In honor of Nation Running Day I'm adding another piece to my article on preventing running related injuries.. To catch up, please read parts 1 through 5.
Part 6 discusses the importance of:
Periodizing Your Training
Any runner who has followed a program to train for a half or full marathon has followed a plan strength and conditioning professionals call periodization. Periodization simply means a method of exercise progression that allows an athlete to peak at the necessary time, usually at the point of competition. Most periodization plans for runners are a combination of linear and undulating. Linear periodization is a system that gradually adds volume over time. Undulating periodization usually consists of threes weeks of increased volume followed by an unload week or decrease in volume (miles).
Training for a half or whole marathon is as grueling mentally as it is physically and completion of an event of this magnitude should be followed by a period of rest-sufficient enough to allow your body and mind to recover from the intense training. Once you have recovered it is time to implement of an off-season strength training and running program. But many runners are locked into the same running routine and follow a half marathon or marathon event with another just like before the sweat dries. This is not only a recipe for reduced performance but it will bring you one step closer to an orthopedic surgeons knife.
I recommend creating and off-season (time away from all that endurance training), to work on your physical weaknesses, using a progressive resistance training program with an emphasis on addressing your deficits in hip and core strength. Getting strong prior to beginning an endurance training program will take your running to the next level and dramatically decrease your injury risk potential.
“Before each training cycle, I add one thing to focus on that will benefit my running, like doing strength training. This helps me to improve without risking injury.”-Clara Grandt-2011 Boston Marathon in 2:29:52 at age 24!
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