Be gradual when starting, re-starting or progressing

Alright runners, let’s talk about boom and bust cycles! We’re all guilty of signing up to an event and watching the calendar click over until crunch time comes along, when we find ourselves putting on our running shoes and start ticking the legs over. ST1For those very few who are not familiar with the phrase, the boom bust cycle involves bulking your running program up quickly to get ready for an event and then breaking down as a consequence of over-training. The longer this cycle continues, the less time you spend training (booming) and the more time you spend injured (busting).

ST2

 vs

ST3

In a busy corporate or family life we’re all attempting to cram as many things as we can into a day that just doesn’t have enough hours in it. Preparing successfully for an event realistically needs to be a graduated process, in which we develop enough strength and control to prevent injury and run with efficient technique.  In effect, incremental increases in running distances are far less likely to lead to injury.

Maximise your running experience = make running enjoyable!

If you watch any athlete run on TV it seems running should be effortless, light underfoot and efficient. If this doesn’t sound like you when you’re running along a flat surface, perhaps you might need to consider why running is just so hard.

Below are some tips to help you maximise your running experience:

  1. Mixing up training modalities is an efficient use of a shortened training time
  2. Completing a specifically prescribed strength session is a great place to start to improve running technique and thus efficiency
  3. Running technique can be readily adapted when analysed in slow motion and with simple changes having a big impact on performance
  4. Cross training is another viable option for improving the aerobic system without the impact or injury risk that cranking the k’s carries with it in the short term

If you are not sure about your training, cross training, strength program or running style, get advice from a clinician who sees lots of running injuries. (Luckily we have loads of them right here, give us a buzz at reception to book an appointment!)