Tuesday, June 12, 2012

Variety = Injury Prevention

Weekly Training Tip:

Variety is the spice of life and the key to preventing injuries. Jen Rhines, 3-Time US Olympian Runner, agrees with this philosophy - in the June 2012 issue of Competitor Magazine, she answered the following question:

What advice would you give to age-group runners? "I always encourage recreational runners to do some extra things instead of doing the exact same thing every day. Doing more stretching, drills or work in the weight room can make you a better runner and prevent overuse injuries and burnout."

For the recreational runner, your week should involve 3-4 "key" workouts, at least 1 day of active rest and at least 1 day of total rest.  Below is an example:

Monday: Rest

Tuesday (Key): Speed/Interval Run (emphasis on form and threshold running)
Wednesday: Strength Training
Thursday (Key): Tempo Run (emphasis on quality, sub-threshold running)
Friday: Active Rest
Saturday (Key): Long Run (emphasis on distance, not speed)
Sunday: Active Rest or Cross-Training

Yes - you can train for a race of any distance (even a marathon) with only 3-4 days of running per week.  Proper rest and quality workouts are each far more important than the volume (quantity) of your workouts.  If you would like to put this philosophy into practice, CEC offers year-round Group Classes and group or individual Training Programs.

Train hard, but have fun!

Catalyst Endurance Coaching

No comments:

Post a Comment