How to run further while lowering the risk of injury
2024.11.05 10:20
These days, as more people are taking care of their health and well-being, interest in and participation in running are increasing.
However, beginners, wanting to run better, run excessively fast, or
It is said that there are many cases where people get injured while trying to run too hard.
I will introduce you to ways to run further while lowering the risk of injury.
Breaking Free from Stereotypes About Running
That does not mean you shouldn't try to run farther, faster, and more often. After all, there is nothing more boring than running the same 5km three times a week continuously. Gabbett says that the most important thing for developing with confidence is Safely and gradually increasing the intensity and volume of running He says.
It has been revealed that the common "10% rule," which advises against increasing distance or speed by more than 10% each week, lacks scientific basis. Meyer states that it has not been proven as a method to prevent injuries. A study at the University of Groningen in the Netherlands actually found that runners who increased their weekly training volume by up to 50% showed nearly the same injury rates as those who followed the 10% rule. Additionally, a study conducted at Aarhus University in Denmark found that novice runners who increased their training volume by an average of 20–25% had a lower risk of injury.
Individually customized development methods
Dr. Gabbett to runners who want to improve We recommend the Acute-to-Chronic Workload Ratio (ACWR), a personalized guideline. He did. Garbet said this guideline “ Considering the amount of training run over the past 4 weeks (chronic training) compared to the amount run this week (acute training) It explains: (If you do not yet have a record of running for 4 weeks, you can build your basic fitness during the first month of running with an amount of practice that feels relatively comfortable, and then use this ratio to continue developing.)
Garbett describes this as a “feedback cycle.” Whenever you increase your training volume by raising the distance or speed each week, check how you feel immediately afterward (“I got over the hill effortlessly!”) and how you feel within 48 hours (“My legs hurt so much”). Give it a try. Gabbett explains that based on these two sensations, you can gain the information needed to decide whether to increase your practice volume or focus on recovery.
In summary, depending on how much recovery you have after running,
It seems to be asking to check whether the running time has been increased and what the intensity will be.
So, it's not about blindly deciding to increase practice volume starting today, but rather making decisions based on a feedback loop.
Are you ready to take your running skills to the next level?
Content provided by Nike Journal
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Let's start Wednesday with a 💪🏻fasted workout 🕡[0]
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I exercise on an empty stomach to flush out skin impurities.[6]
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Let's finish up by climbing stairs for strength.[2]
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Let's start Wednesday with a 💪🏻fasted workout 🕡[0]
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