Running load: how much should I run?
Running: how much should I run?
2020 saw a running renaissance! Due a certain global pandemic…. people either willingly, or begrudgingly, turned to running as there form of exercise (or excuse to get out of the house!). As we now begin our precarious transition to the so-called “COVID-Normal” - we are beginning to see the re-emergence of the beloved funs runs, park runs, and running festivals. As these events being to populate the calendars of the seasoned runners, we hope too that our recent running converts are keen to stick around. Even if you are not so keen on participating in these events, but are enjoying running and keen to continue, please read on for some helpful advice around injury prevention.
Over the next three blogs I will be discussing:
1) How much to run and how hard to run to help prevent injury and improve performance;
2) How to stay injury free when running through other lifestyle factors like sleep;
3) How to combine strength training with running training to prevent injuries and improve performance. Let me preface this conservation first by addressing two very common misconceptions
- please by all means reach out if you have these concerns
- running will NOT:
- wear out knees and back
- cause osteoarthritis
Please see this recent conversation with an esteemed expert Dr. Chris Barton from Latrobe University for more information regarding this:
https://www.abc.net.au/news/health/2019-10-05/running-knee-pain-preventing-injuries/11564926 (1)
In fact the benefits of exercise are numerous and far outweigh the risks – see this recent infographic published in the British Journal of Sport Medicine informed by the work of Pedisic et al. (2020).
https://bjsm.bmj.com/content/54/13/817
How much should I run:
The key to most importantly a) enjoying your running and b) improving your fitness and performance is patience and consistency. To achieve this staying injury free is important. Gradual increases in your training is also important if you wish to improve. Balancing these competing interests is key. Whilst there are no silver bullets there are some simple strategies you can implement.
Load management is always topical in the running world (and the sporting world more broadly!). Let’s simplify load to ‘how much work you are doing’. Paquette and colleagues (2020) recently published a fantastic commentary on this topic in the Journal of orthopaedic & sports physical therapy. To run we don’t need to be experts in training load – but having some basic knowledge will allow you to understand some important concepts later (which also apply to many other facets of life).
1. External load: one of the most discussed and monitored parameters in sport. External loads in running is most commonly thought of has how much we run and how fast.
2. Internal load: harder to measure but here we are trying to measure how hard your body is working at a physiological level – which is a fancy way of referring to things like your heart, lungs, and muscles.
3. Training load: training load is combination of the both internal and external loads. Therefore when we run we need to consider both what run we are doing (i.e. how far and how fast) and the effect this is having on our body (i.e. is that easy or hard relative to our ability).
4. Life stress: probably doesn’t need much elaborating for most people, this includes things like work, social life, kids, bills etc. This is the topic of our next blog – and yes all these things need to be considered when planning our training.
There are a lot other factors that could be included in this discussion - I am certainly generalising – feel free to read Paquette et al. (2020) (3) for more details (reference provided below).
So how does this apply to you?!
There are easy ways of managing this such as the 10% rule, there are more complicated ways for those that are number orientated (acute on chronic workload ratio) (4) and a host of other ways such as using different training zones with the popularized 80:20 polarised training method (5). Unfortunately none of these methods are perfect and whilst we hoped numbers and ratios could guide the way, it seems more recent evidence suggests – like always – things are more complicated (6-7).
I do believe for most runners keeping it simple is often sufficient – however your training program should be tailored to your goals, needs, and preferences. What combination of methods best suits you may be completely different to someone else motivated by different goals or constrained by different work or social commitments. However I do have some general take home messages that most new or even more experienced runners may benefit from following:
1) Get consistent – nothing beats stringing consistent weeks together. Down/rest weeks may be an important part of this); but overall the more consistent you are the fitter you are likely to be and less prone to injury
2) Build slow: improving with running is ultimate “long game.” We humans have amazing potential to improve our running (aerobic) fitness, but it takes time, many months and even years. You will get there – be patient and enjoy the process!
3) Add some variation: not every run needs to be different. And complex is necessarily better. But, running at different paces and on different surfaces/routes throughout the week may make it: a) more interesting (increase your enjoyment) b) improve your running performance (speed or distance); c) in some cases may help to prevent injury.
4) Make sure you have some easy running! You don’t have to smash yourself every run.
5) Adjust your running for your life/social/work circumstances – more coming in the next blog.
If you feel you need further help with your running our physios can collaborate with you to create an optimal training program that is flexible and tailored to your needs. This will include a running plan detailing when to run, how much to run, and how hard to run (intensity). This may also include home or gym exercises and running drills. Smart programming may help you to maximise the benefits of running for the time and resources you invest into it. Physios will work with you to ensure your running program matches your time, resources, and goals. For further information please feel free to contact BIM Alphington today.
References:
Taylor, T., (2019). Running and jogging are often blamed for knee pain — here's how to prevent injuries. ABC. Accessed on 29/01/2021 available at: https://www.abc.net.au/news/health/2019-10-05/running-knee-pain-preventing-injuries/11564926
Paquette, M. R., Napier, C., Willy, R. W., & Stellingwerff, T. (2020). Moving beyond weekly “distance”: optimizing quantification of training load in runners. journal of orthopaedic & sports physical therapy, 50(10), 564-569.
Pedisic, Z., Shrestha, N., Kovalchik, S., Stamatakis, E., Liangruenrom, N., Grgic, J., ... & Oja, P. (2020). Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. British journal of sports medicine, 54(15), 898-905.
Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder?. British journal of sports medicine, 50(5), 273-280.
Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training. Sportscience, 13.
Damsted, C., Glad, S., Nielsen, R. O., Sørensen, H., & Malisoux, L. (2018). Is there evidence for an association between changes in training load and running-related injuries? A systematic review. International journal of sports physical therapy, 13(6), 931.
Wang, C., Vargas, J. T., Stokes, T., Steele, R., & Shrier, I. (2020). Analyzing activity and injury: lessons learned from the acute: chronic workload ratio. Sports Medicine, 50(7), 1243-1254.