New to Running or Making a Comeback? Injury Prevention Tips to Consider

Summary

In this video, physiotherapist Mareka provides essential advice for runners returning after a break or those new to running. She explains how the body adapts to training, with a focus on muscles, tendons, ligaments, bones, and cardiovascular systems. Mareka emphasizes the importance of gradual progression to avoid injury, as well as incorporating recovery periods into training plans. She advises building a strong foundation with base training and strength exercises, and highlights the risks of pushing too hard too soon, especially when aiming for longer races like marathons. Patience and smart training strategies are key to injury prevention and long-term success in running.

Takeaways

• 😀 Training causes microdamage in muscles, tendons, ligaments, bones, and cartilage, which leads to strength gains during recovery.
• 😀 Rest periods after training are crucial for rebuilding tissues stronger than before, but each tissue type requires different recovery times.
• 😀 Muscles typically recover in 24-48 hours, but tendons, ligaments, and cartilage can take 48-72 hours or longer due to slower collagen turnover.
• 😀 When you stop training, the body’s tissues degrade, including muscles, tendons, and cartilage, which weakens your ability to handle physical stress.
• 😀 Novice runners or those returning after a break may see quick gains in cardiovascular fitness and muscle strength, but tendons and joints need more time to adapt.
• 😀 Ramping up training too quickly after a break increases the risk of overuse injuries due to the lack of adaptation in tendons, ligaments, and joints.
• 😀 It generally takes about two years of consistent running for a runner to safely cope with the physical demands of marathon training.
• 😀 Novice runners should focus on building a solid base of running before attempting longer distances or faster paces to prevent injury.
• 😀 Recovery weeks, where intensity and volume are reduced every 3-4 weeks, can help prevent overuse injuries by allowing the body to consolidate gains.
• 😀 A periodized training plan, with alternating cycles of base-building and higher-intensity work, helps avoid continuous overtraining and ensures better long-term progress.
• 😀 For a marathon, novice runners should focus on completing the distance at a slower pace, as this minimizes the risk of injury compared to aiming for a specific time goal.

Q & A

What happens to the body when we train, and how does it adapt?

When we train, especially during running, our muscles, cardiovascular system, tendons, ligaments, cartilage, and bones experience micro-damage. After a workout, the body repairs this damage, making these structures stronger. The key is to allow time for recovery, during which the body rebuilds and strengthens tissue. If you train during the recovery period, the body adapts and becomes stronger over time.

Why is it important to consider tissues other than muscles when training?

Muscles are the easiest to feel and track, but tissues like tendons, ligaments, cartilage, and bones also need strengthening to handle the loads of running. These tissues recover more slowly than muscles, and if not given enough time to repair, they can become weak, increasing the risk of injury.

How do recovery times vary between different tissues in the body?

Muscles typically recover within 24-48 hours, while tendons, ligaments, and cartilage take much longer—sometimes 48-72 hours. This slower recovery is due to the lower blood circulation and slower turnover of collagen fibers in these tissues compared to muscle fibers.

What happens when a person ramps up their training too quickly after a break?

When a person increases training intensity or distance too quickly, especially after a break, their cardiovascular system and muscles may adapt quickly, but tendons, ligaments, and joints may not. This can lead to overuse injuries as these tissues have not had time to properly adapt to the increased loads.

What is the recommended approach for someone who is new to running or returning after a long break?

For novice runners or those returning after a break, it's important to gradually build up endurance and strength over time. Focus on base training for the first few months, avoid high-intensity speed sessions too soon, and incorporate recovery weeks every third or fourth week to allow the body to consolidate its gains and reduce the risk of overuse injuries.

How long does it typically take for someone to be ‘bulletproof’ for long-distance running?

It generally takes about two years of consistent running for the body to become resilient enough to handle the stresses of high-volume training, such as marathon distances. During this time, the tendons, ligaments, and joints gradually strengthen to cope with the increased impact and load.

Is it okay for a novice runner to aim for a marathon within a year of starting running?

Aiming for a marathon within a year of starting running can be risky, as tendons, ligaments, and cartilage take time to adapt. While some people may manage, it's safer to focus on gradual progress, aiming for a marathon in the second year of consistent training. It's also important to focus on completing the distance rather than rushing for a fast time.

How does a history of past athletic performance affect returning to running after a break?

Former athletes, particularly those who were good runners in their youth, may have a superior cardiovascular system and muscle recovery rate. However, their tendons, ligaments, and joints may have weakened during their break from running. These individuals may adapt to running faster than a novice, but they still need to be cautious about gradually re-strengthening their connective tissues.

What role does recovery play in preventing injuries for returning runners?

Recovery is crucial to prevent overuse injuries. Even if you feel fine cardiovascularly and your muscles feel strong, your tendons and ligaments need sufficient recovery time. Incorporating recovery weeks, reducing volume and intensity periodically, and avoiding constant high-intensity training help prevent injuries.

What are the best practices for structuring a running training plan to avoid injury?

A good running training plan should include base training for the first few months, focusing on easy runs without high intensity. Recovery weeks every third or fourth week are essential to allow the body to catch up. Additionally, the plan should follow a natural progression, with careful consideration of when to increase intensity and when to reduce it for recovery. A gradual increase in mileage and intensity helps avoid injury while building endurance.