RELOADing your Running- Load Management for Runners
RELOADing YOUR RUNNING
Following on from our previous two blog topics that covered energy deficiency in sport (RED-S) and bone stress injuries where both touched on managing your load as you train. Today we would like to delve deeper into load management, with a focus on running (since we love it so much!). It should give you an idea how to progress yourself safely and effectively, whilst not foregoing your performance targets in your weekly Park Run!
Load management in sport is both a science and an art. It can be thought of as the delicate balance between training and competition, and rest and recovery. It is the difference between a well beaten dollop of cream and clumpy cream but-not-quite-cheese result.
Correct load management will allow you to meet your fitness and performance goals while ensuring that you do not sustain an injury or burn-out. It will empower you to return to running safely after some time off, or to increase your speed and endurance for an event.
Alternatively, incorrect load management is one of the greatest contributors to overuse running injuries that we see in the clinic, and it contributes to injuries such as achilles tendon problems, recurrent calf sprains, lateral hip and knee pain, shin splints, stress fractures and so many more.
As a keen runner and physiotherapist, I have had an interesting relationship with load management over the years. I have tipped the scales a little too far in either direction on numerous occasions and suffered the consequences. As a result I have learnt some great lessons: how to monitor load, listen to my body and to get the results that I strive for. You are definitely not alone, and I hope that you can learn from my mistakes!
Okay, so you’ve also suffered from an overuse injury, or are currently suffering from one… where did you possibly go wrong?
Lets think back on your running history. When your symptoms started, what was your running program like? How have things progressed or regressed since then? There are many more questions that we will need answers to, as the key to where your load management went gone slightly askew lies somewhere in the midst of all the fog.
Common scenarios that make our ears pick up include:
Returning to running after time off from an injury
Returning back to training after a month or two of holiday (how good)
Increasing intensity following a couple of weeks of illness where loads were reduced (shorter, less intense runs)
Sudden changes in training goals or race distances
A change in training surface, terrain (hills), intensity (e.g. intervals) or footwear
The weekend warrior – someone who typically doesn’t do a lot during the week but goes all out in the weekend!
Do any of the above sound vaguely familiar?
If so, lets take a leaf out of my book and do things differently from here on out...
What is the best way to monitor and manage load? You might be wondering “how do I best structure your training program to get the best results?”
There are numerous ways in which athletes and health professionals choose to manage training loads. Here are a few ideas:
The 10% rule
The 10% rule is simply not increasing your weekly training loads by more than 10% from one week to the next. It is a very simple and often effective way to ensure that your loads are not increased too quickly. You need to consider what your baseline loads are, what surfaces you are normally training on (hills, grass, road etc), and the intensity of your training, as they will affect your overall training load and therefore injury and burn-out risk. Please note that the 10% rule has significant limitations at the different ends of the spectrum of runners, such as those who run less that 15-20km per week, or over 100+km per week, but is great for its simplicity for the majority of runners.
The Acute/Chronic Workload Ratio (ACWR)
The ACWR is becoming more popular and you might see it in your current program. It takes into consideration your baseline loads, training surfaces and training intensity to ensure that you are not over or under training. It’s a bit more tedious to analyse all the data that you need to collect, however it is a great tool to predict your future injury risk based off your current levels of loading. It looks into your rate of perceived exertion (RPE) alongside the distance or duration of your run; and compares your current training week to the previous three weeks. The acute/chronic workload ratio ensures that your loads remain between safe parameters. Speak to us if you would like to know more details about the ACWR.
Lastly,
Periodisation
Periodisation is used to structure training programs which involves planning a few weeks or months in advance. I know right, its time to get organised! Periodisation is often based around an end goal for example a certain distance or time that you would like to achieve. You also need to keep an eye on your overall well-being as your mood, energy and sleep quality are vital to your success. Your physiotherapist or coach will likely throw ‘easy’ or ‘recovery’ weeks in between challenging ones.
The most successful runners have followed one of the above principles, including all of Arthur Lydiard’s athletes. Whether or not you are a weekend warrior or a seasoned ultra marathon runner you need to make sure your running loads are safe to avoid getting injured. Structuring your program with periodisation in mind will help not only with injury prevention, but other health concerns such as relative energy deficiency in sport (RED-S).
So here are my top tips for load management
Remember that load can be affected by distance or duration, intensity, recovery and training surfaces!
Do not increase your running load by more than 10% each week.
Consistency is key. Put on those shoes year round and stay active!
We are all different and hence, different training programs work best for different athletes because our capacity to adapt to mechanical stress is unique.
It is best to follow a program from someone who is aware of load management principles – have a chat to your physiotherapist or your running coach, or come and see one of our running specialists at Reload.
At Reload Physio we offer one on one running programs, strength and conditioning and recovery work. If you would like more information, or just need some reassurance with your current program please reach out.
Book a Comprehensive Running Assessment and report session (60mins), or an Initial Injury Consultation below.