarter Series

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The Run Smarter Series

<h3>Understanding adaptation: To run without injury</h3><p>In order to run more without injury, you need to understand adaptation. The human body is smart when it’s thrown into an unfamiliar situation. Just look at an elite cyclist and compare their body type to a swimmer. One profession requires a massive demand on the upper body, while the other hardly uses any upper body strength. Because these demands are so different, the body begins to change or ‘adapt’ to the environment. In this scenario, we see swimmers develop larger shoulders and back muscles, while the cyclist keeps a light, slender frame.</p><p>If we apply this concept to running, similar principles apply. Over a period of weeks and months, the body will start responding to the demands of the sport. This could include a better lung capacity, a loss in body fat and larger muscles around the lower leg, all designed to help you become a better runner. But just like a swimmer shouldn’t expect bigger shoulders after one week of swimming, neither should runners expect unrealistic distances or speeds without patience. Understanding this principle is important when talking about running injuries. When running throughout the week, a runner should aim to train within their ‘adaptation zone’ as often as possible.</p><h3>Understanding Load vs Capacity</h3><p>Runners should recognize that every muscle, tendon &amp; bone within the body contains a certain load capacity. Applying this to running, all the body tissues have a running distance and pace limit before increasing the the risk of injury. For example, if your left calf can tolerate up to 10 kilometres of running at a 6 minute pace, anything above this increases the likelihood of injury. If this is ignored and left calf is subjected to 13 kilometres, this may result in a muscle tear.</p><p>This constant balance between load and capacity is being played out and is explained really well by&nbsp;<a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Kevin Maggs on youtube</a>. It has been estimated that 80% of running injuries are due to runners exceeding their own capacity.</p><p>The trick is be patient with the adaptation process. Guidelines recommend an increase in weekly mileage by 10% to reduce injury risk. However, these guidelines are very conservative. For this reason,&nbsp;<strong style="color: rgb(16, 94, 162);">I recommend an increase anywhere between 10-20% under the correct guidance and based on individual circumstances.</strong></p><h3>Understanding Early Signs &amp; Symptoms</h3><p>It’s not possible to discuss injury prevention without accurately interpreting early symptoms. Articles such as&nbsp;<a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">‘What is good pain &amp; bad pain for runners’&nbsp;</a>will help. You cannot prevent injuries 100% of the time. However, you can be proactive immediately as symptoms arise. In most cases, even continue running! Runners often get this process wrong so it is important you consult a health professional early.</p><h4>Relevant Blogs:</h4><p><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Mistakes preventing a NEW runner from success</a></p><p><a href="https://runsmarter.online/what-pain-is-good-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What pain is good pain for runners?</a></p><p><a href="https://runsmarter.online/the-early-warning-signs-for-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The early warning signs for running injuries</a></p><p><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The dangers of rest</a></p><h4>Relevant Podcast Episodes:</h4><p><a href="https://runsmarter.online/podcasts/principle-1-to-overcome-your-running-injury-adaptation-education/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Adaptation Education</a></p><p><a href="https://runsmarter.online/podcasts/principle-3-to-overcome-your-running-injury-undergoing-stress-management/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Undergoing stress management</a></p><h4>References:</h4><p><a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Kevin Maggs: Load vs Capacity</a></p>

How do I run more without injury?

<p>A training program is a good tool to follow especially if you are a new runner or a repeat offender of over-doing your workouts until injury. It holds you accountable but controls the reins. Some tips may be straight-forward if you are experienced, but you may learn something new.</p><h3>Allow enough time per goal</h3><p>If you are starting with a low baseline, then planning roughly 8 months for a marathon, 5 months for a half and 6-8 weeks for 5K. It is a good idea to include several week as a ‘buffer’ in case of injury or set-backs. It’s a tricky scenario when you don’t have a buffer during your build-up, followed by 1-2 weeks off due to injury because then you have no room to build back up. Lastly, You will get stronger faster with shorter more frequent runs, so 4-5 days per week with 2 recovery days is recommended.</p><h3>A mixture of long runs, recovery runs &amp; interval runs</h3><p>Recovery runs are designed to prepare you for, or recover from, harder sessions. An interval run includes switching on a faster pace for a short period of time. For example, repeats of 2 minutes running fast followed by 2 minutes slow jog. Commonly, a training program will have one long run per week and one interval per week.&nbsp;<strong style="color: rgb(16, 94, 162);">The general rule is to train eighty percent of your overall load at an easy intensity</strong>, but this ratio can be modified in individual circumstances.</p><h3>One hard effort per fortnight</h3><p>This would include a short ‘max out’ sprint for shorter periods of time or scheduled time-trails of shorter distances. Unlike interval sessions where you train around 80% max, this session will have you completely depleted.</p><h3>Pre-set your rate of perceived exertion (RPE) per session</h3><p>This is especially for those experienced runners who have a good awareness of their RPE and those who are constantly injured. Your RPE should range from 1 (a light walk) to 10 (Max out effort), and every workout should have a pre-anticipate RPE range. For example, 6k run at 3-5RPE. Another option is to work within different heart-rate zones. This can be quite accurate against intensity if you are not experienced with RPE. I often see runners who start a long session ‘feeling really good’ and will over-do their workout, leading to an over-use injury. So, set your RPE in advance and stick to it.</p><h3>Plan out your weekly arbitrary units</h3><p>Your arbitrary units (AU) are the total minutes of running x RPE. If 6ks takes you 30 minutes and your RPE averages 4 then you total 120AU (30×4). You can then do a quick calculation of your total weekly units to monitor if you are doing too much too soon (the #1 cause of injury!!). We have probably heard the rule of not increasing by more than 10% per week but this is extremely conservative. I say if you are starting from scratch try 20% increase per week. If you have a healthy weekly mileage already then average 15-20%, any higher and you are putting the risk on yourself. If you are constantly dealing with injuries, I would stick between 10-15%.</p><p>There are certain apps like the&nbsp;<a href="https://www.nike.com/au/nrc-app" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Nike Run Club – App</a>&nbsp;which allows you to build your own running program. I personally love this app because it factors in your past experience, current capacity, your goals &amp; your RPE after each session.</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Mistakes preventing a NEW runner from success</a></li><li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common Strength training myths for runners</a></li><li><a href="https://runsmarter.online/5-tips-to-run-faster/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">5 simple ways to help run faster without injury</a></li><li><a href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What is the best way to warm-up before running?</a></li></ul><h4>Relevant Podcast Episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/how-can-i-boost-my-running-program-with-jason-fitzgerald/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How can I boost my running program with Jason Fitzgerald</a></li><li><a href="https://runsmarter.online/podcasts/common-training-errors-with-tyson-popplestone/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common training errors with Tyson Popplestone</a></li><li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Survive &amp; thrive as a masters runner with Matt Walsh</a></li></ul><h4>References:</h4><ul><li><a href="https://www.nike.com/au/nrc-app" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Nike Run Club – App</a></li></ul><p><br></p>

What I Need In My Running Program

<h2><strong style="color: rgb(16, 94, 162);">It’s tough being a new runner</strong></h2><p>Becoming a new runner is a rough learning curve because in the first few months your body is adapting to new habits and the body thanks you with soreness and a struggling aerobic system. If you want your body to adapt,&nbsp;<strong style="color: rgb(16, 94, 162);">attempt to train within your body’s adaptation zone every 1-2 days without exceeding your own load capacity.</strong>&nbsp;As a new runner starting with a low fitness level, this can be a tough ask and it seems like every bout of exercise is a struggle. Therefore, we have provided some tips to help you throughout this process.</p><h3>Runner&nbsp;<strong style="color: inherit;">Mistake #1: Not persevering through the adaptation phase&nbsp;</strong></h3><p>Gasping for air is never fun. Come to expect this if you are running from a low level of fitness. It takes about 1-2 months of consistent running (3-4 times per week) for the body to adapt and achieve a comfortable steady state. Therefore,&nbsp;<strong style="color: rgb(16, 94, 162);">It is important during this phase that your capacity to tolerate load is not exceeded</strong>. This will increase the likelihood of running-related injuries. For more information on this topic, head to&nbsp;<a href="https://runsmarter.online/the-early-warning-signs-for-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The early warning signs for running injuries</a>&nbsp;and&nbsp;<a href="https://runsmarter.online/what-pain-is-good-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What pain is good pain for runners.</a>&nbsp;</p><p>Once your body starts adapting to running, your running speeds become easier.&nbsp;In other words,&nbsp;<strong style="color: rgb(16, 94, 162);">you will also find a nice ‘steady state’.</strong>&nbsp;This means having the ability to jog at an easy pace continuously without gasping for air. You feel in control and get the sense you can hold this pace for a long time. This is where runners hit their ‘running high’.&nbsp;<strong style="color: rgb(16, 94, 162);">So our advice for mistake #1, slow down, &amp; be patient.</strong></p><h3>Runner&nbsp;<strong style="color: inherit;">Mistake #2: Comparing yourself to others</strong></h3><p>Social medial &amp; tracking apps like Strava can be&nbsp;<strong style="color: rgb(16, 94, 162);">motivating and demoralising depending on your mindset</strong>. Commonly, people start running because they know friends &amp; family who love it. That leads to following friends &amp; family and tracking their activities. We can often find ourselves in a competitive headspace or feeling the need to post an ‘impressive’ run. Some studies have even shown certain personality traits like ‘perfectionism’ can be a strong predictor of injury risk (1).&nbsp;</p><p><strong style="color: rgb(16, 94, 162);">Self-reflect on your own motivations</strong>&nbsp;and perform an honest assessment to determine if social media is negatively influencing your running ambitions. If you feel inspired instead of discouraged, it can be a useful tool.</p><h3>Runner&nbsp;<strong style="color: inherit;">Mistake #3: Running too far too soon</strong>&nbsp;</h3><p>If you are starting from zero running experience your muscles, tendons &amp; joints are not adapted to the stress. This connects nicely with the ‘adaptation zone’ we mentioned earlier in this article.&nbsp;<strong style="color: rgb(16, 94, 162);">New runners assume that they need to run ‘far’</strong>&nbsp;to be considered a runner and establish validity in the running community. This is far from the truth. So you don’t get carried away, a handy strategy is to begin a walk/run program. This might look like:</p><p>Run #1: 3 minutes walking, 1 minute run for 20 minutes</p><p>#2: 2 minutes walking, 1 minute run for 20 minutes</p><p>Run #3: 1 minute walking, 1 minute run for 15 minutes</p><p>#4: 1 minute walking, 2 minutes run for 20 minutes.</p><p>This is where apps and tools like&nbsp;<a href="https://apps.apple.com/au/app/couch-to-5k-run-training/id448474423" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Couch to 5K</strong></a><strong style="color: rgb(16, 94, 162);">&nbsp;</strong>can be handy. Running too far in your early running career will increase the&nbsp;<strong style="color: rgb(16, 94, 162);">risk of developing running-related overuse injuries</strong>&nbsp;such as patello-femoral pain, shin splints, ITB syndrome, achilles tendinopathy &amp; plantar fasciitis.</p><h3><strong style="color: inherit;">Mistake #4: Running too fast</strong></h3><p>You might find this surprising, but learning to slow down is a skill. Most runners don’t develop this until late in their running journey. Not only will slowing down reduce the strain on the body &amp; lower your risk of injury,&nbsp;<strong style="color: rgb(16, 94, 162);">it also makes running more enjoyable</strong>. Find your steady state &amp; enjoy the process.&nbsp;</p><p>Even the top athletes maintain an elite level of fitness by applying the 80:20 rule. That means 80% of your training consists of low intensity running. If you can sing, whistle or casually talk to other runners, then you are achieving the correct intensity level.</p><h3><strong style="color: inherit;">Mistake #5: Not experiencing the fun-loving running community early enough</strong></h3><p>Many beginners start running at night hidden from the public &amp; think fun-runs are intimidating. That is until they experience the loving running community and their passion for running elevates. This is why free events like&nbsp;<a href="https://www.parkrun.com.au/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>parkrun</strong></a>&nbsp;can be so beneficial. Once you realise that it’s not about running fast, and most members are out walking the dog and pushing prams, it is all the more inviting. So join an online group, run club, fun run and witness for yourself how welcoming the running community can be.</p><h4>Related Articles:&nbsp;</h4><ul><li><a href="https://runsmarter.online/3-most-common-running-injuries-and-what-you-can-do-to-treat-it/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">3 most common running injuries and what you can do to treat it.</a></li><li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The top 5 MUST HAVES in your training program</a></li><li><a href="https://runsmarter.online/how-do-i-increase-my-mileage-without-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How do I increase my mileage without injury?</a></li><li><a href="https://runsmarter.online/is-my-personality-type-linked-to-my-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Is my personality type linked to my running injuries?</a></li></ul><h4>References:&nbsp;</h4><p>Daniel J. Madigan, Joachim Stoeber, Dale Forsdyke, Mark Dayson &amp; Louis Passfield. Perfectionism predicts injury in junior athletes: Preliminary evidence from a prospective study.&nbsp;<em>Journal of Sports Sciences</em>. 2017</p><p><a href="https://apps.apple.com/au/app/c25k-5k-trainer/id485971733" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Couch to 5K website</a></p><p><a href="https://www.parkrun.com.au/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Parkrun Website</a></p>

Mistakes preventing a NEW runner from success

<p>The boom bust cycle is a repeating pattern of managing injuries for a period of time &amp; once recovered, training too hard until another injury is created. From my experience, this pattern is consistent with&nbsp;<a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">certain personality traits</a>&nbsp;and training philosophies. Additionally, big survey-style questionnaires show that the<a href="https://whywerun.strava.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;reason why runners run is diverse</a>. So this blog is designed an opportunity to self-reflect &amp; hopefully you can identify some unhelpful traits.</p><h3>What are your training beliefs</h3><p>Be honest with yourself. Are you someone who&nbsp;<strong style="color: rgb(16, 94, 162);">overvalues high intensity training</strong>&nbsp;with the ‘Go hard or go home’ mentality? Or, perhaps&nbsp;<strong style="color: rgb(16, 94, 162);">you undervalue low intensity</strong>&nbsp;with a ‘Rest is rust’ attitude. These beliefs can serve a purpose in the right circumstances but can be detrimental in your overall training program. Both high intensity and low intensity serve a purpose under the correct dosages so make sure you are getting the balance that is right for you. As a general rule, training with 80% of your weekly mileage at low intensity is recommended.</p><h3>What are your injury beliefs?</h3><p>What are you telling yourself about the cause of your injury? The most common reasons I hear are ‘I need to stretch more’, ‘I don’t warm up’ and ‘I have flat feet’. Instead, follow what the science says.&nbsp;<strong style="color: rgb(16, 94, 162);">Up to 80% of running injuries are due to errors in load management</strong>&nbsp;and convincing yourself of other fallacies may create counterproductive illusions. I recommend self-reflecting on your past 1-2 weeks of training load when symptoms first arise to pick up any spikes in your training. Additionally, making adjustments to future training sessions to avoid the same mistakes.</p><h3>Unnecessary external pressures</h3><p>Perhaps you enter races without adequate training time. Or maybe you are pressured by overzealous running coaches and sporting clubs? Are you frequently comparing your abilities to friends? I think this point is obvious, but runners can be blind to such traps if they don’t take a step back and self-reflect.</p><p>In conclusion, write down your future training plans and analyse your past running trends. As a result, it will make you a more resilient runner and reduce your risk of injury.</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Am I strong enough to run?</a></li><li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How To Decipher Good Pain &amp; Bad Pain</a></li><li><a href="https://runsmarter.online/early-signs-for-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Detecting early warning signs running injuries</a></li><li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The top 5 MUST HAVES in your training program</a></li></ul><h4>Relevant Podcast episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-1-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common running misconceptions 1: Pain</a></li><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-2-running-form/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 2: Running Form</a></li><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-3-tendinopathy/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 3: Tendinopathy</a></li></ul>

How to recognize the boom bust injury cycle

<p>As we know, most runners will inevitably get injured. Some runners love running so much that they won’t stop running when injured. If this resonates with you then this blog should help your run or rest dilemma. Inspired by&nbsp;<a href="https://www.running-physio.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Tom Goom’s running repairs online course</a>, we will discuss elements of your injury to determine if it’s best to rest or run.</p><h3>#1: Is it a possible Stress fractures?</h3><p>It seems when it comes to generic running guidelines when injured, stress fractures are always the exception to the rule. Therefore, stress fractures and other serious pathologies should be treated differently. Because this condition is often mis-diagnosed for a long period of time, it’s important that effective treatment begins as soon as possible. Appropriate scans like an MRI will identify bony stress reactions along with medial recovery guideline based on the extent and location of the fracture. In most cases, stress fractures are managed with a period of time non-weight baring, followed by a slow return. Therefore, the decision to ‘rest or run’ is made on a completely different basis.</p><h3>#2: Rest or run: Risk vs Reward</h3><p>The runner &amp; associated medical team (for example: physiotherapist &amp; running coach) should come together and weigh up the risks and your presenting circumstances. You may discuss the benefit of running through an injury giving the time of your running season or upcoming races and weigh up the risks associated. In most cases the risks would include the likelihood of exacerbating the injury. If you had weeks or months up your sleeve before a race, you might want to approach the situation more conservatively and lower that risk of exacerbation.</p><h3>#3: What is the Response to loading</h3><p>This can be easily administered by your physiotherapist to help determine if your injury can tolerate various degrees of loading. For example, hopping on the effected side for 30 seconds is a good indication if running can begin. Once passing the hop test, methodically increase loading with a return to run program. This process will be accompanied with monitoring of symptoms to ensure the body is responding well. General guidelines recommend no more than 5/10 pain during a run or 24 hours after a given bout of running.</p><h3>#4: Psychological welfare</h3><p>It is very important to factor in the mental state of a runner if they are unable to run due to injury. A lot of runners run for positive mental health and removing that outlet can greatly affect someone’s overall outcome. If running is not advised, it’s equally important to substitute running with something just as meaningful. For example walking in nature, hiking, bike riding or group fitness classes. Based on the type of injury, modifications might need to be made but staying active and in a positive mindset is crucial.</p><h3>Conclusion:</h3><p>As a physiotherapist, my first question is always ‘what are all the things I can do within my power to keep this individual running?’ If a runner can modify their training so they can tolerate running, their recovery will be optimized.</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li><li><a href="https://runsmarter.online/explain-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Explain pain: For runners</a></li><li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Your running injury road to recovery</a></li></ul><h4>Relevant Podcast episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Rest not always best</a></li><li><a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Understanding good pain &amp; bad pain Dane Verwey</a></li><li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Recovery expectations &amp; dealing with set-backs</a></li></ul><h4>References:</h4><ul><li><a href="https://www.running-physio.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Tom Goom – Running Physio</a></li></ul>

How To Know If It’s Best To Rest Or Run

<p>Runners are classically the type A personality consisting of common traits. For instance,&nbsp;<strong style="color: rgb(16, 94, 162);">self-motivation, internal drive &amp; competitiveness</strong>. All these traits shine a positive light on personal ambition, race preparation and a physically active lifestyle. However, do these traits have negative associations? For example, if the vast majority of running injuries are due to training errors, aren’t these traits more likely to push us beyond our capabilities? And even once we are injured, might personality traits lead us to return too early, causing another injury? I think this topic is worth debating along with some scientific findings.</p><h3>Is there a correlation to personality and injury?</h3><p>An article published in 2018 by&nbsp;<a href="https://journals.sagepub.com/doi/abs/10.1177/0363546518773755" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Messier et al,</a>&nbsp;followed 300 non-injured runners over the period of 2 years to investigate a link between injury and certain characteristics. They found that elements like flexibility, foot shape, pronation, running distance strength and footwear didn’t have any predictive value. They did however, find a link with poorer mental health questionnaires, more specifically negative states such as being jittery, irritable, and nervous. Also, if&nbsp;<strong style="color: rgb(16, 94, 162);">you score high on questionnaires regarding ‘concerns over mistakes’ and ‘doubts about actions’ you have an increased risk of injury</strong>.</p><h3>How perfect is perfectionism?</h3><p>A few studies defined perfectionism as:</p><blockquote>‘Striving for flawlessness and setting exceedingly high standards of performance accompanied by tendencies for overly critical evaluations of one’s behaviour’.</blockquote><p>In other words, perfectionists are more susceptible to making poorer training decisions, ramp up too quickly &amp; refuse to take rest days. Additionally, several other studies have shown a link with perfectionism and running injuries but Madigan, et al went one step further. They broke the definition down into two sub-categories:</p><p><strong style="color: rgb(16, 94, 162);">Perfectionistic strivings:</strong>&nbsp;Defined as ‘personal standards and a self-oriented striving for perfection’</p><p><strong style="color: rgb(16, 94, 162);">Perfectionistic concerns:</strong>&nbsp;Defined as ‘Concerns over mistakes, feelings of discrepancy between one’s standards and performance and negative reactions to imperfection’.</p><p>Following this, they found runners ranking high on&nbsp;<strong style="color: rgb(16, 94, 162);">perfectionistic concerns were 17 times more likely to suffer an injury</strong>!</p><h3>Perhaps self-reflect on your own training</h3><p>In conclusion, perhaps it is time to self-reflect on this information and look back at our injuries which were obviously due to training errors. What was driving that decision? This in an important step, because if we cannot see the error in our ways, then we cannot possibly expect to see a change in our future. So use this as another ‘injury prevention’ tool. Make adjustments in your training schedule and regularly touch base with your internal drive and think, is it working for you, or against you.</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/10-tips-to-reignite-your-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">10 Tips to reignite your running</a></li><li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Your running injury road to recovery</a></li></ul><h4>Relevant Podcast episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Recovery expectations &amp; dealing with set-backs</a></li><li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Train your mind to bounce back from injury with Carrie Cheadle</a></li><li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Learn to love the run you’ve got Amanada Brooks</a></li></ul><h4>References:</h4><ul><li><a href="https://journals.sagepub.com/doi/abs/10.1177/0363546518773755" rel="noopener noreferrer" target="_blank" style="color: rgb(237, 24, 74);">A 2-Year Prospective Cohort Study of Overuse Running Injuries: The Runners and Injury Longitudinal Study (TRAILS)</a></li></ul>

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