The SECRET To Running Injury-Free

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Goodmorning my friend! I hope this email finds you well and ready to hit the ground running!

In today’s edition:

1. The SECRET To Running Injury-Free

2. Sub 1.17h challenge update

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The SECRET To Running Injury-Free

Today, I've got some essential tips to help you stay injury-free.

We all know how frustrating it is to be sidelined due to an injury when we could be out there enjoying our runs.

I'm Matteo, and here's what I have to say about preventing injuries and maximizing your running potential.

1. Manage Your Training Load

Preventing injury is all about managing your training load.

The key is to monitor your response to the training load to ensure you're recovering well.

If you find daily activities like taking the stairs a struggle, it's a sign that your training load may be too high.

Adjust your training accordingly, and don't hesitate to incorporate low-impact exercises like cycling or swimming when necessary.

If you follow me on Strava you have surely noticed that I am now focusing on the bike and gym work to avoid a return of the pain in my shins.

2. Monitor Your Physiological Responses

Keep an eye on your resting heart rate and heart rate variability.

A higher than normal resting heart rate or low heart rate variability can indicate overtraining.

Regularly tracking these metrics can help you catch signs of fatigue early and adjust your training to avoid injury.

3. Incorporate Strength Training

Strength training is crucial for building a solid foundation and reducing fatigue.

Start with bodyweight exercises like squats, lunges, and step-ups.

As you progress, you can add resistance with weights or bands. Remember, you don't need to hit the gym; bodyweight resistance training can be just as effective.

If I didn't have the gym near home I would definitely buy this dumbbell kits on amazon and start using weights at home!

4. Apply Progressive Overload

Gradually increase your training load to avoid doing too much too soon.

Progressive overload involves gradually increasing your training intensity, allowing your body to adapt and grow stronger over time.

Avoid sudden jumps in training volume or intensity to reduce the risk of injury.

5. Focus on Recovery Nutrition

Proper nutrition post-exercise is vital for recovery.

The first 30 to 45 minutes after a workout is crucial for replenishing muscle glycogen and promoting muscle protein synthesis.

Consume a mix of carbohydrates and protein to aid recovery and reduce the risk of injury.

At this link you can find some top quality recovery drinks from RunningWarehouse!

Conclusion

By managing your training load, monitoring your physiological responses, incorporating strength training, applying progressive overload, and focusing on recovery nutrition, you can significantly reduce your risk of injury and enjoy your runs even more.

Remember, staying injury-free is all about listening to your body and making smart training decisions.

Here's to many more miles of happy, healthy running!

Matteo

Trivia Question: What is the name of the iconic annual ultra-marathon held in South Africa?

Find the answer at the end of this email.

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From the Blog

For track enthusiasts and aspiring runners alike, world records represent the pinnacle of athletic achievement. The following video takes us on an exhilarating journey through the most iconic records, from the explosive 100m dash to the grueling 10,000m race. Each record is a testament to human speed, endurance, and determination.

Click the button below to continue to read the article and see the related video.

Sub 1.17h challenge update

• Monday: 25min Easy run + Gym

• Tuesday: Gym

• Wednesday: Bike intervals + Gym

• Thursday: 70min Bike + Gym

• Friday: Gym

• Saturday: 35min Easy run + Gym

• Sunday: 90min Bike

• Total training time: 10:04:12

I've focused heavily on cross-training to avoid the shin splints that plagued me before.

This summer, I'm dedicating my time to gym workouts and aerobic sessions on the bike, aiming to build strength and endurance without the high impact of running.

My goal is to return to running at 100% as soon as possible! Thanks to follow me in this journey!

Matteo

Trivia Answer: The Comrades Marathon is the iconic annual ultra-marathon held in South Africa

Latest Editions

• Focus Strategies From the Worlds Most Focused Runner (Link)

• How Runners Lose Belly Fat Extremely Fast (Link)

• Powerful Running Tips For All Levels (Link)

• The Difference Between Recovery and Easy Runs (Link)

• Why Should You Run Twice a Day? (Link)

And at this link you can find all issues I written in the past!

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I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile