THE MOST COMMON CAUSE OF SPORTS | AVOID THIS MISTAKE
MOST COMMON CAUSE OF SPORTS Did you know that between 30% and 70% of runners (both professionals and beginners) are injured at least once a year? ( 1 ) However, not everyone knows what exactly caused their injuries.
If we asked what the main cause of most sports injuries in running is, many runners would point out one of these reasons:
Not stretching well
Do not warm up or skip the cool down phase
Not wearing proper footwear
And you do you think?
A lot of time and money is invested in investigating the risk factors that cause so much trouble in the world of running… Do you know what the researchers say about it?
RISK FACTORS RELATED TO RUNNING
At least that’s what some researchers recently say ( 2 ) .
However, several studies agree that there is a common misconception that could put many runners at considerable risk of injury. Luckily, it is something that can be prevented: just know it and put it into practice. The best? We can do it easily and for free.
So what is the mistake that causes the majority of sports injuries in running?
THE SIMPLE MISTAKE THAT INCREASES THE RISK OF SPORTS INJURY
For decades, it has been suspected that training load could be the cause of many of the injuries suffered by runners (especially among the most inexperienced).
Sports scientists are still trying to solve the enigma and understand the complexity of the relationship between exercise load and running injuries ( 3 , 4 ) , but although there is currently no consensus on this, the information from which is disposes supports the idea that runners should do something to avoid this common mistake.
WHAT CAN YOU DO?
Have you ever heard of the “10% rule”? This rule, so typical among runners, suggests that the distance run per week should not be increased by more than 10% ( 5 ) . Although there are studies that observe that even an increase of up to 23% still keeps beginners out of risk. Due to the complexity of the factors involved and the lack of more specific research, it is impossible to establish an exact figure that tells us by what percentage we should increase the mileage. But, while the experts dedicate themselves to determining all these details, you can begin to reduce the risk of sports injury when you go for a run …
As? Instead of following a strict rule, keep these tips in mind:
Track your mileage : If you haven’t started tracking the distance you run per week yet, we recommend that you start. A free running app like adidas Running can do that work for you and you will have a clearer view of your progress .
Don’t increase the distance too soon – be patient and don’t want to go all out from the beginning! Increase the training load little by little (10% if you want to be cautious), especially if you are a beginner and do not yet have much experience in controlling the intensity and load of the workouts.
Be careful with stress: irritability, fatigue, sleep problems … do they sound familiar? They are a sign that something is wrong and in many cases they are the alarm that your body uses to tell you that you are training too much . Many runners do not take into account the additional stress they experience on a day-to-day basis and think that the physical exercise they do in training is the only burden on the body.
Remember that everything you live affects the recovery of the body, so reduce the training load when you are going through stressful situations and focus on active recovery .
Probably the most common cause of sports injuries among runners is increasing the training load ahead of time: either “doing too much too soon” or training with the same intensity as usual even on stressful days. Therefore, to reduce the risk of sports injury in running, you should control the load of your workouts and find a balance between running sessions and the stress of day-to-day