What about days off for injuries? So many times I felt like I should have taken another day off after an injury or dealing with a small annoyance, but I just kept running and it only made it worse. Greg often talks about the importance of taking one extra day off coming back from an injury. This means that even if you feel you are ready to resume training, give yourself one extra day. This strategy won’t hurt you and by taking another day of rest you can ensure you’ll stay healthy in the long run. This same principle applies with any nagging ache or pain you may be feeling or something random that pops up after a run. If you have to question the run, just take a rest day to give yourself time off running and then try tomorrow. It will probably be a hard decision if you are anything like me but you will never regret one day off if it means that you can keep running healthy and injury-free. Remember the golden tip to train smarter, not harder.
- A bone stress injury (BSI) is an overuse injury whereby the bone is loaded more than it can tolerate and that causes pain that increases with running and does not decrease after warming up (as a tendon injury does).
- BSIs are common in runners. New research is showing that decreased bone mineral density (BMD) and prior BSIs appear to be at least as common in the adult ultrarunner population as in the collegiate runner population.
- BSIs occur due to modifiable extrinsic and intrinsic risk factors related to training and health. Adequate caloric intake, calcium intake, vitamin D levels, and a regular menstrual cycle in women, in addition to participation in weight-bearing sports, are all important for your bone heath.
- Do not ignore BSI warning signs. If you have pain that does not warm up with running or increases, seek medical care. Identifying a BSI early may prevent a fracture and/or shorten your recovery time.
Listen to the most recent episode of my podcast: #213 I am returning to the Tahoe 200 https://anchor.fm/andy-noise/episodes/213-I-am-returning-to-the-Tahoe-200-e4cp2g