A New study from the university Whatever we know about running the injuries, we have thrown into suspicion, suggests that the most common cause of them is going far away on the same run.
Most injuries are suddenly caused by a workout where you move far away than your normal distance.
The most common advice for runners who are looking to avoid injuries till now were to gradually increase their overall training load each week.
This advice is made in the best running watches, which monitors your acute (short -term) and chronic (long -term) training loads to ensure that they are balanced and not much harder than you are able to handle your body.
However, Research done on 5,200 runners It is found that most injuries do not develop over time because you are more than a suggested weekly training load, but suddenly due to the same workouts where you move far away than your normal distance.
The longer the run, the greater the risk of injury
The study found that the risk of injury increased when you ran over 10% of your longest for the last 30 days.
If you move 10–30% ahead of your longest run in the last 30 days, the risk of injury increased by 64%.
If you move 10–30% ahead of your longest run in the last 30 days, the risk of injury increased by 64%.
If you run 30–100% further from your longest run for the last 30 days, the risk of injury increases by 52%, which is interestingly smaller than the risk of 10–30% increase in distance.
Unexpectedly, if you increase your run distance over 100% compared to your longest run from the last 30 days, it is the greatest risk of injury with an increase of 128%.
How to use this advice to avoid injury
The takeaWays of this study are freshly simple – do not go too far on the same run. If your longest run in the last 30 days was five miles, then suddenly do not run 10 miles; Make that distance carefully.
This training tie-in with advice on the load that gives you the watches in some ways, as avoiding the large increase in training every week will usually help keep your longest run length shorter.
Prominent author, Associate Professor Rasamsam Ø on the study. Nielsen of the Public Health Department at the University of Aerhas suggests that watches may use research advice to create new features to help users.
“I imagine, for example, that sports watches with our algorithm will be able to guide the runners in real time during a run and give an alarm if they run a distance where the risk of injury is high,” Nielson says.
“Like a traffic light that gives green lights when the risk of injury is reduced; yellow light if the risk of injury increases and the red light when the risk of injury is high.”
This advice is particularly important for those marathon training, which can start doing very long to prepare for a sudden 26.2-mile phenomenon. If you can give yourself time for the manufacture of those 20-millers.
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