Keeping Runners Healthy Happy & Fast! Training Running Formula
There are many different training schools of thought. When I see a runner, especially young runners who are dealing with chronic pains I see one thing that I feel needs to be addressed.
If you look at a running team and most of the runners have kinesio tape or knee straps or have to continually ice their knees or take ibuprofen something is not working as well as it could be in my opinion as an integrative physical therapist and life-long runner (2:28 marathon pr 34 years ago today!)….
There are runners that thrive on long slow distance…
and others who need very light workloads and mostly speed and drills…
and others who need to cross train and take multiple days off between sessions… think Parker Valby…
The UW milers are coached by one of the great coaches Andy Powell and the’ve won multiple NCAA 1500 meter titles… and they each have different training schedules.
Because each runner is an individual. And I get it, if a coach is working with a lot of runners I can understand why programs may put all the athletes in the same training program. So there are track programs that just throw all the kids into the same high intensity high volume training and they see success but they also see a lot of collateral damage… runners injured… sidelined… unable to run… or just not running well at the end of the season championship races despite starting the season running pr’s and winning…. going stale by the end of the year…. frustrated…. thinking it’s “in their heads”
So here’s something that could be useful when training runners, IMO.
Dosage is key
What is the right dosage of volume, miles per week? What phase are we in? Early season b base building or mid season intensity and volume or championship racing season with light running, drills and light speed and tempo with plenty of rest and nutrition and sleep dialed in…
You wouldn’t just gorge yourself on food, even if it’s high quality food… No! There’s an optimum dosage of food…
Same with sleep… 8 to 9 hours a night is good… if you’re an Olympic caliber runner then napping is key… but lying in bed 15 yours a day…not a good idea right!
So with running training for any runner, but especially young and growing boys and girls, the key in my opinion as a physical therapist… the correct dosage of volume and intensity and rest is key… and each runner is unique and can benefit from an individualized plan even while in the team setting…..
I like to say..”we don’t win workouts…we win races”….. If it was just a matter of run more, run harder then everyone would have healthy happy fast runners. So having a plan that is tailored for the athlete and set at the right dosage can be a key to healthy happy and fast running.
With this kind of knowledge and plan the runner’s tenacity can work for him or her…. because they know the purpose of each workout and each rest day.
Let me know what you think and if you need help healing here’s some self treatment videos you can use and reach out to me if you need help healing and getting back to running healthy, happy and fast!
Ralph Havens PT IMTC
Beyond Limits Physical Therapy
Fairhaven Bellkingham WA
1134 – 10th Street
Bellingham WA 98225
360.599.2217
https://www.ralphhavens.com/RunnersWalkersReliefFromChronicPain
Recent Comments