Page 18 -

ADVERTORIAL

TIME TO DUST

OFF THE COLD

& HIT THE ROAD

RUNNING...

A discussion about Return to Running & Overuse Injuries
BY RIA SANDENBERGH PHYSIOTHERAPISTS

s a very average short frequency of your activity. Poor technique, exercise program with more than 8 - 10% in
distance runner, I will confess body alignment, old injuries, incomplete one week. There is an interrelation between
that my running is like a rehabilitation and sudden changes (e.g. distance/time and intensity – if you always
polar bear. Well, not literally new shoes, technique or terrain) can also run 5 km in 30min (6 min/km) and you
A- but it does like to go into contribute. increase your speed to 5:30 min/km you
hibernation during the winter…only to be cannot increase the time that you train as
rudely awakened by the arrival of spring. And if you think this is not for you, the well.
It’s like a daisy-shaped alarm clock that latest statistics tell us that: “Up to 70%
motivates me to hit the road running. of recreational and competitive runners #2. The 7-4-2 RULE:
sustain overuse injuries during any • You are allowed to exercise 7 days of the
Like most humans, I then want to fly out 12-month period”. week
of the blocks and continue right where I • No more than 4 days of the same discipline
left off – you know, doing the Park Run in Wow! That’s a very high percentage of • Only 2 out of 4 of the above mentioned
30 min…even after the 3-month hiatus! The you guys that are running past me in the sessions may be back-to-back
body is an amazing ‘machine’ that is capable mornings…
of incredible feats, but we must give it time Physical stress, like simple exercise and
to get back into shape. So, how do you wake up the Polar Bear activity, is beneficial for your body – it
without hurting yourself? (a.k.a My Spring makes the structures stronger. This
The most important thing is: Running Action Plan). process, called remodelling involves both
YOU WILL DEFINITELY RUN INTO the breakdown and building up of tissue.
TROUBLE IF YOU DO TOO, MUCH I have come across a few simple rules that There is a fine balance between the two, if
TOO SOON! have kept me and others injury free after a the breakdown occurs more rapidly than
long running break. the building up, an overuse injury will
Overuse injuries are most often caused occur. Your body can cope with 2 days of
by training errors which include: rapid #1. The 10% RULE of exercise: build-up, but not 3. To make sure you don’t
acceleration of the intensity, duration and As a rule of thumb – don’t increase your overload add cross training to spice up
your week.

Cross training can include strength training
(gym/specific exercises), agility drills and
rhythmical (proprioceptive) exercise. Many
runners have also benefited from Pilates/
Yoga or other forms of cardio fitness such
as spinning/cycling or swimming. If you
are currently nursing an injury, this is also a
great way to keep your fitness levels up.

Hope to see you on the road!

For a list of references, please email:
info@physiofirst.co.za

18 Cornwall View • Issue 4 2019