[Triumf-running] TRIUMF Running Group - Week of Oct 23, 2017

[Robert Watt]

Hi Everyone,

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.

Here are some basic guidelines for recovering.

  * Let the area of damage have plenty of rest but avoid immobilizing
    unless advised to does so by your doctor.
  * Assuming swelling or other signs of trauma have gone away, resume
    some activity but avoiding running.
  * Do anything to keep your cardio fitness levels up as long as it does
    not cause discomfort to the injured area.
  * Do strength and stretch sessions regularly but be careful to not
    strain the injured area.
  * Be patient and wait for the discomfort to disappear when active and
    at rest.
  * Very slowly, re-introduce running back into your routine but if
    there is any discomfort, stop and take more time to recover.
  * Build slowly using the 10% rule. No more than 10% volume or
    intensity increase per week.


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.

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 
https://www.runnersworld.com/strength-training/the-ironstrength-20-minute-core-workout.

Take care of yourself and stay active.

*
**Training this Week
Tuesday Oct 24**, 2017* - 1 km repeats
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the junction of Hemlock and Huckleberry trails
  * Do some dynamic stretches.
  * Walk briskly for 1km, then easy for a few minutes, repeat if time allows
  * If you are prepared, do some jogging within these intervals.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the junction of Hemlock and Huckleberry trails
  * dynamic stretching
  * do 4 or 5 1km loops at 10K pace with 1 minute rests between
  * easy jog back to TRIUMF
  * static stretching

*Thursday Oct 26, 2017* -  tempo run or a longer walk on the 
out-and-back course - Weather will dictate route.
Meet at 12:00 outside the Badge Room

For walkers:

  * Make a plan for a route - need at least 2 people. Rob can help you
    define a route.
  * Maintain a moderate pace for the entire 30 or 45 minute walk
  * Static stretching

For runners:

  * Easy run for 10 minutes. We may split into a few warm up groups.
  * 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.
  * At the halfway time turn direction to come back the same way.
  * Maintain the pace up to the 35 minute mark.
  * Regroup and jog back to TRIUMF.
  * Static stretching for everyone.

*Weekend runs*
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.

*Alternate run days or do cross training*
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.
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.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob


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