On this episode of the A to Z Running Podcast, Andi and Zach discuss pain and injury from running. We include a simple 4-step protocol. Tune in for a pain guide for runners!
MAIN TOPIC: A PAIN GUIDE FOR RUNNERS
A 4-step pain guide for Runners. For the complete article: https://www.atozrunning.com/a-guide-to-running-pain-and-injury/
Study about how often we experience injury
- 40-50% of us
- Disrupting training
- Injury is rarely a single moment in time but more often a progression
How do we know the pain needs intervention?
- Has it been hurting for 2-3 days in a row?
- Is it acute and asymmetrical (hurts on one leg but not the other)?
- Does it progressively worsen during activity?
- Does it hurt even outside of activity (sitting, standing, walking, sleeping, etc.)?
- Step 1: Jog easy for 2-3 days
- Step 2: Rest for 2-3 days, then jog
- Step 3: Rest for 1 week, then jog for another
- Step 4: Reset button – 2 or more weeks off and an injury protocol
WORLD OF RUNNING
#1. Houston Marathon and Keira D’Amato‘s American Record
- 13 women qualified under the new US Olympic Trials standard (including Kelli Smith- who is local to Grand Rapids and also went to my alma mater, Cornerstone University).
- Keira D’Amato claims the overall win, making history by breaking the American Women’s Marathon Record.
- Average split of 5:19 per mile
- 16 years since Deena’s record
- Stay tuned as we continue to work on the progression
- More insights on the way from Patti Dillon
- From Let’s Run, “D’Amato went out aggressively, hitting 10k in 32:45 (2:18:11 pace). She slowed a bit over the next 10k but still hit halfway under AR pace in 1:09:40 (2:19:20 pace). By 30k (1:39:14), D’Amato had slowed a little more, but was still just under AR pace and on track for 2:19:34. At that point, however, D’Amato dug her heels in. Running well ahead of the rest of the women’s field (but with male pacer Calum Neff), she would pick it up slightly over the final 10.2k, stopping the clock at 2:19:12. Afterwards, D’Amato’s time – a massive improvement on the 2:22:56 pb she ran at the Marathon Project in December 2020 – left her in shock.”
#2. Houston Half Marathon and Sara Hall’s American Record
- Sara Hall breaks the American Record in the Houston women’s half marathon in a blazing time of 67:15.
- Splits: 16:03-15:51-15:57 to hit 15k in 47:51.
- 10 seconds off Molly Huddle’s American record (also set in Houston in 2018).
- Sara Hall and Ryan Hall now both hold the American Records in the half marathon distance.
- 15 years
- Ryan break the American Men’s Half Marathon Record in 2007 in a time of 59:43
- Vicoty Chepngeno won the marathon running a personal best time of 1:05:03.
- She got an over 2 minute PR and moved up to #11 on the world all-time list.
- She has won 11 of her pst 12 half marathons
- Fiona O Keeffe clocked the fastest debut by an American woman. She moves to 5th on the us all-time list.
- Only 17 secs of the original record
- 4th overall at the event
#3. Wise words from Stefanie Flippin
- Stefanie Flippin wins and claims the new course record at the Daufuskie Island Marathon.
- “So pumped to start the year off strong with a win, course record, and 2nd overall on the men’s podium.”
- “I have been guilty in the past of obsessing over ideal conditions – weather, tapered legs, racing all out no matter what. I made a commitment to myself this year to say yes to more experiences out of my comfort zone, to lean into the process more than ever, and to only put energy into the things in my control. Yesterday’s intent was to focus on the first A goal race of the year heading into the 100 Mile National Championships – running smart on another triple digit week and my third weekend in a row at 30+ mile long runs. The trust in myself and the training Pat and I have put together, as well as my love for the sport was palpable yesterday and I can’t wait for more! 😁🏃🏽♀️”
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