The amount of strain an individual handles while running is very varied. A tolerable amount depends on anatomy, running technique, experience with this type of load, sleep, diet, stressors and loads otherwise in everyday life.
At Dr-Dropin we have skilled therapists that can help you figure out what amount of running is right for you, and help you increase this amount, by doing a running analysis and treatment.
Check availabilityOverload during running often happens if there is a large change in the load or when one has had a relatively high load for a long time, without variation and too little rest.
During the corona epidemic, many have resumed running and returned to what they were used to doing earlier or before winter. At this point, the load that was previously known and tolerable will become a new and greater load on the body than one is now used to.
Read more about how we can help you
To avoid incurring stress injuries, it is first and foremost the dosage of the training that is central. With dosage, it is then a question of quantity in relation to each individual session and number of sessions per week. This amount can be measured in time, distance or intensity. In order to have a framework for this, one has for many years referred to the 10% rule which states that one should not increase more than 10% a week. This is a method that can work well to have control over the load, but one does not have to follow it slavishly. The point of this mindset is that one gradually increases the load and "knows what one is going for". You then have control over the amount and with small adjustments it is less likely to incur an overload, at the same time as you can easily identify what is too much and what goes well if the "cup overflows"
Sleep is a very underestimated part of the training which lately has fortunately become a bigger topic. Exercise itself is about adding a stimulus to the body's structures. One strains muscles, tendons, ligaments, cartilage, bone tissue and shows the body that this is something you use diligently and must have the capacity to use effectively. It is only when you rest and sleep that the body has time and peace to focus on building up these structures.
Stress is also closely linked to this structure. The body's most important task is to survive. Building structures such as muscles and tendons comes far down the priority list. If you are stressed and have an increased sympathetic activation with a high heart rate and a lot that happens around you, it takes longer for the body to prioritize this build-up. This stress can be purely physical in the form of frequent exercise, demanding physical work, mental stress and little sleep. Studies have been done on tissue healing and stress that show clearly prolonged wound healing among students during an exam period compared to those who otherwise have a daily life with less stress.
Too hard training can work against its purpose. It takes energy for the body to build new structures. At the same time, it also takes a lot of energy to repair damaged tissue. These are two different functions, and since the body would rather focus on surviving rather than become stronger or faster, the body will use the energy to fix injuries before starting to increase strength in tissues. Due to this, an excessive load will work against its intention to get results from the training.
Due to the need for rest for structures in the legs, it is important to vary the load in other ways, if you live in the big city it is not always so easy to avoid asphalt or concrete when running. Then it is important with shoes that can dampen the load a bit. An alternative is to vary the surface to something softer. Gravel and path provide a little more cushioning and can also stimulate the body to be more receptive to varied loads around the ankles and hips.
Diet is a big topic that we will briefly address here. When we talk about energy, it is largely kcal and nutrients one has in mind. The body uses kcal to sustain vital processes, perform muscle work and build or repair tissue. A good diet can mean different things to several people. In this context, it is a matter of being in energy balance or a small profit. If you are on a diet or have a calorie deficit, you take away the kcal your body would otherwise use to build structures. This allows the body to use energy from fat stores, muscles and bones. The body will always be most interested in surviving and keeping vital functions alive, so if one goes far in deficit, this will affect the muscles and skeleton, which will then be slightly downgraded. Those who exercise intensively should be careful with the right diet as a long-term calorie deficit can be a risk factor for fatigue fractures as bone tissue, especially in the legs, gets a lot of strain and does not build up accordingly after each session. You can read more about this on MTSS.no which is an information site about medial tibial stress syndrome. Minerals and nutrients that are important are then calcium, proteins and fatty acids. As always, a varied diet will be important, but often it is these three areas that become deficient when one decides to start intensive training.
There are many variables that can determine whether one gets an overload or not. If you experience problems and need more guidance, do not hesitate to contact a healthcare professional or an experienced trainer.
In summary; there are a few things that are good to take with you:
