Pain-free running, exercise guidelines, and heavy lifting
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
Pain-free running is a bad goal.
It’s unrealistic.
Pain is part of life.
And it doesn’t always mean something bad is occurring.
Tissues get sensitive.
Pain happens.
We don’t always know why.
And you’re not always going to feel perfect.
But aim to feel pretty good most of the time.
Good enough to keep going :)
II.
Heavy squats and deadlifts feel a lot less taxing when your body is used to doing heavy squats and deadlifts.
The body craves consistency.
What I’m Reading
📖 Risk Factors for Running-Related Injury in High School and Collegiate Cross-country Runners:
“Females or runners with prior running-related injuries or increased RED-S (relative energy deficiency in sport) risk factors were most at risk for running-related injuries, as were runners with a quadriceps angle of >20° and lower step rates. Runners with weaker thigh muscle groups had increased risk of anterior knee pain. Certainty of evidence regarding training, sleep, and specialization was low, but suggests that changes in training volume, poorer sleep, and increased specialization may increase running-related injury risk.”
📖 Dr Inigo San Millan on aerobic exercise guidelines:
“IMHO, 150min/week of “aerobic” exercise are insufficient for long-term longevity and metabolic health gains/maintenance…I would say that ~300min/week should be the goal.
Furthermore (and very important), the concept of Zone 2 training is NOT about cardiorespiratory improvements (aka VO2max) but about metabolic improvements at the cellular and bioenergetic level, driven by an improvement of mitochondrial function. At least this is how I have seen it since I “coined” my definition of Zone 2 almost 30 years ago and have always used it the same way.
Also, I encourage people to start talking more about metabolic training instead of “cardio” training. We have been doing it already for at least 2 decades in the world of high sports performance.
All exercise intensities improve cardiorespiratory adaptations. However different training zones stimulate different bioenergetic systems leading to different cellular and metabolic adaptations. Targeting the right metabolic adaptations can have significant improvements in longevity and metabolic health.”
What I’m Liking
Likely missing from your annual physical:
Assessment of physical function.
Timed mile, VO2 max, strength maxes, etc.
Lots of ways to measure this, but make sure it’s repeatable, observable, and measurable.
Don’t forget to stop and smell the roses