Running with shin splints, improving athleticism, and stretching for low back pain
Exploring my curiosity for running and rehab and sharing what I learn every week.
What I’m Thinking
I. The risks of a sedentary lifestyle far outweigh the risks of running.
Run far, run often.
II. 4 things to stop doing with your training:
Stop comparing your training to everyone else’s.
Stop program hopping. Pick one and stick with it.
Stop consistently missing workouts.
Stop looking for shortcuts. They don’t exist.
What I’m Reading
The impact of habitual light exposure on mental health:
“We examined the independent association of day and night-time light exposure with covariate-adjusted risk for psychiatric disorders and self-harm. Greater night-time light exposure was associated with increased risk for major depressive disorder, generalized anxiety disorder, PTSD, psychosis, bipolar disorder, and self-harm behavior. Independent of night-time light exposure, greater daytime light exposure was associated with reduced risk for major depressive disorder, PTSD, psychosis, and self-harm behavior…
..Avoiding light at night and seeking light during the day may be a simple and effective, non-pharmacological means of broadly improving mental health.”
Stretching or specific activation exercises for chronic low back pain?
“In people with chronic non-specific low back pain, self-stretching exercises had very similar effects to motor control exercises on pain intensity, disability, fear avoidance, global perceived effect and flexibility up to 18 weeks beyond the end of an 8-week program. Given the established effectiveness of motor control exercises, either intervention could be recommended to people with chronic low back pain. The choice of intervention might be directed by patient preference.”
What I’m Liking
How to increase athleticism via Strong by Science
Sprint
Jump
Move weight fast
Move heavy weight
A runner’s worst nightmare:
A bone injury.
For someone overcoming a bone injury, optimal loading is:
Pain-free during activity
Pain-free after activity
See you next week 🤝