Endurance Training and Injury
August 22, 2009
Endurance Training and Injury
Dr. Paolo Punsalan
Injuries among runners and endurance athletes are very common and are in fact a necessary part of proper training.
Say what? A necessary part of proper training?!?
Before you all write me off as some nut job, let me explain.
A. “Injury” versus Injury
Whatever our individual reasons are for participating in any form of sport or exercise, it is reasonable to assume that we all desire to improve ourselves in some way: to push our own limits to become fitter, healthier, stronger, faster, leaner, etc.
Ideally, every time we exercise, we should be applying a certain amount of physical stress to our body that causes a certain amount of damage (i.e., “injury”) enough to stimulate subsequent repair and growth. After a reasonable recovery period, our body should then be well adapted to handle stresses similar to that which was initially applied without sustaining further “injury.” Too little stress and no significant changes in our body will be stimulated. Too much stress and too much damage will be sustained, resulting in a protracted recovery, disruption of the training schedule and loss of any potential gains - the more traditional concept of injury.
“Injury” is a necessary part of training. Injury is not.
B. Discomfort versus Pain
Discomfort is an unpleasant sensation that is annoying more than anything else, yet still allows you to go about your business as usual. A little bit of discomfort during and after a workout, sometimes even carrying over to the next workout is to be expected in any effective training program.
Discomfort is a sign of good “injury.&rdquo
Pain is an unpleasant sensation that is bad enough to disrupt your workout, be it the current or the subsequent one, or your daily activities, such that you are unable to perform at the expected level, or worse, unable to continue. Pain, by this definition, is a clear-cut sign of bad injury.
Take home message: Discomfort is ok. Pain is not.
A reasonable goal for most workouts during the training period would be to go hard enough to experience some discomfort during and after the session up to your next workout, but not enough discomfort to interfere with the rest of your activities for the day.
C.Random Thoughts For Beginners and Those Stuck in a Rut
1. Learn and relearn the necessary skills, preferably from an expert, even if it’s something seemingly intuitive, like running. There are enough resources out there (a lot of free stuff on the internet!). You do not to have to learn the hard way—from your own injuries and mistakes.
2. Have a realistic goal. Pick an event and train for it. Organize your own event with friends if you can’t find a suitable one. Nobody ever really studies well unless it’s for an exam. ;)
3. Be true to yourself. Know where you currently stand from a fitness point of view and know where you want to be, come race day. Give yourself enough time to train and prepare.
4. Follow a structured training program. Work it into your daily life and establish a routine.
5. Start out slow and easy, and work your way up.
6. Allow for adequate recovery, especially after long or hard workouts and races. Have rest days and easy weeks. Appropriately scheduled, they’re just as important as regular workout days and weeks.
7. How much you put into training will be how much you can take out during race day. If you want the best results, get used to a 5-6 day workout week, with 1-2 days for rest and recovery.
8. Mix it up. Do short intense workouts, long easy workouts and everything else in between. Cross train. Although most effective training is best done on your own at your own pace, occasionally do some workouts with friends to sustain the interest.
9. Learn to enjoy the training. It’s actually a lot less painful and takes up a lot more of your time and life than the actual race. When you add up the time and distances covered during a properly planned and executed training program, it’s a lot more impressive than the time or distance covered during the race.
10. Listen to your body and respond accordingly. If you’re sustaining a lot of injuries, rest, recover and take a long hard look at your workout schedule, form and equipment. If the injuries persist even after modification of the above, seek an expert opinion.
