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Action Steps When Dealing with A Running Boo Boo
Like Coach Vigil said to his pupil Deena, “ there is no overtraining, only under recovering”. Hmmm- I'm not completely sure about that, but I 99% agree - lol
Why am I injured?
Your training was too much for the level of recovery practiced.
This is elusive because recovery means: quality and quantity of sleep, nutrition and timing, stress, both emotional and physical such as from a career, and lack of mobility of tissues that creates imbalances, along with insufficient trunk stability. If you have no idea if you are under recovery due to the list above - seek out a professional to do that for you.
So Give me ACTION STEPs coach? Ok- let’s go!
Is the pain above a 2.5 on a scale of 1-10?
YES- Move to question B.
NO- Move to question 2.
Is the injury causing you to limp either during or after the run changing your gait pattern?
YES- Move to Letter B.
NO- Move 3.
If you are HERE at 3-
STEP ONE- Take 3 days completely off of running and cross training - you may swim or do core that does not involve the injury!
STEP TWO- Return to your running routine at 60% for the rest of the week and execute it EXACTLY as you left off -I repeat -EXACTLY where you left off - DO NOT GO BACK AND MAKE UP WORKOUTS or runs- sorry I am screaming at you- this is important! For example, if tomorrow is a workout then yes do it - but cut the volume of the intervals and total distance by 50-60%. STOP if pain rises to 3 or above or your gait changes to a limp- if this happens over the next 4-7 days, move to Letter B below.
STEP THREE - You got through 7-10 days consisting of 3 days total rest followed by 4-7 days of continuing your training regime at 50-60% and your injury is better, but not gone.
Then, please stay at 60% of predetermined training volume and intensity. Continue to add 10-20% as you see their injury healing. If at any point you over do it - you need to go back to 3 days zero and begin the 50% load again. Remember, whatever your plan/coach has predetermined for you, you need to cut that in half to 60%! Let your body tell you as it responds to reduced load but not total rest.
Why not total rest? We need to load your bones and tissues just enough so they dont become detrained and when you start again its too much. So, the idea is for you to be honest and stop at the point where your body/injury starts talking to you. If you desire- add a cross training activity to this shortened run - but of course- one that places ZERO stress on the injury.
B B B B B- just Be and Breathe- I've been B a lot and you can get through this too! Follow my instructions though - If they are TOO MUCH well then you are gonna BE B for a long time- yikes!
B) ok, so you have a significant injury that may be soft tissue or bone - either way, we need to back the truck up, allow for proper recovery time (based off your doctors assessment- so yes, go see your doctor) AND most importantly, instead of sitting on the coach crying - start getting to the root cause of your problem.
Step One- Call your doctor to get a proper assessment of the time you need to rest your injury for proper healing and to get any other medical support or advice.
Step Two - Don't’ sit still- ok this does not mean to go cross train for a hundred hours- ive seen many athletes exceed their fitness doing this while injured then they come back way too aggressive and just become injured again creating a loop/cycle of injury and not understanding why! We need your bone and tissues to stay in some balance with your metabolic/aerobic systems so we can gradually build back.
Step Three- See a professional who can assess your core, trunk, and stabilization. Many injuries are caused by hip instability that manifests in the knees or lower legs while many others are caused simply by poor postural control and poor breathing habits.
Step Four - while you are injured, work on tissue pliability, mobility, core strength, stabilization and eccentric strengthening. Foam roll, see a great Chiro - I have one if you need his number- then do your eccentric strengthening to realign your collagen fibers back to health.
Many runners do the above, but they are doing them with incorrect form which is a waste of time. If you are serious about your relationship with running, get help and stick to it every darn week!!!!
Step Five - return to running with a progressive program that incorporates drills on proper alignment and form. Get to the root of the problem by understanding your running form - you can see me in person or start learning HERE
Step Six - routinely work on your mind and body connection to execute correct running form - posture, pelvic floor and breathing, foot strike and pop, pelvic stability - and more!
Need help- reach out at coachjaxtherunner@hotmial.com or emergefitnesstraining.com in Saint Charles, Mo.