Distance Running – Injuries And Errors

In distance running, injuries are often regarded as a way of life just like in any other sports. Some pundits even regarded them as medals or trophies telling everyone that one is a bona fide member of that larger, virtual fraternity of athletes around the world.

Surveys, however, indicated that 60% of running injuries were caused by training errors.
Training errors do not mean they are caused by the wrong types of training, but by rapid changes in training or the intensity levels of training.

While on a training run, the leg bones, the joints and the muscles are stressed. They are already damaged, and must have a recovery period during which the body will repair the damage. However, if the training run continues, there is never sufficient recovery, and injury occurs.

It is the same story if the mileage is suddenly increased. The body is not properly prepared for the higher level of stress. The bones, muscles, tendons and the ligaments are only as strong as its present training level. It does not have the sudden extra strength for the new increased intensity level.

On the other hand, if there are adequate rests, there is “super-compensation”. With “super-compensation” the body and the related body parts react to the stress by becoming stronger. By then, they can now absorb greater stress and shocks.

Planning

The solution is careful planning of the training program. Training should not be wishy-washy; every part should be planned including rest days. Finally, the plan should be followed to the letter.

Any planned increases in mileage should never be greater than 10% a week. There should be a full rest day once a week or every other week. Easy days (light training) are recommended every three days or so.

The principle is to start working on the current level of mileage without injury. Then, a slow progression is made up to the intended mileage level. This is the key to improved performance.

Other training errors

One bad error is to abruptly add high-intensity training. It is like doing months of steady mileage training and then deciding to include fast anaerobic interval sessions. The body is not trained yet to cope with fast-paced running. The muscles tire fast and there is extra stress on the bones and joints.

Then, there is the error of changing running surfaces. If one trains on high-impact surfaces such as roads, the body naturally adapts. The same case is true in training on soft terrains.

However, if one trains on hard surfaces regularly and then abruptly changes into soft practice surface (or vice-versa), problems may happen because of the sudden different stress on the muscles.

Another very bad training error is doing compound changes fast. An example would be a runner doing steady training on the road for a season and then switches to fast training on a track with spikes. There are three sudden changes done here: the intensity, the surface, and the shoes.

A sudden change in the mechanics (caused by the shoes) and the higher impact surface (soft country terrains to the tracks) and speed require use of different muscles. This is often too much for the athlete’s body.

However, if you include some speed training on the track (and in spikes) throughout the whole training year, injury risks are reduced when you increase intensities for track racing.

Athletes usually make the mistake of planning high-quality running sessions, but make up the 'steady runs' element of their training as they go along. The rule is to plan the training in every detail. Changes are to be carefully incorporated slowly.

What every athlete (and coaches, of course) must keep in mind is that protracted high-intensity training, prolonged high volumes of training, and any kind of rapid change in the training is a grave training error.

This is a crucial rule to understand, and this is true in any kind of sports, distance running included.

Crossing Countries in Distance Running

Running offers a lot of benefits. It can enhance you physically by giving you a well-chiselled upper body and a very stable lower portion. The psychological effect of running has been also noted as it is said that certain endorphins are released during the peaks of your run. This is why more and more communities are growing as they stride harder and longer to make running even more recognized across the globe. There have been lots of events showcasing running in a variety of distances. One of which enable the participants to cross countries via distance running. Let’s take time to see how it is done.

Let’s get your engines revving by pinpointing what cross country running is really all about. It has been considered a sport especially in areas across the world which is considered as temperate regions. Cross country running events usually take place during autumn and winter. These sessions are quite challenging as they are done over a course that covers rough terrains. When you join in such events you will have to encounter grassy, muddy, and watery woodlands.

Variations are made in every course. The weather and the underfoot conditions really dictate how participating teams can perform on the courses. The distance and length between two courses may vary over time.
Cross country running is a sure fire fun-filled event as teams race for supremacy in different challenging areas and terrains. Let’s take a look at how the race really takes place. Races are started in a single gun fire or sound of a horn which signals the teams to head on for the finish line.

At times teams have their own boxes or what is coined as bull pen along the starting area. These boxes may be big enough to accommodate the whole team. In other meets, there may be ample room for only one runner on the starting line. The other members of the team which may be around 2 to 7 persons wait their turn in a line. Once the race has started it gets rough as a number of persons start to converge on narrower paths. So you really have to be quicker in order for your team to gain some sort of advantage.

During the middle of the race the runners are designated to stay on a marked path. Normally markers such as ribbons, cones, flags, chalk, and tapes are utilized. Runners are advised not to run over and take markers such as cones and flags down in order to avoid confusion as to where the rest of the course goes.

Just like any other race, this one too ends and at times it’s like a party at the finish lines because of the numerous participants involved. The finish line is marked by a chute of funnel. Your average chute is composed of a lengthy walkway made of rope. This keeps the athlete in ending the race in a more organized single-file order.

Due to the large amount of people involved in the race helpers are tapped into action to assist the athletes in keeping their movements forward as more finishing runners make their way to the end. Finishing positions are tracked using a slip at the bottom of a runner’s number. This is ripped off at the conclusion of the race in order to get the information of the said runner.

There can never be a limit on how far your capacities will take you. Surely it will take more than crossing countries to stop the thrills and spills of a distance running.