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Hi Everyone,<br>
<br>
Running like many physically demanding activities has the potential
to cause injuries. Runners commonly encounter varying degrees of
runner's knee, IT band syndrome, hamstring and gluteus strains, shin
splints, and many more. Sometimes if it is minor, you can just ease
up on the running intensity and the symptoms go away. Often, they
linger or worsen. When this happens you need to take a break and
work diligently to repair damage and correct the underlying cause.
The steps one takes vary greatly depending on the severity and type
of injury so you need to do research or visit a sport oriented
doctor for good guidance. <br>
<br>
Here are some basic guidelines for recovering. <br>
<ul>
<li>Let the area of damage have plenty of rest but avoid
immobilizing unless advised to does so by your doctor.</li>
<li>Assuming swelling or other signs of trauma have gone away,
resume some activity but avoiding running. </li>
<li>Do anything to keep your cardio fitness levels up as long as
it does not cause discomfort to the injured area.</li>
<li>Do strength and stretch sessions regularly but be careful to
not strain the injured area.</li>
<li>Be patient and wait for the discomfort to disappear when
active and at rest.</li>
<li>Very slowly, re-introduce running back into your routine but
if there is any discomfort, stop and take more time to recover.</li>
<li>Build slowly using the 10% rule. No more than 10% volume or
intensity increase per week.</li>
</ul>
<br>
Taking the time for proper recovery and following a smart ramp up in
activity will get you back to running with minimal loss of fitness.
I am presenting this to you help you avoid the mistakes I have made
in trying to run through injuries. Hopefully, in the near future, I
will be starting my ramp up after taking an extended rest period.<br>
<br>
Injury prevention is of course beneficial. Always be mindful of the
load you are putting on yourself. Make sure you recover after hard
run days. Regularly perform strength and stretch routines. Do try to
attend the TRIUMF strength and stretch classes or follow a routine
such as the IronStrength Workout for Runners as shown in part at
<a class="moz-txt-link-freetext" href="https://www.runnersworld.com/strength-training/the-ironstrength-20-minute-core-workout">https://www.runnersworld.com/strength-training/the-ironstrength-20-minute-core-workout</a>.<br>
<br>
Take care of yourself and stay active.<br>
<br>
<b><br>
</b><b>Training this Week<br>
Tuesday Oct 24</b><b>, 2017</b> - 1 km repeats<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the junction of Hemlock and Huckleberry trails<br>
</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for 1km, then easy for a few minutes, repeat if
time allows<br>
</li>
<li>If you are prepared, do some jogging within these intervals.<br>
</li>
<li>Walk back to TRIUMF<br>
</li>
<li>Consider doing some static stretching after the walk.</li>
</ul>
<br>
For runners<br>
<ul>
<li>Jog to the junction of Hemlock and Huckleberry trails</li>
<li>dynamic stretching <br>
</li>
<li>do 4 or 5 1km loops at 10K pace with 1 minute rests between<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday Oct 26, 2017</b> - tempo run or a longer walk on the
out-and-back course - Weather will dictate route.<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers:<br>
<ul>
<li>Make a plan for a route - need at least 2 people. Rob can help
you define a route.<br>
</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
For runners:<br>
<ul>
<li>Easy run for 10 minutes. We may split into a few warm up
groups.</li>
<li>Gradually increase your pace over the next 10 minutes to the
point that you can still engage in short conversation but you
are running moderately hard.</li>
<li>At the halfway time turn direction to come back the same way.</li>
<li>Maintain the pace up to the 35 minute mark.<br>
</li>
<li>Regroup and jog back to TRIUMF.<br>
</li>
<li>Static stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend runs</b><br>
You will find much benefit from doing a long run once per week.
Generally, the pace is slow. The important aspect of this run is
the amount of time you put in. Any time over one hour is the
beneficial period. If you have not been doing these this year,
then start with shorter times and build up each week. Limit the
week to week increases to 10%. Once you have progressed to 1 1/2
hours, add in fast finish runs where you run the last 20 minutes
at a half marathon pace.<br>
</p>
<p><b>Alternate run days or do cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. You should be able to converse easily
during these.<br>
Consider doing strength training. There are many routines designed
for runners. Cycling, hiking, swimming, yoga, are great cross
training activities. Basically, keep as active as possible without
hurting yourself.<br>
</p>
<ul>
</ul>
<ul>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers, <br>
Rob<br>
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