Marathon runners who quickly increase their mileage are at a higher risk of injury

  • Increasing your mileage too quickly can increase your risk of injury, according to New study Posted in The British Journal of Sports Medicine.
  • While training for a marathon, focus on coordination and slowly increase your long workouts to reach miles safely and remain injury-free.

Before you start your training first or later marathonHere’s another reason to be careful in your approach exercise: New research published in British Journal of Sports Medicine found an association between rapid mileage increases and injuries in marathon runners after analyzing nearly 50,000 runs using Strava data.

Sixteen weeks ago New York City MarathonIn the study, researchers began tracking 735 participants, aged 18 or older, to analyze changes in training volume and injury status. During the study, runners tracked their miles traveled through Strava and completed a survey every four weeks to report any illnesses or illnesses. injuries Their training stopped or resulted in them not competing.

“There are a lot of different ways you can look at training in terms of mileage, SpeedAnd the repeatAnd the heart rate. What we wanted to do was start with something related to runners because runners often discuss their training in the form of miles,” lead researcher Brett Torresdale, MD, attending physician at the Hospital for Special Surgery (HSS) and director of research at HSS Primary Sports Medicine Service tells us hostility world.

For the purpose of this study, training volume was analyzed using two common methods: 10 percent rule And the acute to chronic workload ratio (ACWR). The 10 percent rule recommends runners constantly increase the volume of their workouts by no more than 10 percent each week. A more conservative approach, Toresdahl says, this isn’t always an ideal way to increase your mileage Marathon training. On the other hand, the ACWR method is used for comparison Weekly training Scale for monthly training volume. For example, Toresdahl explains, if you ran 20 miles last week but only averaged 10 miles in the last month, your ACWR would be 2:1 or 2.

In the end, the researchers found a link between runners with an ACWR of 1.5 or more and injury, while there was no association between injury and exceeding the 10% rule. Runners who initially reported infection During the first month they had more days when their ACWR increased more quickly than those who ran Wound free that month.

“If your training volume in the last week was 50 percent higher than your average training volume for the past four weeks, that would be a risk factor for injury,” says Toresdahl. (This means if you ran a weekly total of 25 miles this week, the previous four weeks average should be somewhere higher than about 17 miles.)

This doesn’t mean that everyone who exceeds that amount will experience an injury, but the more you exceed that amount during your training period, the more likely you are to get injured, says Torresdale.

Overall, 40 percent of runners tested Injury during trainingand 4 percent of participants had a major injury that led to them not participating in the marathon.

Vitamin K benefits

Vitamin K benefits include boosting your heart health, new research shows
Angelo DeSantis//Getty Images
exercise in air pollution

Regular exercise reduces the risk of premature death even in areas with high levels of air pollution
tetra pictures//Getty Images
resistance training

Why resistance training lowers the risk of type 2 diabetes, says research
Trevor Rabe
The importance of breakfast

The importance of breakfast for runners, according to new research
Claudia Tutter//Getty Images

How to safely improve your training volume to reach a marathon

To avoid injury, focus on consistency Toresdahl says first, then focus on increasing the long term And not necessarily a midweek increase, shorter runs. “Just looking at the training patterns of the contestants who remained unscathed, we saw that the long term The distance was increasing, but the total distance per week wasn’t increasing that much, which means they were keeping a great deal of consistency in the middle of the week or Short-term Cumulative mileage,” he says.

Dealing with mileage changes is only a part of the total Stress A runner will endure while preparing for a marathon. Likewise, ACWR is only one way to monitor your training volume, says Toresdahl. Meaning, there are a lot of ways to deal with it safely Increase your mileage to stay injury-free as you train for a marathon – the key is to listen to your body and not do too much too soon.

Also, instead of following the general training plan Or a virtual coach, consider collaborating with a running coach to help you during your training. They can also help you adjust your training plan according to your schedule and needs.

Most importantly, Torresdale says, “Listen to your body—don’t feel compelled to do more miles. More miles doesn’t always mean a better result.”

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, on their website.