The missing week
Ok so I missed last week's round up. It was a horrible week and I didn't get the time. However, I will just say that I was very impressed with the progress of everyone after the week I wasn't there. Brilliant effort!
Twelve whole minutes
Well if I'd been impressed the week before, this week knocked my socks off. Seeing everyone running for the full twelve minutes was fabulous. And we all did it twice!
It really is getting close to the final graduation parkrun and people are already clocking up good times for the run. Considering there is a walking element, this is brilliant.
Next week we will be running for even longer! We'll also replace the 5 minute walk warm up with some drills so that we can start running at the same time as the rest of the parkrunners.
Injury time
I know that there have been some niggling injuries within the group so I thought I'd look at that issue.It's not unusual for new runners to suffer with aches and pains as their bodies get used to the increase in activity. The trick is knowing when a 'niggle' has become (or has the potential to become) a real injury.
It's not just new runners either. Recent research has shown as many as 79% of runners suffer at least one injury in a year.
There are some injuries that are considered more common among new runners, for example, medial tibial stress syndrome, or as it's more widely known - 'shin splints'.
There is no definitive known cause for injury but there are a few things that are thought to increase the risk for some people. For new runners, increasing distance or intensity too quickly can leave them vulnerable to injury, (particularly the aforementioned shin splints).
Biomechanical imbalance is another possible cause. Humans are rarely perfectly symmetrical. Weakness in one muscle group can cause excessive wear and tear in another, leading to possible injury.
However, there are plenty of wonky runners out there who never seem to get injured, as well as strong and physically well balanced runners who get injured just thinking about running.
So what can we do about it?
Preventing injury completely is impossible but there are things we can do to reduce the risk.
Warm up before a run, stretch properly afterwards and do core strength work on the side.
Also, you might benefit from a sports massage every now and then.
What if you are unlucky enough to pick up an injury?
There is a wealth of help and guidance about treating injury on the intranet. Some good, some not so good. Below are links to sources I've found helpful in the past.
- running.competitor.com/2014/07/injury-prevention/the-top-5-most-troublesome-running-injuries_11316
- www.athletestreatingathletes.com/
- www.kinetic-revolution.com/coaching-blog/strength-rehab-for-endurance-athletes/
- www.runnersworld.co.uk/beating-injury/running-injuries-a-z/199.html
Session 8
What we did:5 minute brisk walking with swinging arms
(run 12 minutes + walk 2 minutes) x 2 (28 minutes)
Session 9
Next session we will be doing:Drills to warm up.
(run 15 minutes + walk 1 minute) x 2 (31 minutes)
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