Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

multiple injuries and skimps on warm-ups then it’s definitely worth changing your routine to see if it helps.

• No variation in training An interesting 2016 study of marathon runners found that regular interval training may reduce the risk of injury. Consider varying your training plan to include intervals as well as strength work and cross training.

• Lack of recovery time Not allowing your body sufficient time to recover from training or increasing the load too rapidly could leave it susceptible to injury. Recovery time increases with age, so consider adding an extra rest day into your week and always increase training loads gradually.

• Lifestyle issues Sometimes it’s not the running, it’s everything else! Are you getting enough sleep? Are you stressed? Is your diet poor? All of these factors have a role to play in how your body copes with a training load. If you’re stressed, sleep deprived and eating junk food, it’s going to be hard for adequate recovery and repair to take place. Always look at the bigger picture.

Real-life runners

There were times when I would despair with the injuries. It seemed unfair when I was trying to improve my health and wellbeing yet was just ending up crocked! I also know that I should have listened to my own body and not been driven by my own obsession to absolutely always complete the distance my plan said. I fundamentally compromised my Dublin Marathon 2020 by pushing my last 20-mile long run when I should have stopped. I did finish the marathon, but tapering for it was basically no running and investing in massage, a chiropractor and anti-inflammatory gel!

Mike Whelan, runner and Leinster Rugby fanatic

Q How quickly will I lose my fitness when I’m off ­running?

A It’s so frustrating to be injured or ill and you can almost feel your fitness draining out of you with every day that passes. Studies on this topic, which is called detraining or deconditioning, are pretty mixed and each person will have an individual response to time away from running. The good news, however, is that if you are a regular runner, although your aerobic fitness initially drops quite quickly, after a few days of inactivity it levels off and doesn’t just keep going down and down. It won’t fall back to that of an inactive person, which gives you a higher baseline fitness. You’ll lose fitness more slowly than a more inactive person too. There’s also the bonus that you will bounce back to fitness more quickly. It’s worth also considering your structural fitness, meaning your muscle strength. This declines more slowly than your aerobic fitness, but to prevent injury it’s important to build it back up prior to returning to running.

Some encouraging news for those that are currently side-lined is to know that you can maintain the majority of your fitness with as little as one high intensity work-out a week. This is a good reason to do whatever exercise you can. For example, if running is out then a swim or some time on the static bike will benefit you. Don’t forget you can do some form of core work or strength exercises while injured to maintain your structural fitness. In summary, with a good baseline fitness and a consistent training habit, a week off due to illness or injury isn’t going to be much of a problem. More extended time away can be counteracted by keeping up some form of maintenance activity and knowing that you will return to fitness pretty quickly when you are ready to.

Q How many rest days do I need each week?

A This is often a case of trial and error. While some people can get away with a running streak of a year or more, there are those who need frequent days of rest. There are a few factors to consider, your running experience being one of them. Beginners who set off with great enthusiasm and run numerous times a week can quickly become injured, whereas a seasoned runner could easily cope with the same frequency. Recovery days in those early stages, while the body adapts to running, are essential. Adaptation and repair takes place when you rest. An overnight sleep may be enough for some bodies to go through this process, but others require longer. Our repair processes slow down as we age and it’s not uncommon for older runners to feel they need more recovery days than when they were younger.

Obviously, how much you push yourself will affect your need for recovery too. A gentle 5km won’t need as much recovery time as running a marathon PB. It’s best to take an overview of your training. If you’re remaining well, enjoying your running and making any gains that you want, then your recovery is probably adequate. If you’re new to running, finding runs harder than you feel you should, or are really cranking up the frequency or intensity of your running, then it’s advisable to factor in at least one or two rest days a week. Recovery is an important part of training so should not be associated with guilt.

Did you know?

Between 37 per cent and 56 per cent of recreational runners who train regularly and run the odd long-distance race will get injured each year.

Running and food

Q What’s the best diet for a runner?

A There are emerging, widespread and well-advertised benefits to certain diets. Some runners following vegan and LCHF (Low Carbohydrate High Fat) diets report increased endurance capacity, quicker recovery times and easier weight maintenance. The research is growing, but can be contradictory. It is a very confusing time for the general public when it comes to diet and nutrition, with much conflicting advice. I don’t feel this book should tell you what you should be eating. It’s a very personal thing. As a runner, the best diet is the one that works for you; one that gives you enough energy to fuel your runs, that allows you to improve as a runner (if that is