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To avoid injuries ?

By February 17, 2015 7 Comments
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I sometimes get the question about injuries. How come that you can avoid injuries with all the races and training you do?

I believe that my background as a child, youth and grown up has made me resistant (Of course everyone can get injured even though you do everything to avoid it, I have been lucky as well). As I grew up in the 90´s my playground was the hills and the forest. As I grew older I did many sports, and to get to the X-country ski tracks, the football court or the swimming hall I needed to transport myself. I didn´t have parents who gave me a ride everywhere. It was hard then, but now I can see that gave me a good base.

From 6 years old to 15 years old I was very active in different kind of sports and at that time I needed to choose a direction when the school started to demand more of my time. I choose the mountains and the nature. Climbing, skiing and running took over my free time. Until I was 21 climbing was my thing. I loved it! I was traveling the world to see new crags and mountains. I was running and skiing as well, for the pleasure and as a training base. Also get further to see what was behind the mountain I just climbed.

When I was 22 I got really hooked on running. (In the mountains of course)I just couldn´t stop! I read everything I could read about running, about building knee strength, how important it was to be strong in the hips, core and what to eat and so on.

I did summits and I did long traverses and all kind of running! For 3 years I ran more and more just because I loved it. When I look back to the notes I have about training the hours, meters and kilometers are slowly increasing during those years.

It wash´t until I was 25, (3 years ago now..!) I started to race. Both summer and winter. With a good base build up year after year, slowly increasing the amount of training.

I think that increasing your training fast can be very efficient, but I believe that you need to take extra are to avoid getting injured.

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My slow increase in training- that is my long answer to why I have not been injured. (pepper pepper take on wood). Also my passion for baking which keeps me in a good weight.. 🙂

My tips:

1.Get strong in whole of your body- skiing, going to a gym, climbing, working outside in the garden. etc. Do some excersises for knees and feets and hips. (Google exercises for runners and you´ll find good ones 🙂 Do this once in a a´while! It makes good.

2.Increase the training in a way that you feel comfortable with, not in a way to get strong before a race. Races will be there forever, but the process of building up strength is now.

3. Continuity. Keep the passion for training and running! If you don´t want to train for some day´s don´t do it if it takes more than it gives, if you come back with more energy and motivation after the rest that is better. Over the years if you have the continuity you will be STRONGER!

4. Eat enough food. Not to much, not to little, find  a good way, listen to the body.

 

All this is easier said than done.. But it´s good to keep in mind. I try to do it !

 

/ Emelie

 

Emelie

Emelie

Swedish mountain lover. Loves running and skiing, farming and baking! ❤

  • bengie

    I’m currently recovering from an injury (ankle tendinitis). After the required rest I had to increase my training slowly. However I started doing long runs too soon and got overloaded lower legs (shin splints were the next step). So back to resting and got doctor’s orders to avoid +10k runs until March.

    During my resting periods I did some research and read up on the Pose method. Also implemented some Crossfit Endurance to strengthen those long neglected core muscles. From Feb 1st until now I only did 7 runs, all -10k, and two days ago my “shin splints” reappeared. Major bummer. How is this possible? In no way I’m overtrained. And the Pose method (forefoot strike) can’t be the problem because I’m running with forefoot strike since June 2014.

    This morning when I woke up I was dizzy and my vision was blurry. “What’s this?” I wondered. And started to evaluate the last months. What’s causing all this?

    My results so far:
    * during my ankle tendinitis recovery I started my sugar free diet (as a new year’s resolution). So maybe I’m having hypoglycemia (low blood sugar) which is causing all these inflammation issues.

    Next step:
    * dropping my sugarfree diet and going back to a regular diet (still healthy) that allows the intake of refined sugars (like drinking a Coke) and evaluating how my body reacts to this after 7 days. If the inflammation disappears I’ve got my culprit, if not I try another experiment

    Conclusion:
    * if you’re suffering from injuries that don’t go away or reappear, evaluate your life style or anything you’ve changed to your training routine lately. Maybe one of them is the culprit.

    • Paul

      Bennie,

      I’d STRONGLY urge you to NOT return to a diet with sugar. There is NO benefit and only harm. It’s interesting to note that there is zero need for dietary carbohydrate, and your running and inflammatory issues will likely be helped by a high fat low carb diet.
      Some people can get away with eating a lot of carbohydrate, but for many people, eating to much carbohydrate drives obesity and inflammations.

      Best,
      -paul

      • bengie

        Hi Paul,

        I also believe that a “no (refined) sugars diet” is better. I only want to test if maybe my body needs extra sugars due to some mysterious reason. Maybe I’m one of the people who can get away with those extra carbs. I’ve always eaten a lot of carbs (Coke, cookies, waffles, candy, you name it I’ve eaten it) and I still was a skinny boy/man.
        If the return to my old diet doesn’t help, I will test the high fat/low carb diet. If that doesn’t help, ….
        I just want to test everything so I can go back to running and leave the inflammatory issues I’m having behind.

        Thanks anyway 😉

        Grtz
        Greg

    • Paul

      Bennie,

      I’d STRONGLY urge you to NOT return to a diet with sugar. There is NO benefit and only harm. It’s interesting to note that there is zero need for dietary carbohydrate, and your running and inflammatory issues will likely be helped by a high fat low carb diet.
      Some people can get away with eating a lot of carbohydrate, but for many people, eating to much carbohydrate drives obesity and inflammation.

      Best,
      -paul

      • Paige McAllister

        Paul,
        Every single cell in your body needs sugar to function properly, especially for endurance sports. I highly encourage you to look into the science on this one.

  • Paige McAllister

    Paul,
    Every single cell in your body needs sugar to function properly, especially for endurance sports. I highly encourage you to look into the science on this one.