I think about this a lot - if I coached you to jump up and down 1700 times in 10 minutes (or even 15 minutes) would you lose some trust in me?
Okay, don't answer that yet, we’ll come back to it.
As the season is changing more and more of us are getting out on the trails! I love this time of year but it is one of the most common times for people to end up in my office from overuse injuries.
Today, I wanted to share what I see as some of the most important things for you to know about the changing seasons and outdoor activities. Runners, experienced and inexperienced, this one is for you. Hikers and bikers will be able to progress a little more quickly but should still keep these principles of ‘slow to go fast’ in mind.
Start slower than you think, especially for running because your bones and tendons need time to adapt.
Most overuse injuries start after 4-10 weeks of sustained activity, especially when the initial shift was significant. So you may feel like you can run 3-4 miles off the couch during weeks 1-3, but it is more likely to catch up with you in week 4.
If you are physically fit there is a good chance that 30 minutes won’t be an issue cardiovascularly but that doesn’t mean your musculoskeletal system can safely keep up.
Okay back to my opening question..
Fundamentally, running is just jumping up and hitting the ground in alternating single leg stances, repeatedly.
Running a 10 minute mile, the average runner will strike the ground 1600-1700 times.
When I put it that way, it sounds like a lot to ask of your body, doesn’t it? I won't ask you to do that on your first day back to running.
But a lot of runners might expect that they should be able to go out for a 3 mile jog on their first day back each spring. And hope to run it at a 10 minute pace because that felt 'easy' last season.
Here’s what to do instead when heading out for the first ‘easy’ run of the season:
If you took several weeks or months off from running over the winter, start with walk and jog intervals. Take 4-8 weeks to work up to a continuous 30 minute jog. If you’re an experienced runner 4 weeks may be enough, if you’re less experienced give yourself the full 8 weeks.
30 minutes is a commonly used baseline for running training plans, so be sure to build in time to get up to this amount before you begin a race plan. Whatever you do don't rush these first few weeks. If you're short on time, consider a later season race or a different training plan.
You can increase much more quickly if you ran even just a couple times a week throughout the winter.
But keep in mind if you’re increasing from 2-3 days a week to 4-5 days a week, that you’re less at risk in the first couple weeks of this new schedule then you are a few weeks in, and continue to plan for some easy recovery weeks mixed in. When you make the transition to more frequent run days, shorten your runs temporarily so you don’t see big spikes in the total weekly volume.
For folks who have been running recently and putting in the time to increase volume, consider that different terrain is going to stress your lower extremities in new ways. Adjust your pace (even walking as needed) to adapt to the new conditions if you’re switching from roads to trails. Some examples I see a lot in my office:
If you have a history of Achilles pain, anticipate that steep uphills will stress it more than flat terrain, as would adding more speed work. Hamstrings will also be more stressed by these same conditions.
If you have a history of knee pain, downhill running may be more likely to bring this on, take your time easing back to speeding downhill.
For myself, my ankles have been very fatigued by the condition of the trails lately as they are still quite uneven in places after the mud season. I’ve been adapting by slowing down and taking my time through those areas as well as sticking mostly to wider, flatter trails for a little bit longer. Partly to give myself an intermediate step between roads and trails, and partly to give the trails a little time to smooth back out after spring conditions.
Finally, remember that most overuse injuries are not actually about “too much” use, it’s more often about how quickly you’re making the change, especially relative to the few months leading up to it.
I know it can be hard to slow down when you are anxious to get ready for a race, but I would rather you approach a race day a little under trained then with several weeks or months of stacking training on an unstable or rushed base. Start slow to go fast.
Katy
P.S. If you’d like to hear more about how to get ready for the spring trail season, I am speaking at Sidecar Coworking Space at 5:30 on April 21st. 317 N Cruse Ave, 2nd Floor Community Space. From Your Desk to the Trail: A Physical Therapist's Guide to Performance and Durability. Open to the public, I’d love to have you join us - I'll be speaking to bikers, runners, and hikers. I’d also love to hear your questions about the season’s transition so shoot me a quick reply if you have a question!