Listen to the most recent episode of my podcast: #230 Downhill, strength and altitude training come down to one…. https://anchor.fm/andy-noise/episodes/230-Downhill–strength-and-altitude-training-come-down-to-one-e4k49t
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Tag: Stay Healthy
Listen to the most recent episode of my podcast: #229 Sandra Brown, going easy makes going hard easy, And who you going to call? Rust buster! https://anchor.fm/andy-noise/episodes/229-Sandra-Brown–going-easy-makes-going-hard-easy–And-who-you-going-to-call–Rust-buster-e4jfsh
Listen to the most recent episode of my podcast: #227 Two a days and do mountains make you dumb? https://anchor.fm/andy-noise/episodes/227-Two-a-days-and-do-mountains-make-you-dumb-e4ila8
In Summary
- 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.
#1 Run Every Day
I will add if you can’t run, walk / hike on the days you can’t run. The other cardio stuff is a waste of fine if your a runner and you don’t have joint issues. So Just Say No! To spin, swim, hiit etc.
None of the 3000 plus men at this link who have run sub 2:11 did anything but run when healthy.
Also don’t go “but they run 100 mile weeks and I can’t do that”. Their 100 mile weeks only take them 10 to 12 hours a week. My wife and Milo the Pup do that every week and they aren’t training for anything.
Most elites follow this schedule:
- Every Morning: 60 to 90 minutes
- Every Evening: 40 minutes
- Once a Week: 120 to 150 minutes
You can do the above if you keep it simple, have a few training loops right from your house and just do it. You don’t need to be epic. BE BORING. Don’t drive to a gym or trail your burning minutes that could be you on your feet moving in a forward direction!
