Injury risks, Achilles tendinopathy, and dealing with pain.
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
If you think you're too old to start running or lifting weights, you're probably wrong.
It's never too late.
II.
Keep the hard days hard and easy days easy.
For example, I strength train on harder running days to consolidate stressors.
But you’re probably not a professional athlete and neither am I.
Our lives are busy, messy, and stressful.
So it won’t always be perfect.
Don’t stress if it isn’t perfect.
Get it done however you can.
What I’m Reading
📖 Eliud Kipchoge on dealing with pain:
“Pain is part of success, just convert it into a positive thing and remember that success does not come on a silver platter. The moment you work for it, that is how you undergo pain because immediately you cross the line, the pain will not be there."
📖 Strength training more important for sprint performance than marathon performance:
“The small effects of strength training on marathon performance indicate that strength training is less important for marathon runners than for sprinters. Still, the marathon-optimized body segment dimensions indicate hip musculature as a potential limiter, as hip flexion and extension capacity was mostly maintained in this model in spite of the lower overall muscle volume. Strength training also has potential benefits for injury prevention and could give a competitive edge when a race comes down to a sprint at the end.”
📖 Immediate and Short-Term Effects of In-Shoe Heel-Lift for Insertional Achilles Tendinopathy:
“Our findings confirmed that heel lifts have an immediate impact on gait pattern and speed. Heel lifts significantly reduced pain immediately during gait and improved symptom severity after 2 weeks. These results suggest that heel lifts may reduce painful compression at the Achilles tendon insertional and provide supporting evidence that clinicians may use heel lifts in persons with insertional Achilles tendinopathy as a nonoperative management technique.”
What I’m Liking
Etch this on my grave:
“Fear the downsides of not doing these more than the fear of injury from doing these.”
Now:
In the past I would have avoided weight training on hard run day. Come around on that tho those days are upper body. Haven’t notice any negatives