1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,920 --> 00:00:18,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. The 3 00:00:18,800 --> 00:00:24,560 Speaker 1: association between running injuries and training parameters a systematic review. 4 00:00:24,640 --> 00:00:29,920 Speaker 1: This is a study came out in September of in 5 00:00:29,960 --> 00:00:35,160 Speaker 1: the Journal of Athletic Training, and I'm going to talk 6 00:00:35,159 --> 00:00:37,559 Speaker 1: to you about it. And if you're a runner, awesome. 7 00:00:38,200 --> 00:00:42,040 Speaker 1: But it's not just for runners at all. This has 8 00:00:42,080 --> 00:00:45,680 Speaker 1: to do with studies, It has to do with the 9 00:00:45,720 --> 00:00:49,360 Speaker 1: flaws that are inherent, and has to do with injuries, 10 00:00:49,400 --> 00:00:54,640 Speaker 1: which applies to everyone, and it applies to those longstanding 11 00:00:54,680 --> 00:00:58,320 Speaker 1: myths as well, and so much more so. This is, yes, 12 00:00:58,840 --> 00:01:02,720 Speaker 1: a specific article about injuries as far as runners, but 13 00:01:02,760 --> 00:01:07,319 Speaker 1: it applies to all exercise pretty much, regardless of what 14 00:01:07,480 --> 00:01:14,160 Speaker 1: mode you choose and why on this show, I look 15 00:01:14,240 --> 00:01:20,679 Speaker 1: at the science, with the studies, with the real world examples, 16 00:01:21,000 --> 00:01:24,240 Speaker 1: all the clients, myself, we have to take all of 17 00:01:24,280 --> 00:01:28,160 Speaker 1: this into account because studies are good but and science 18 00:01:28,280 --> 00:01:32,880 Speaker 1: is good but and motivation is good but and we're 19 00:01:32,880 --> 00:01:37,680 Speaker 1: all an experiment of one. And let me start by saying, 20 00:01:39,040 --> 00:01:45,000 Speaker 1: running is something that everyone's an expert, right, your friend 21 00:01:45,040 --> 00:01:47,280 Speaker 1: who runs, and I love it because people get so 22 00:01:47,319 --> 00:01:50,280 Speaker 1: excited they want to help. I have a family member 23 00:01:50,280 --> 00:01:55,280 Speaker 1: who is exactly what I'm trying to describe here, means well, 24 00:01:56,840 --> 00:02:01,480 Speaker 1: loves to run. But when someone says, oh, I have 25 00:02:01,600 --> 00:02:10,160 Speaker 1: this issue, oftentimes this family member will give an exact solution, 26 00:02:13,480 --> 00:02:18,880 Speaker 1: and there rarely is one. And this is confusing, and 27 00:02:18,960 --> 00:02:20,960 Speaker 1: this is a problem when it comes to so many 28 00:02:20,960 --> 00:02:25,799 Speaker 1: different things. And this is why studies can be and 29 00:02:25,880 --> 00:02:30,040 Speaker 1: are often so problematicause there's a lot going on. That's 30 00:02:30,120 --> 00:02:35,280 Speaker 1: kind of the huge takeaway from this study. But it's 31 00:02:35,360 --> 00:02:38,160 Speaker 1: really important that we talk about it. It's really important 32 00:02:38,200 --> 00:02:40,520 Speaker 1: that we look at it. And again, if you're a runner, awesome, 33 00:02:40,520 --> 00:02:43,600 Speaker 1: you're gonna you're gonna learn some things. You're gonna be 34 00:02:43,600 --> 00:02:47,079 Speaker 1: a little confused, but I'll help with that. But again, 35 00:02:47,120 --> 00:02:51,560 Speaker 1: it applies to everyone. It applies to everyone who is 36 00:02:51,919 --> 00:02:55,040 Speaker 1: trying to move, trying to exercise, trying to do what 37 00:02:55,120 --> 00:02:57,239 Speaker 1: you enjoy and and you don't want to get hurt. 38 00:02:57,680 --> 00:03:02,079 Speaker 1: That's what's really important. Now when it does come to running, 39 00:03:02,400 --> 00:03:07,560 Speaker 1: there's so many experts, self proclaimed, and you have to 40 00:03:07,560 --> 00:03:10,079 Speaker 1: be really careful about who you listen to, whether that's 41 00:03:10,080 --> 00:03:14,880 Speaker 1: a friend who's a runner, whether that's a coach, whether 42 00:03:14,919 --> 00:03:16,960 Speaker 1: you're reading and following a book. And that's a huge 43 00:03:17,040 --> 00:03:19,760 Speaker 1: part of what the study and what I will talk 44 00:03:19,800 --> 00:03:26,079 Speaker 1: about because we're all experiments of one. It's really individualistic. 45 00:03:26,520 --> 00:03:31,760 Speaker 1: The other glaring takeaway from this, But the takeaways I'm 46 00:03:31,800 --> 00:03:36,360 Speaker 1: going to give you are the solutions too. Yeah, we're 47 00:03:36,400 --> 00:03:40,240 Speaker 1: gonna talk about injuries and and running and so common, 48 00:03:41,600 --> 00:03:46,400 Speaker 1: but running is given a bad rap. We were born 49 00:03:46,480 --> 00:03:54,520 Speaker 1: to run people, Okay, And you don't have to love running. 50 00:03:54,640 --> 00:03:58,400 Speaker 1: You don't have to run, absolutely not. You can swim, 51 00:03:58,480 --> 00:04:00,320 Speaker 1: you can bite, you can zoomba, you can row, you 52 00:04:00,360 --> 00:04:05,000 Speaker 1: can do whatever you want. But as I've said before, 53 00:04:05,000 --> 00:04:06,840 Speaker 1: when I was a trainer and would work with people, 54 00:04:07,040 --> 00:04:11,600 Speaker 1: running was one way I would what figure out their weaknesses, 55 00:04:11,600 --> 00:04:15,160 Speaker 1: their imbalances. That is really important. One of the simplest 56 00:04:15,200 --> 00:04:20,400 Speaker 1: ways go out for a short run with your client 57 00:04:21,880 --> 00:04:27,320 Speaker 1: when it's over. What's bothering them? My back hurts, my 58 00:04:27,440 --> 00:04:32,560 Speaker 1: hamstrings are tight. I have this issue, that issue, imbalances, weaknesses. 59 00:04:35,720 --> 00:04:38,640 Speaker 1: We were a one born to run. And let me 60 00:04:38,720 --> 00:04:40,839 Speaker 1: just say I've done that show and had Liberman on 61 00:04:41,960 --> 00:04:46,040 Speaker 1: where that whole book came from his study. We were 62 00:04:46,040 --> 00:04:49,640 Speaker 1: born to run. The problem is the way we do it, 63 00:04:51,400 --> 00:04:56,640 Speaker 1: and the problem is what we consider an injury. But 64 00:04:56,800 --> 00:05:00,400 Speaker 1: runners have a lower I will say oh over and 65 00:05:00,440 --> 00:05:04,719 Speaker 1: over and over on this podcast and every day lower 66 00:05:04,960 --> 00:05:09,560 Speaker 1: likelihood of osteo arthritis than non runners for many reasons. 67 00:05:09,600 --> 00:05:11,960 Speaker 1: I'm not gonna get into the specifics of that in 68 00:05:12,000 --> 00:05:15,680 Speaker 1: this show. We're talking about running, we're talking about injuries. 69 00:05:15,680 --> 00:05:18,920 Speaker 1: We're gonna talk about studies. We're gonna talk about the solutions. 70 00:05:19,200 --> 00:05:21,440 Speaker 1: That doesn't just apply to running, it applies to everything. 71 00:05:23,800 --> 00:05:26,479 Speaker 1: Quick break, we'll be right back talking about a new 72 00:05:26,520 --> 00:05:32,719 Speaker 1: study that suggests, hey, we may know way less about 73 00:05:32,880 --> 00:05:35,880 Speaker 1: running and injuries than we think. I would argue, no, 74 00:05:36,000 --> 00:05:37,479 Speaker 1: we don't. We just have to look at it the 75 00:05:37,520 --> 00:05:49,800 Speaker 1: right way. Quick break, we'll be right back. So what 76 00:05:49,839 --> 00:05:52,479 Speaker 1: do we hear all the time? Running is bad for you, 77 00:05:52,560 --> 00:05:54,560 Speaker 1: Running is bad for your knees, Running is bad for 78 00:05:54,600 --> 00:05:59,200 Speaker 1: your joints. And it's about injuries, right, People get injured. Now, 79 00:05:59,240 --> 00:06:01,760 Speaker 1: A huge part of that, I would argue, and I'm 80 00:06:01,760 --> 00:06:03,720 Speaker 1: gonna get to the study in the specifics in a second, 81 00:06:05,800 --> 00:06:09,760 Speaker 1: but a huge part of that is people are sedentary. 82 00:06:10,839 --> 00:06:14,160 Speaker 1: People start running, they do too much too soon, They 83 00:06:14,200 --> 00:06:16,040 Speaker 1: don't do all of the takeaways I'm going to give 84 00:06:16,080 --> 00:06:18,640 Speaker 1: you at the end. And there's a problem. Of course, 85 00:06:19,560 --> 00:06:23,919 Speaker 1: of course, you gotta walk before you run, and you 86 00:06:23,920 --> 00:06:28,960 Speaker 1: gotta run walk as well. Running is not bad. Our 87 00:06:29,040 --> 00:06:33,000 Speaker 1: society of sitting and technology and getting weaker and weaker 88 00:06:33,120 --> 00:06:36,400 Speaker 1: is bad. The fact that so many people can't run 89 00:06:37,200 --> 00:06:41,080 Speaker 1: is a huge problem. Again, you don't have to. I 90 00:06:41,200 --> 00:06:42,840 Speaker 1: don't have to, but I want you to be able 91 00:06:42,839 --> 00:06:45,320 Speaker 1: to if you had to. And listen, let's go to evolution. 92 00:06:46,360 --> 00:06:50,480 Speaker 1: If you couldn't run, what happened years ago. You would 93 00:06:50,480 --> 00:06:55,080 Speaker 1: be killed, You'd be eaten Darwinian. We don't live in 94 00:06:55,080 --> 00:06:59,240 Speaker 1: that world anymore. But it's almost worse because we allow 95 00:06:59,320 --> 00:07:07,039 Speaker 1: those basic health parameters to just fall by the wayside, strength, cardiovascular, fitness, everything, 96 00:07:09,040 --> 00:07:12,120 Speaker 1: and we do what. Yeah, we live longer, but the 97 00:07:12,200 --> 00:07:16,640 Speaker 1: quality of life is horrible for so many people. So 98 00:07:16,800 --> 00:07:20,160 Speaker 1: you'll have to run. But I want everyone to be 99 00:07:20,240 --> 00:07:23,320 Speaker 1: able to if you had to, and if you needed to, 100 00:07:25,400 --> 00:07:28,400 Speaker 1: and just so you could, so those underlying issues are 101 00:07:28,440 --> 00:07:31,000 Speaker 1: not there, you fix them. That's what doctors should be 102 00:07:31,000 --> 00:07:36,200 Speaker 1: saying to people, not don't run, but let's figure out why. 103 00:07:36,280 --> 00:07:39,000 Speaker 1: All right, let's get into the specifics of the study. 104 00:07:39,400 --> 00:07:46,760 Speaker 1: So again Journal of Athletic Training September and they looked 105 00:07:46,760 --> 00:07:48,440 Speaker 1: at thirty six articles. We'll let me back up a 106 00:07:48,480 --> 00:07:51,800 Speaker 1: little bit. It was a team led by Jean Francois 107 00:07:52,080 --> 00:07:58,120 Speaker 1: Esculier I Hope of the Running Clinic, which is headquartered 108 00:07:58,160 --> 00:08:01,240 Speaker 1: near Montreal, Canada, and a medical professor at the University 109 00:08:01,240 --> 00:08:03,880 Speaker 1: of British Columbia. And they looked at thirty six studies 110 00:08:03,920 --> 00:08:07,640 Speaker 1: featuring over twenty three thousand runners and they're looking for 111 00:08:07,720 --> 00:08:12,160 Speaker 1: trends in injuries and and the etiology the causes potentially 112 00:08:12,320 --> 00:08:16,640 Speaker 1: of those injuries. Overall, there were over six thousand runners 113 00:08:16,960 --> 00:08:20,680 Speaker 1: who sustained a running related injury. Now here's something interesting. 114 00:08:20,920 --> 00:08:24,120 Speaker 1: The incidents of running related injury was just about fifteen 115 00:08:24,160 --> 00:08:29,760 Speaker 1: percent in novice runners and beginners, twenty six percent in 116 00:08:29,880 --> 00:08:36,839 Speaker 1: recreational runners, and sixty two percent in competitive runners. The 117 00:08:36,840 --> 00:08:40,920 Speaker 1: three most frequently injured body parts were the knee. Not surprising. 118 00:08:40,920 --> 00:08:42,760 Speaker 1: That's why they call it runners knee, right. One of 119 00:08:42,760 --> 00:08:46,760 Speaker 1: the most common issues people face when they start running 120 00:08:46,760 --> 00:08:52,560 Speaker 1: twenty five almost was the knee, the foot, and the ankle, 121 00:08:54,240 --> 00:08:58,720 Speaker 1: and the lower leg as well. Overall, there was conflicting 122 00:08:58,840 --> 00:09:04,840 Speaker 1: evidence about the association between weakly running distance, duration, frequency, intensity, 123 00:09:05,000 --> 00:09:08,320 Speaker 1: or specific changes in training parameters and the onset of 124 00:09:08,400 --> 00:09:12,120 Speaker 1: running related injury. And that's what we're talking about. That's 125 00:09:12,160 --> 00:09:14,400 Speaker 1: what this studies about. It applies to everything, not just running. 126 00:09:15,200 --> 00:09:20,520 Speaker 1: So it's complicated. I'm just gonna cut to the chase here, 127 00:09:20,920 --> 00:09:25,560 Speaker 1: just what everyone wants anyway, But it's complicated. It's really 128 00:09:25,640 --> 00:09:30,000 Speaker 1: hard to control for all these factors. And that's what's 129 00:09:30,000 --> 00:09:34,320 Speaker 1: so common in exercise studies that I would argue is 130 00:09:34,400 --> 00:09:38,000 Speaker 1: not looked at enough because there's very few studies into 131 00:09:38,000 --> 00:09:41,280 Speaker 1: certain things, and the studies that are done they don't 132 00:09:41,280 --> 00:09:43,200 Speaker 1: control for so many different things. I mean, I think 133 00:09:43,200 --> 00:09:47,600 Speaker 1: about these strength training studies and the fitness level of 134 00:09:47,640 --> 00:09:51,679 Speaker 1: people before and you know, the training techniques and their 135 00:09:51,720 --> 00:09:55,680 Speaker 1: ability to recruit muscle fibers and their form during the work. 136 00:09:55,800 --> 00:09:58,400 Speaker 1: I mean, there's so much that just isn't talked about 137 00:09:58,440 --> 00:10:01,040 Speaker 1: in those studies. There's still good sudies, don't get me wrong, 138 00:10:01,480 --> 00:10:03,160 Speaker 1: and we have to look at them, and that's where 139 00:10:03,160 --> 00:10:04,880 Speaker 1: we get a lot of our information. But we need 140 00:10:04,880 --> 00:10:06,400 Speaker 1: to balance it and we need to look at it 141 00:10:06,720 --> 00:10:10,200 Speaker 1: long and hard. And what this meta analysis is showing 142 00:10:10,880 --> 00:10:13,079 Speaker 1: is that what we think about running and the injuries. 143 00:10:13,760 --> 00:10:19,240 Speaker 1: It's not necessarily the case. Let me just let me 144 00:10:19,280 --> 00:10:22,199 Speaker 1: read the conclusion from the abstract. Despite high rates of 145 00:10:22,280 --> 00:10:27,640 Speaker 1: running related injuries, current evidence does not consistently link those 146 00:10:27,679 --> 00:10:31,640 Speaker 1: injuries with specific training parameters or recent changes in training parameters. 147 00:10:31,840 --> 00:10:34,880 Speaker 1: As I said before, Therefore, caution should be taken when 148 00:10:34,920 --> 00:10:38,800 Speaker 1: recommending optimal parameters or progressions. Given the this is an 149 00:10:38,800 --> 00:10:43,440 Speaker 1: important term applies to a lot. Multi factorial nature of 150 00:10:44,559 --> 00:10:47,000 Speaker 1: this is about running related injuries fill in the blank. 151 00:10:47,440 --> 00:10:51,800 Speaker 1: Given the multifactorial nature of so much, an exercise could 152 00:10:51,800 --> 00:10:54,440 Speaker 1: be put right there, okay. Future studies also need to 153 00:10:54,480 --> 00:11:02,120 Speaker 1: consider the interactions between training parameters as well as psycho social, hormonal, lifestyle, 154 00:11:02,200 --> 00:11:06,400 Speaker 1: and recovery outcomes to better understand the onset of running 155 00:11:06,440 --> 00:11:12,880 Speaker 1: related injuries. There's so much going on. There's so much 156 00:11:12,880 --> 00:11:15,080 Speaker 1: going on that is not looked at and controlled for 157 00:11:16,000 --> 00:11:19,560 Speaker 1: when it comes to running related injuries, and so that's 158 00:11:19,559 --> 00:11:23,480 Speaker 1: why running gets a bad rap. Let me jump ahead 159 00:11:23,480 --> 00:11:25,480 Speaker 1: a little bit. You know what's not looked at? Wait, 160 00:11:27,520 --> 00:11:33,440 Speaker 1: not enough, not not even a factor in this. What 161 00:11:33,480 --> 00:11:37,480 Speaker 1: were they looking at again? Distance, duration, frequency, intensity, or 162 00:11:37,520 --> 00:11:41,079 Speaker 1: specific changes in training parameters? How about what those people 163 00:11:41,280 --> 00:11:46,040 Speaker 1: weighed going in, how about how often they strength trained? 164 00:11:47,840 --> 00:11:52,400 Speaker 1: Handful of other things? Were those days consecutive? How many 165 00:11:52,440 --> 00:11:56,959 Speaker 1: days a week? That's frequency. But we need to look 166 00:11:57,000 --> 00:11:58,960 Speaker 1: at all of those things. And that's what this study 167 00:11:59,040 --> 00:12:03,920 Speaker 1: is saying, is that that ten percent rule. Let's get 168 00:12:03,920 --> 00:12:06,439 Speaker 1: to that right so often runners. If you are a runner, 169 00:12:06,440 --> 00:12:09,320 Speaker 1: you've heard you should increase your weekly mileage no more 170 00:12:09,360 --> 00:12:14,760 Speaker 1: than a week. Not bad. But if you continue doing 171 00:12:14,800 --> 00:12:17,839 Speaker 1: that over time, when do you stop, becauld you'll be 172 00:12:17,920 --> 00:12:21,080 Speaker 1: up to like sev miles a week, depending on where 173 00:12:21,120 --> 00:12:26,760 Speaker 1: you start. And so for a beginner doing ten percent 174 00:12:26,840 --> 00:12:29,000 Speaker 1: more per week and an advanced person depending on where 175 00:12:29,000 --> 00:12:32,960 Speaker 1: you start again, totally different. Now let me say this. 176 00:12:33,040 --> 00:12:38,720 Speaker 1: I've written books on running and triathlon really really really 177 00:12:38,760 --> 00:12:43,240 Speaker 1: hard to do for this reason, amongst others. But you're 178 00:12:43,280 --> 00:12:47,640 Speaker 1: putting out a training plan and a weekly schedule. That's 179 00:12:47,640 --> 00:12:52,120 Speaker 1: why I have not only beginner, intermediate, advanced, but goals. 180 00:12:52,160 --> 00:12:57,240 Speaker 1: I changed that two goals of finish, you know, performance 181 00:12:59,640 --> 00:13:03,839 Speaker 1: more ole attainment. And the major criticism of my books, 182 00:13:03,840 --> 00:13:06,880 Speaker 1: which I will gladly take, is that it's too easy, 183 00:13:08,400 --> 00:13:13,480 Speaker 1: it's not enough. The surprising thing is when people trust it, 184 00:13:13,880 --> 00:13:18,800 Speaker 1: trust me follow it. They're shocked that it's not only 185 00:13:18,960 --> 00:13:23,400 Speaker 1: enough that they exceed their expectations. But that goes to 186 00:13:23,640 --> 00:13:25,200 Speaker 1: the takeaways I will give you in a second, because 187 00:13:25,200 --> 00:13:27,840 Speaker 1: it's not just about the running or the biking or 188 00:13:27,840 --> 00:13:30,800 Speaker 1: the swimming. Other things you need to do that aren't 189 00:13:30,800 --> 00:13:35,000 Speaker 1: looked at enough or at all depending on the study 190 00:13:35,120 --> 00:13:37,600 Speaker 1: in these studies. When it comes to running, Let's get 191 00:13:37,640 --> 00:13:40,760 Speaker 1: to the specific of injury. I did a show on this. 192 00:13:40,760 --> 00:13:44,040 Speaker 1: This is so not talked about enough or even understood 193 00:13:44,360 --> 00:13:49,320 Speaker 1: or even a clear definition. What's an injury? What's an injury? 194 00:13:50,960 --> 00:13:53,600 Speaker 1: I often talk about the fact that I am injury free. 195 00:13:54,000 --> 00:13:57,920 Speaker 1: That doesn't mean I don't present with pain. My foot 196 00:13:57,920 --> 00:14:01,680 Speaker 1: will feel something hamstring, I just deal with it right away. 197 00:14:01,800 --> 00:14:05,240 Speaker 1: That's what I'm trained to do. I'm not only knowledgeable 198 00:14:05,280 --> 00:14:08,600 Speaker 1: about what I should do. I can put the ego aside, 199 00:14:09,640 --> 00:14:12,400 Speaker 1: and I'm not doing it for a living, well, not 200 00:14:12,720 --> 00:14:17,160 Speaker 1: professionally like, and I'm grateful that I'm just not a 201 00:14:17,240 --> 00:14:20,920 Speaker 1: runner who runs. And that's why what was the percentage 202 00:14:23,120 --> 00:14:26,960 Speaker 1: competitive runners? Because they have to run more miles. More 203 00:14:27,040 --> 00:14:34,120 Speaker 1: miles is better to a degree till it's not. But 204 00:14:34,240 --> 00:14:42,000 Speaker 1: that's one amazing yet so common sensical take away from 205 00:14:42,000 --> 00:14:47,880 Speaker 1: this study said, we're all experiments of one. We're all 206 00:14:47,880 --> 00:14:50,880 Speaker 1: experiments of one. And yes, you go, well, then how 207 00:14:50,920 --> 00:14:52,160 Speaker 1: the heck am I going to train? I need to 208 00:14:52,200 --> 00:14:57,320 Speaker 1: find a plan. Yeah, that's where you start, that's where 209 00:14:57,360 --> 00:15:00,520 Speaker 1: you start. But no that you don't have to get injured. 210 00:15:01,680 --> 00:15:03,840 Speaker 1: And we are going to define that. Well, let's do 211 00:15:03,840 --> 00:15:09,400 Speaker 1: it right now. One of the definitions, and it's it's 212 00:15:09,400 --> 00:15:11,520 Speaker 1: tough to find, like who's going to define this right, 213 00:15:11,600 --> 00:15:14,160 Speaker 1: especially when it comes to certain sports. Let me give 214 00:15:14,240 --> 00:15:19,920 Speaker 1: you one of the common if you can even call 215 00:15:20,040 --> 00:15:29,479 Speaker 1: it that definition of injury, and I quote running related 216 00:15:29,680 --> 00:15:33,360 Speaker 1: training or in competition muscular skeletal pain in the lower 217 00:15:33,400 --> 00:15:38,200 Speaker 1: limbs that causes and here we go, a restriction on 218 00:15:38,480 --> 00:15:43,520 Speaker 1: or stoppage of running distance, speed, duration, or training for 219 00:15:43,600 --> 00:15:47,000 Speaker 1: at least seven days or three consecutive scheduled training sessions, 220 00:15:47,560 --> 00:15:49,840 Speaker 1: or that requires the runner to consult a physician or 221 00:15:49,880 --> 00:15:56,920 Speaker 1: other health health professionals, health professional. Now, hopefully you can 222 00:15:56,960 --> 00:16:00,720 Speaker 1: see the flaws there immediately. Now we need a definition, 223 00:16:00,760 --> 00:16:05,479 Speaker 1: we need something. But there's so many issues with that definition. 224 00:16:06,680 --> 00:16:10,120 Speaker 1: Some people will run through it. Some people have a 225 00:16:10,160 --> 00:16:15,240 Speaker 1: really a much lower tolerance for pain. There's so many 226 00:16:15,320 --> 00:16:20,840 Speaker 1: issues with the definition of injury. And one of the 227 00:16:20,960 --> 00:16:24,120 Speaker 1: hardest things to do as a coach as a trainer 228 00:16:24,160 --> 00:16:27,880 Speaker 1: when you're working one on one with someone is figure 229 00:16:27,920 --> 00:16:29,960 Speaker 1: that out. You can't get inside their heads. In other words, 230 00:16:30,000 --> 00:16:32,560 Speaker 1: they say, you know, my hamstring hurts, or this hurts, 231 00:16:32,800 --> 00:16:36,200 Speaker 1: or this movement hurts, or when I run, I feel 232 00:16:36,320 --> 00:16:42,760 Speaker 1: this really really hard to get inside that person's head 233 00:16:43,400 --> 00:16:45,960 Speaker 1: and figure out what that means and what the cause is. 234 00:16:49,080 --> 00:16:52,160 Speaker 1: But that does go to one of my takeaways from 235 00:16:52,200 --> 00:16:55,160 Speaker 1: all of this. If you are a runner, or any 236 00:16:55,200 --> 00:16:58,800 Speaker 1: athlete for that matter, you could be a walker getting 237 00:16:58,800 --> 00:17:03,880 Speaker 1: a coach who can help you with this, help you 238 00:17:03,960 --> 00:17:08,800 Speaker 1: progress you correctly and know when you do present with 239 00:17:08,920 --> 00:17:12,520 Speaker 1: something that they deal with it right away. The final 240 00:17:12,760 --> 00:17:16,199 Speaker 1: chapter to the final chapter, second second last chapter in 241 00:17:16,200 --> 00:17:18,680 Speaker 1: my book, The Micro Workout Plan, is about that client 242 00:17:18,720 --> 00:17:20,800 Speaker 1: I had who came to me at fifty couldn't run 243 00:17:20,840 --> 00:17:27,359 Speaker 1: for a minute without stopping and by sixty two Boston 244 00:17:27,400 --> 00:17:30,359 Speaker 1: Marathon qualifier sub four hour marathon, and and as we 245 00:17:30,440 --> 00:17:32,880 Speaker 1: speak as I record the show, he is doing with 246 00:17:32,920 --> 00:17:37,360 Speaker 1: his wife yet another cross europe bike tour. I think 247 00:17:37,359 --> 00:17:44,840 Speaker 1: it's might be eighteen and he's it's sixties now. So 248 00:17:45,160 --> 00:17:51,479 Speaker 1: a coach, someone who can individualize your program for you 249 00:17:51,640 --> 00:17:55,080 Speaker 1: is super helpful. You don't need them forever, neither most 250 00:17:55,080 --> 00:17:57,560 Speaker 1: at the beginning to get started, to build that base 251 00:17:57,600 --> 00:18:00,840 Speaker 1: of strength to teach you the things that you need 252 00:18:00,880 --> 00:18:04,120 Speaker 1: to know. But that person needs to be qualified, all right. 253 00:18:04,560 --> 00:18:06,720 Speaker 1: I will say that over and over all. Right, final breaker, 254 00:18:06,800 --> 00:18:09,480 Speaker 1: when we get back, and to give you more about 255 00:18:09,480 --> 00:18:12,040 Speaker 1: this study and the takeaways that applies to not just 256 00:18:12,200 --> 00:18:16,120 Speaker 1: running but anything you do so you don't get hurt, 257 00:18:16,520 --> 00:18:19,159 Speaker 1: because that is my goal, is to get you the 258 00:18:19,240 --> 00:18:23,879 Speaker 1: greatest results, shortest amount of time, least likelihood of injury, 259 00:18:24,200 --> 00:18:28,200 Speaker 1: because if you're injured those results that time, it doesn't matter. 260 00:18:28,480 --> 00:18:41,680 Speaker 1: Quick break, we'll be right back, all right. So talking 261 00:18:41,680 --> 00:18:44,439 Speaker 1: about injuries as they will relate to running, and all 262 00:18:44,480 --> 00:18:46,320 Speaker 1: the studies that are out there and all the advice, 263 00:18:47,320 --> 00:18:50,280 Speaker 1: and I've talked about how you know. Right behind me, 264 00:18:50,359 --> 00:18:56,280 Speaker 1: I have in my vast bookshelves of of just everything 265 00:18:56,359 --> 00:18:59,800 Speaker 1: related to exercise, in psychology and nutrition, The Law of Running, 266 00:18:59,800 --> 00:19:03,600 Speaker 1: which is over a thousand page book on running, and 267 00:19:04,000 --> 00:19:10,359 Speaker 1: I have dozens of other running books to follow. Now 268 00:19:10,720 --> 00:19:16,880 Speaker 1: that's where you start, But the main takeaway, and it's 269 00:19:17,840 --> 00:19:21,040 Speaker 1: it's you know, it's one you're gonna get from me frequently. 270 00:19:22,119 --> 00:19:24,879 Speaker 1: You have to listen to your body. You have to 271 00:19:24,880 --> 00:19:26,600 Speaker 1: listen to your body. If you can have someone else 272 00:19:26,880 --> 00:19:33,119 Speaker 1: who's trained that can help you listen to your body, great, 273 00:19:34,160 --> 00:19:36,720 Speaker 1: But at the end of the day, it's you. And 274 00:19:36,800 --> 00:19:39,720 Speaker 1: so the takeaways from all of this, and let me 275 00:19:39,720 --> 00:19:42,560 Speaker 1: give you one more before I leave the whole injury 276 00:19:44,119 --> 00:19:49,200 Speaker 1: issue aside. In the studies they looked at, there were 277 00:19:49,760 --> 00:19:55,000 Speaker 1: several studies that showed that higher, higher weekly distance was 278 00:19:55,080 --> 00:19:59,639 Speaker 1: protective against running related injuries. And so I don't want 279 00:19:59,640 --> 00:20:01,919 Speaker 1: to get su we're deep into this study, but that 280 00:20:02,000 --> 00:20:05,800 Speaker 1: should speak volumes about how it's so individualized. Listen, some 281 00:20:05,840 --> 00:20:08,600 Speaker 1: people can run fifty miles a week, some people can 282 00:20:08,680 --> 00:20:11,680 Speaker 1: run a hundred, some people can run ten without issues. 283 00:20:12,800 --> 00:20:16,000 Speaker 1: Everyone needs to progress slowly. So that's one of the 284 00:20:16,000 --> 00:20:21,080 Speaker 1: first takeaways. We hear it all the time. Start slowly matters, 285 00:20:21,119 --> 00:20:24,800 Speaker 1: not what you're doing. You can't start too slowly and 286 00:20:24,840 --> 00:20:28,160 Speaker 1: build up. I was the kid on the bench with 287 00:20:28,320 --> 00:20:32,480 Speaker 1: shin splints, and you know, a multitude of lower body 288 00:20:32,560 --> 00:20:36,720 Speaker 1: at all the stuff they described foot, ankle, knee, lower 289 00:20:36,760 --> 00:20:39,919 Speaker 1: body because I did too much too soon, because in 290 00:20:40,000 --> 00:20:42,760 Speaker 1: high school and and before then, the coaches just ran 291 00:20:42,840 --> 00:20:45,320 Speaker 1: us into the ground hell week for football, sat on 292 00:20:45,440 --> 00:20:47,480 Speaker 1: you know, my butt all summer, and then in two 293 00:20:47,520 --> 00:20:50,600 Speaker 1: weeks my body couldn't take it. And to think that 294 00:20:50,640 --> 00:20:53,120 Speaker 1: today I'm doing what I do. I got an iron 295 00:20:53,160 --> 00:20:55,480 Speaker 1: Man coming up in a week, did a marathon a 296 00:20:55,520 --> 00:20:57,359 Speaker 1: couple of weeks ago, and Ultra marathon a couple of 297 00:20:57,359 --> 00:21:01,040 Speaker 1: weeks before that. I'll have any issue. And I'm not superman. 298 00:21:01,119 --> 00:21:04,040 Speaker 1: And I was that person who couldn't do it. So 299 00:21:04,080 --> 00:21:08,240 Speaker 1: the takeaways are I started slowly, and I still go slowly. 300 00:21:09,119 --> 00:21:13,560 Speaker 1: You don't have to be injured. Now if you're super competitive, yeah, 301 00:21:13,760 --> 00:21:16,919 Speaker 1: you have a greater likelihood of being injured, but you 302 00:21:16,960 --> 00:21:19,920 Speaker 1: don't have to be if you do all the things 303 00:21:19,960 --> 00:21:27,520 Speaker 1: like start slowly. What else? Strength train? Strength train? It 304 00:21:27,640 --> 00:21:30,439 Speaker 1: is so undervalued. Yeah, there's more and more articles about it, 305 00:21:31,000 --> 00:21:36,000 Speaker 1: and that age old debate. Does strength training improve running performance? Uh? Yeah, 306 00:21:36,160 --> 00:21:39,040 Speaker 1: first and foremost because you're not injured. First and foremost 307 00:21:39,040 --> 00:21:40,920 Speaker 1: because you can continue to run, so you don't have 308 00:21:40,960 --> 00:21:43,280 Speaker 1: to get into all the science about plometrics and running 309 00:21:43,280 --> 00:21:46,760 Speaker 1: efficiency and all that stuff that also exists but again 310 00:21:46,920 --> 00:21:49,640 Speaker 1: not something that is necessarily looked at in many studies 311 00:21:49,680 --> 00:21:55,040 Speaker 1: about running and injuries. It's the frequency, intensity, duration and 312 00:21:55,119 --> 00:22:00,560 Speaker 1: things like that. So go slowly at the start, progress gradually. 313 00:22:00,960 --> 00:22:02,880 Speaker 1: That's what I did with that client. Took a long time. 314 00:22:02,960 --> 00:22:07,399 Speaker 1: Took years to get him to that Boston Marathon qualifying 315 00:22:07,440 --> 00:22:11,040 Speaker 1: time on maybe under two years, but it took time, 316 00:22:11,520 --> 00:22:15,920 Speaker 1: and we went through all the issues he started to 317 00:22:15,960 --> 00:22:17,719 Speaker 1: present with plane or fascii. As we deal with it. 318 00:22:18,200 --> 00:22:21,520 Speaker 1: He started to well, he ran super tight. You could 319 00:22:21,520 --> 00:22:24,200 Speaker 1: just see this running. He needed to work on his flexibility, 320 00:22:24,320 --> 00:22:28,000 Speaker 1: needed to work on strength training. Working on strength training 321 00:22:28,000 --> 00:22:34,680 Speaker 1: and flexibility will help eliminate a wide variety of running 322 00:22:34,680 --> 00:22:38,600 Speaker 1: related issues. And again it goes for everything else, walking, tennis. 323 00:22:40,080 --> 00:22:42,879 Speaker 1: So while I keep saying running, as I said at 324 00:22:42,880 --> 00:22:45,320 Speaker 1: the start of this show, you can input just about 325 00:22:45,359 --> 00:22:50,600 Speaker 1: anything for running with the advice I'm giving you, So 326 00:22:50,920 --> 00:22:55,720 Speaker 1: start slowly, build up slowly, strength trained, full body workouts 327 00:22:56,320 --> 00:22:59,720 Speaker 1: just to build that strength and core strength. Fix those 328 00:22:59,800 --> 00:23:06,720 Speaker 1: must skiller and balances, squats, lunges, basics, planks, Okay, recovery, 329 00:23:07,040 --> 00:23:10,000 Speaker 1: it's everything, and to do more and more shows about 330 00:23:10,000 --> 00:23:15,480 Speaker 1: that because it's everywhere you've got to recover. You can't 331 00:23:15,480 --> 00:23:18,760 Speaker 1: go hard every day of the time. You should go 332 00:23:18,800 --> 00:23:24,720 Speaker 1: easy of the time. You go hard. Wait not talked 333 00:23:24,720 --> 00:23:28,719 Speaker 1: about enough. So many people start a running program, and 334 00:23:28,720 --> 00:23:31,879 Speaker 1: I've been there. I've talked about, done the podcast on 335 00:23:31,920 --> 00:23:35,600 Speaker 1: how I lose weight for my races at my peak weight. 336 00:23:36,440 --> 00:23:39,800 Speaker 1: Holy cow, do I know how much more difficult it 337 00:23:39,840 --> 00:23:43,439 Speaker 1: is to run and how much more it puts demands 338 00:23:43,480 --> 00:23:47,520 Speaker 1: on my body? I get it. I've been there, losing muscle, 339 00:23:48,359 --> 00:23:51,000 Speaker 1: losing some body fat, like a lot faster, and it's 340 00:23:51,000 --> 00:23:53,960 Speaker 1: a lot easier, and so a lot of the issues, 341 00:23:54,440 --> 00:23:56,879 Speaker 1: many of the issues I would argue in my experience 342 00:23:57,200 --> 00:24:00,200 Speaker 1: that people have with running, it's directly related to Wait. 343 00:24:00,560 --> 00:24:03,760 Speaker 1: Of course it is, and cross training. That's why I 344 00:24:03,760 --> 00:24:08,800 Speaker 1: do triathlons for many reasons, goal attainment, traveling the world, 345 00:24:08,840 --> 00:24:11,359 Speaker 1: writing books, all of those things. Super healthy. But I 346 00:24:11,400 --> 00:24:16,440 Speaker 1: don't love swimming. Did it today our straight? Oh my gosh. 347 00:24:16,480 --> 00:24:19,760 Speaker 1: I don't know how you swimmers do it, board to death, 348 00:24:20,200 --> 00:24:22,919 Speaker 1: but I know it's good for me. And when I 349 00:24:22,920 --> 00:24:25,200 Speaker 1: have an iron Man coming up, it forces me, hopefully 350 00:24:26,040 --> 00:24:28,320 Speaker 1: not as much as it used to to go to 351 00:24:28,359 --> 00:24:31,520 Speaker 1: the pool. I want to be healthy and balanced and 352 00:24:32,000 --> 00:24:34,800 Speaker 1: enjoy life. Everything I want you to have as well, 353 00:24:35,520 --> 00:24:39,000 Speaker 1: so strength, train, cross train, and now specifics. If you 354 00:24:39,040 --> 00:24:43,959 Speaker 1: are a runner, you know, depending on your goals running 355 00:24:44,280 --> 00:24:47,000 Speaker 1: three to four times a week on non consecutive days, 356 00:24:47,000 --> 00:24:49,520 Speaker 1: that would have to be three. But if you ran 357 00:24:50,080 --> 00:24:53,360 Speaker 1: four days a week Monday, Wednesday, Friday and maybe Sunday 358 00:24:54,960 --> 00:24:59,920 Speaker 1: hills endurance speed, you don't have to run a lot. Again, 359 00:25:00,200 --> 00:25:04,280 Speaker 1: the higher your goals, you can do two days. You 360 00:25:04,320 --> 00:25:06,560 Speaker 1: can run five days, six days a week, but you 361 00:25:06,560 --> 00:25:09,840 Speaker 1: gotta build up to that. You gotta build up to 362 00:25:09,880 --> 00:25:11,600 Speaker 1: that depending on your goals, and you have to do 363 00:25:11,720 --> 00:25:13,800 Speaker 1: all the things I just mentioned if you want to 364 00:25:13,880 --> 00:25:21,439 Speaker 1: avoid those injuries. But the show is to just show 365 00:25:21,520 --> 00:25:26,320 Speaker 1: you that. Yeah, we'll talk about the studies and yeah 366 00:25:26,560 --> 00:25:31,199 Speaker 1: it's important to follow plans and things like that, but 367 00:25:31,280 --> 00:25:34,480 Speaker 1: we don't hear often enough that. Unfortunately, the onus again 368 00:25:34,720 --> 00:25:37,199 Speaker 1: is on us. It's on you. It's on me to 369 00:25:37,320 --> 00:25:40,720 Speaker 1: listen to my body and when in doubt, leave it out. 370 00:25:40,760 --> 00:25:43,800 Speaker 1: As I say, I want to be able to continue 371 00:25:43,840 --> 00:25:46,320 Speaker 1: to do what I want for the rest of my life, 372 00:25:47,400 --> 00:25:51,120 Speaker 1: and sometimes that's waking up and saying, Okay, you know what, 373 00:25:51,720 --> 00:25:53,560 Speaker 1: maybe today I don't go for that run. Maybe I 374 00:25:53,640 --> 00:25:56,399 Speaker 1: bike instead, maybe I swim instead, maybe I do strength 375 00:25:56,400 --> 00:25:59,800 Speaker 1: training instead, maybe I do nothing, because we are all 376 00:26:00,000 --> 00:26:02,760 Speaker 1: experiments of one and no one can get inside our 377 00:26:02,800 --> 00:26:06,639 Speaker 1: heads and our bodies and tell us exactly how we feel. 378 00:26:08,080 --> 00:26:10,440 Speaker 1: But when you listen to your body and you figure 379 00:26:10,440 --> 00:26:13,200 Speaker 1: out what those issues are, the tightness is the imbalances, 380 00:26:13,640 --> 00:26:16,879 Speaker 1: and when you do the excessive moderation, people here we 381 00:26:16,920 --> 00:26:22,760 Speaker 1: go bringing it all home. I am not Superman iron 382 00:26:22,760 --> 00:26:25,720 Speaker 1: Man number. I feel better than I felt in the 383 00:26:25,720 --> 00:26:28,080 Speaker 1: long time, which freaks me out, which I always interpret 384 00:26:28,119 --> 00:26:31,040 Speaker 1: as I didn't train hard enough. We shall see. But 385 00:26:32,040 --> 00:26:36,840 Speaker 1: my ultimate goal is to enjoy the day, and I've 386 00:26:36,880 --> 00:26:41,119 Speaker 1: already enjoyed the journey. And so we set goals for 387 00:26:41,119 --> 00:26:46,919 Speaker 1: ourselves and we push our limits, but it should be healthy. 388 00:26:48,600 --> 00:26:55,080 Speaker 1: I'm never gonna do anything ever that will impact my 389 00:26:55,160 --> 00:26:57,960 Speaker 1: health and wellness down the road as far as this 390 00:26:58,080 --> 00:27:02,040 Speaker 1: type of stuff, these competitions and the way I train, 391 00:27:06,440 --> 00:27:09,639 Speaker 1: I want to be healthy and happy at and a 392 00:27:09,720 --> 00:27:13,080 Speaker 1: hundred and nine and not looking back as I listen. 393 00:27:13,920 --> 00:27:19,520 Speaker 1: Just had a conversation with a friend who getting shoulder surgery, 394 00:27:19,760 --> 00:27:23,080 Speaker 1: and he said, I wish I hadn't lifted so heavy, 395 00:27:23,200 --> 00:27:27,680 Speaker 1: done the things he did before. Now you can lift heavy, 396 00:27:27,680 --> 00:27:30,040 Speaker 1: of course, but he knows, he knows what he did, 397 00:27:31,520 --> 00:27:38,960 Speaker 1: all right. So for you runners, you gotta listen to 398 00:27:39,000 --> 00:27:42,040 Speaker 1: your body. You gotta start slowly, you gotta do that 399 00:27:42,119 --> 00:27:44,600 Speaker 1: strength training. You do those things, and you will enjoy 400 00:27:44,720 --> 00:27:48,960 Speaker 1: running for the rest of your life. And that's it, 401 00:27:49,520 --> 00:27:56,040 Speaker 1: all right. If you haven't yet rated the show or 402 00:27:56,320 --> 00:28:00,640 Speaker 1: followed the show, please do so. You can reach out 403 00:28:00,880 --> 00:28:03,040 Speaker 1: tom h Fit is Instagram and Twitter tom h Fit. 404 00:28:03,080 --> 00:28:06,000 Speaker 1: You can go to fitness Disrupted dot com as well. 405 00:28:07,000 --> 00:28:09,320 Speaker 1: If you want to see this study, let me give 406 00:28:09,320 --> 00:28:12,920 Speaker 1: it to you one more time. Really again, you go, well, 407 00:28:13,040 --> 00:28:19,320 Speaker 1: what were the specific the specifics are It's complicated. It's complicated, 408 00:28:19,720 --> 00:28:23,560 Speaker 1: and that's okay, all right. Actually, let me give you 409 00:28:23,680 --> 00:28:25,760 Speaker 1: the final thing before we go away. Two quotes from 410 00:28:25,760 --> 00:28:29,360 Speaker 1: the studies. The studies on injury causation don't measure cumulative 411 00:28:29,400 --> 00:28:33,080 Speaker 1: intensity or changes in it. It's possible that mileage, intensity 412 00:28:33,119 --> 00:28:36,360 Speaker 1: and rest are indeed risk factors, but it's the combination 413 00:28:36,400 --> 00:28:39,600 Speaker 1: of them that matters, and the interconnections that are too 414 00:28:39,600 --> 00:28:43,400 Speaker 1: complex for standard research protocols to spot. Thank goodness, I 415 00:28:43,400 --> 00:28:45,720 Speaker 1: didn't leave that out because that's exactly how I wanted 416 00:28:45,720 --> 00:28:47,920 Speaker 1: to end it. And let me read that final line 417 00:28:47,960 --> 00:28:50,400 Speaker 1: one more time, because that's what this shows about, amongst 418 00:28:50,960 --> 00:28:54,760 Speaker 1: along with the other things, it's the interconnections are too 419 00:28:54,800 --> 00:28:58,360 Speaker 1: complex for standard research protocols to spot. Doesn't mean we 420 00:28:58,440 --> 00:29:00,440 Speaker 1: don't look at the research. Does I mean we don't 421 00:29:00,480 --> 00:29:02,200 Speaker 1: listen to our bodies. But this is the common sense 422 00:29:02,400 --> 00:29:06,640 Speaker 1: people do the little things consistently. Be smart about your training, 423 00:29:07,040 --> 00:29:10,560 Speaker 1: be honest about your training. Don't blame things that aren't 424 00:29:11,200 --> 00:29:14,040 Speaker 1: the real reasons why you're hurt. Now I'm getting into 425 00:29:14,040 --> 00:29:16,480 Speaker 1: a whole other thing, but there's many other different types 426 00:29:16,520 --> 00:29:19,440 Speaker 1: of exercise where people get hurt really frequently because they're 427 00:29:19,480 --> 00:29:23,840 Speaker 1: not being honest. I also don't know what they're I 428 00:29:23,920 --> 00:29:28,920 Speaker 1: don't know what they're doing anyway. I digress This study 429 00:29:29,520 --> 00:29:33,640 Speaker 1: The Association between Running Injuries and Training Parameters, a Systematic Review, 430 00:29:33,760 --> 00:29:38,000 Speaker 1: Journal of Athletic Training, September twenty one. We don't know 431 00:29:38,040 --> 00:29:40,520 Speaker 1: what we don't know, but we do know we've got 432 00:29:40,520 --> 00:29:43,440 Speaker 1: to be smart enough. I am Tom holland thank you 433 00:29:43,480 --> 00:29:46,920 Speaker 1: for listening. Remember there are three things we all control. 434 00:29:47,040 --> 00:29:49,560 Speaker 1: How much we move, what we put into our mouths 435 00:29:49,560 --> 00:29:54,880 Speaker 1: and our attitudes and that people is awesome. Thank you 436 00:29:54,920 --> 00:30:02,120 Speaker 1: for listening, and believe in yourself. Fitness Disrupted is a 437 00:30:02,160 --> 00:30:05,320 Speaker 1: production of I heart Radio. For more podcasts from my 438 00:30:05,440 --> 00:30:09,040 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 439 00:30:09,200 --> 00:30:11,440 Speaker 1: or wherever you listen to your favorite shows.