The Runners Road Map   

 

Each factor is a building block in a PYRAMID.

The most important evidence-based block is the Training load management and subsequent blocks/factors are of lesser importance 1 – 7.

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1. Training load management / prevent training errors which cause 60 – 70% of running injuries.

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2. Strength and pre Conditioning

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3. Running technique (gait analysis / gait retraining)

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4. Psychosocial factors – which can lead to training errors

• Over value high intensity training.

• Under value low intensity recovery and rest

• Comparison to others + social support

• Anxiety, stress and negative life events

• Negative thoughts and feelings

• Exercise addiction / compulsory exercise

• Mis-education and external pressure

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5. Lifestyle habits – physical / mental

• Rest / recovery, sleep deprivation

• Nutrition

• Body mass index (BMI)

• Metabolic factors, hormonal changes

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6. Running shoes – about 10% of the time the shoe is chosen wrongly. The shoe should fit the foot, not the other way round.

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7. Other factors – stretching has little benefit. If limited time to train, strength training most beneficial.