Understanding the Cause of Your Injury

The first step in recovering from a running injury is to understand its cause. This can be challenging, as injuries often result from a combination of factors, including biomechanics, training volume, intensity, running form, nutrition, stress, and sleep patterns. It’s important to note that identifying the cause is more than just treating the symptoms; it can help prevent future injuries. In my experience as an ultrarunning coach, I’ve found that many injuries can be traced back to these common causes:

1. Overuse: Overuse injuries result from repetitive strain without sufficient rest, leading to breakdown and injury. This is often due to increasing mileage or intensity too quickly without giving the body enough time to adapt.
2. Biomechanical Imbalances: These refer to structural or functional anomalies in the body, such as leg-length discrepancies or overpronation, which can cause certain muscles or tissues to bear excessive strain.
3. Weak or Inactive Muscles: Weakness in certain muscles, especially the glutes and core, can lead to poor running form and increased stress on other parts of the body.
4. Inadequate Recovery: Rest and recovery are critical components of training. Without proper recovery, the body doesn’t have time to repair and strengthen itself, increasing the risk of injury.
5. Poor Nutrition: Nutrition plays a vital role in recovery. A diet lacking in key nutrients can impair the body’s ability to repair itself and increase the risk of injury.

Remember, everyone is unique, so what causes an injury in one runner may not cause an injury in another. Consulting with a physical therapist or a trained professional can help identify your individual risk factors and guide your recovery process.

The Importance of Professional Help

Now, here’s a soapbox moment: AVOID soliciting advice on Facebook! Every member of running groups seems to miraculously transform into a medical professional!!

While there may be some mental solace in realising that others have experienced a similar injury, it’s crucial to acknowledge our uniqueness. Just because a specific approach helped someone else overcome [insert vexing injury name here], doesn’t necessarily mean it will work for you. In fact, it could potentially lead to more complications! Please, bear this in mind.

In the event of an injury, it is crucial to seek the help of a professional. A physical therapist or sports medicine doctor can provide a proper diagnosis and treatment plan based on your specific condition. 

Rehabilitation

Physical rehabilitation is a critical part of the recovery process. This often includes a combination of strength and conditioning exercises, balance training, and flexibility work. 

Your physical therapist may also recommend modifications to your running form or training plan to help prevent future injuries.

Strength Training for Runners

Resistance exercises can help to strengthen the muscles, tendons, and ligaments involved in running, which can improve your running economy and help prevent injuries. Strength training should be specific to your needs and weaknesses, so it’s advisable to work with a professional who understands the demands of ultrarunning.

Balance and Proprioception:

These exercises can improve your body awareness and control, reducing the risk of falls and missteps that could lead to injury. Balance training can be as simple as standing on one foot or as complex as using balance boards or stability balls.

Flexibility: While runners don’t need extreme flexibility, maintaining a healthy range of motion can prevent imbalances and compensations that could lead to injury. This can be achieved through dynamic warm-ups, post-run static stretches, and modalities like yoga or Pilates.

While rehabilitation can be a slow process, it’s important to stay patient and not rush your recovery. 

Rest and Recovery: The Cornerstone of Successful Rehabilitation

In the pursuit of improved performance, it is easy to forget the importance of rest and recovery, especially for ultrarunners. Yet, these elements are crucial for the body to repair and adapt, becoming stronger and more resilient. This process is even more critical during injury rehabilitation when the body is working overtime to heal.

The Science of Rest and Recovery

Past and recent research underscores the importance of adequate rest and recovery in athletic performance and injury rehabilitation:

Sleep

A meta-analysis by Bonnar, Bartel, Kakoschke, & Lang (2018) highlights the critical role of sleep in athletic performance. The study showed that sleep deprivation can negatively affect speed, accuracy, and reaction times in athletes. In contrast, optimal sleep can enhance performance, mood, and recovery. In the context of injury, excellent quality sleep provides the body with the optimal conditions for healing and repair.

Rest Days

Regular rest days allow your body to recover from the physiological stress of intense training. Over time, rest and recovery periods lead to performance gains, as the body rebuilds stronger in response to the training stimulus. Rest days also give the body additional capacity to repair any damage, crucial when rehabilitating an injury.

Active Recovery

Gentle movement on rest days, known as active recovery, can also aid in the recovery process. Activities like walking, light cycling, swimming, or yoga can stimulate blood flow to the muscles, aiding in nutrient delivery and waste product removal.

Making Rest and Recovery Work for You

Here are some ways you can implement effective rest and recovery strategies:

Prioritize Sleep

Aim for 7-9 hours of sleep per night, creating an environment conducive to decent quality sleep and a routine that allows for enough time in bed.

Schedule Rest Days

Ensure your training plan includes scheduled rest days. Use these days for light activity or complete rest, depending on your body’s needs.

Listen to Your Body: If you are feeling particularly fatigued, it might be a sign that you need additional rest. Tuning in to your body’s signals and responding accordingly is an essential skill for every athlete, particularly during injury rehabilitation.

Rest and recovery are not merely a break from training; they are an integral part of the training and injury rehab process itself. So, make sure you are giving your body the time and conditions it needs to repair, adapt, and grow stronger.

The Mental Aspect of Returning to Running After Injury

Returning to running after an injury is not only a physical challenge but also a mental one. The psychological aspects of recovery can be just as significant as the physical ones. Your mindset can greatly impact your rehabilitation process, making it essential to focus on strategies for mental resilience alongside your physical recovery.

Set Realistic Expectations: The Path to a Healthy Recovery

After an injury, it’s important to adjust your expectations and understand that you might not be able to run the same distances or at the same pace as before, at least initially – the good news, is that these things do come back fairly quickly, and if your injury layoff has only been a matter of a few weeks, fitness doesn’t subside as quick as you might think! Learning to be patient with yourself and celebrating small victories can significantly improve your mental wellbeing during recovery.

The Power of Goal Setting

Setting realistic, attainable goals can provide motivation and a sense of purpose during your recovery. 

When setting your recovery goals, ensure they are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. This approach will help you make steady progress, maintain focus, and achieve your overall objective of returning to running.

Stay Positive and Motivated: The Mindset for Success

Maintaining a positive mindset and staying motivated can be a game-changer during your recovery journey. Remember, setbacks are part of the process, and each one brings you one step closer to your goal.

The Importance of Positivity

A study by Ievleva and Terry (2008) found that athletes who maintained a positive attitude during injury rehabilitation showed greater motivation, better adherence to treatment, and a more successful return to sport.

Surrounding yourself with a supportive community – be it family, friends, teammates, or a running group – can also boost your spirits and motivation. Their encouragement can be invaluable during challenging times.

Do not Compare Yourself to Others: Your Recovery, Your Journey

Back to my above rant about Facebook groups!! Comparing your progress to others can lead to discouragement and impede your recovery. Remember, every runner’s recovery journey is unique, and comparing yourself to others will not change your own path to recovery.

Written by Nick Hancock of Maximum Mileage Coaching

Nick is a UESCA Certified Ultrarunning Coach and UK Athletics Licensed Coach in Running Fitness, competitive ultrarunner and Online Running Coach UK based but with global reach and coaches people from Ohio, USA, to Christchurch in New Zealand for races including UTMB, UTS, RTTS, Backayrds, Endure24, Stage Races, and many more.

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In recent years, there has been a growing trend among ultra runners to incorporate strength training into their running training plans. Research has demonstrated the benefits of strength training for ultra runners who face unique physical challenges in conquering extreme distances. So let’s get delving into the world of strength training for ultra runners.

Strength training for ultra runners has been shown to offer numerous advantages. They include improving speed and VO2 Max (a measure of the maximum amount of oxygen an individual can utilize during intense exercise). Also, most importantly, a decreased susceptibility to injury. One study even revealed that strength training can result in an improvement of up to 8 percent in running economy. This translates to ultra runners being able to maintain their desired pace with less perceived effort. This can be invaluable in a sport that demands such high levels of endurance, especially at the end of a race when our form suffers due to fatigue.

INURY PREVENTION

In addition to the positive impact on performance, strength training serves as a preventive measure against common injuries. These include stress fractures and Achilles tendonitis (an injury I am all too familiar with!). By focusing on strengthening the muscles and connective tissues surrounding these vulnerable areas, ultra runners can substantially reduce their risk of sustaining injuries during training and on race day. This not only contributes to their overall health but also allows them to maintain a consistent training schedule, which in turn, leads to further improvements in performance.

The world of strength training for ultra runners encompasses a vast array of exercises and techniques. These range from traditional weightlifting and resistance training to more specialized routines targeting specific muscle groups and addressing biomechanical imbalances. When implemented strategically, these forms of strength training can work to optimise the performance of ultra runners, allowing them to push their limits and reach new personal bests.

Dispelling Myths and Adopting the Right Mindset

Before delving into the world of strength training for ultra runners, it is crucial to address the mental aspect of this process. Strength training can be intimidating and confusing. To set the stage for success, let us debunk some prevalent myths and misconceptions surrounding strength training:

• Complexity. While strength training can be intricate for advanced lifters who require specific programming, beginners need not be overwhelmed. If you are new to strength training or haven’t practiced it in a while, simplicity is key.
• Fear of “bulking up”. With the appropriate rep ranges, movements, programming, and diet, you won’t inadvertently bulk up. Furthermore, research suggests that running a considerable number of miles per week significantly inhibits muscle growth.
• Time constraints. Contrary to popular belief, lengthy gym sessions aren’t necessary for effective strength training. A mere 30-40 minutes per session can suffice.
• Bodyweight strength training is enough. While bodyweight exercises can be beneficial, especially during injury recovery, true strength typically requires resistance training. This means utilizing higher weights with low rep ranges. Doing bodyweight alone with the view to building strength is not sufficient and just adds more fatigue to the running you have been doing.
• Exhaustion as a benchmark. The “go hard or go home” mentality is misguided. In fact, pushing oneself to complete failure during reps can be counterproductive.
• Gym intimidation. Many fitness professionals are working to create a more inclusive and welcoming gym culture. In fact, many of “those big dudes in the free weights area” may actually be able to help ensure you are using equipment correctly. They are not inherently bad people!
• Boredom: It is understandable that some individuals may find strength training monotonous. To overcome this, try associating a ‘reward’ with completing a strength workout. This could be the satisfaction of accomplishment or indulging in a delicious chocolate protein bar afterward.

What is Resistance Training?!

As a UESCA qualified Ultra running coach, I can attest to the importance of incorporating resistance training into your workout routine. Relying solely on bodyweight exercises is often insufficient for building true strength. Those clickbait titles in certain running magazines are NOT going to build strength and are a waste of your time. Instead, engaging in resistance training with progressively increasing weights can significantly enhance your capabilities.

For instance, my personal experience includes progressing from 45-50kg back squats to a personal record of 140kg (while weighing 80kg). Whilst my lifting PR’s have gone up, so has my running improved. Some examples are:

• I don’t feel as fatigued in ultra marathon races in certain areas like hip flexors and glutes.
• My Achilles tendonitis has never returned.
• I have gotten much stronger on inclines and uphill running where muscular power plays more of a role.
• I have continued to get faster at shorter distances. Even now into my 40’s I am achieving PB’s at 5km up to 50km!

Optimise your strength training

To optimize your strength training, keep the following principles and strategies in mind:

Prioritize form: Before adding weight to your exercises, ensure that your form is impeccable. Seek guidance from fitness instructors at your gym or share videos of your movements (captured from side and front angles) with me for evaluation.

Warm-up effectively: To prevent injuries, allocate 5-10 minutes for cardio, perform dynamic mobility exercises relevant to your main workout movements, and complete light sets as part of your warm-up routine.

Check your ego at the door: Don’t let pride dictate your workouts. It’s far more important to maintain proper form than to lift excessive weights.

Adhere to a consistent plan: Many individuals mistakenly believe that strength training requires constant variation. A successful strength program incorporates progressive overload, which entails repeating the same movements week after week for several weeks.

Train your core correctly: Your core muscles require targeted strengthening, but popular exercises like crunches or “7-Minute Abs Blast for Runners” videos aren’t the answer. Instead, focus on proper core bracing during exercises like squats, and consider incorporating planks and dead bug variations for specific core work.

By adhering to these principles and strategies, you’ll be well on your way to integrating effective resistance training into your ultra running preparation. As you continue to develop and refine your strength training regimen, remember to consult with professionals and seek guidance to ensure your approach aligns with your unique goals, fitness level, and personal circumstances. 

Essential Equipment for an Effective Strength Training Setup

If you are looking to build a home gym or seeking the right equipment in a commercial gym for your strength training needs, the following items are essential for a solid setup:

Barbells and weight plates: Consider these the gold standard for strength training. They are particularly useful for the “BIG 5” compound movements: Squat, Deadlift, Bench Press, Row, and Overhead Press.

Squat rack or power cage: These are especially important if you’re working out alone, as a quality model will feature “spotter arms” to catch the bar if you struggle during a lift.

Dumbbells/Kettlebells: While barbells are the primary choice for many exercises, dumbbells and kettlebells offer a versatile alternative, with numerous movement options.

Resistance bands: Though they don’t typically allow for heavy lifting, resistance bands can provide additional stimulus when used correctly. They are particularly helpful for prehab and rehab exercises.

Flat shoes: Wearing the right footwear is crucial for stability during strength training. Running shoes, with their cushioning, are not suitable for heavy lifting. Opt for flat shoes like Vivo Barefoot or consider going barefoot for a stable base.

As the popularity of home gyms surged during the pandemic, equipment prices went through the roof, but have again now become more affordable. So if you have space at home, this can be an excellent option. Whether you’re building your own workout space or utilizing a commercial gym, these essential items will ensure you have the tools to effectively integrate strength training into your ultra marathon training plans

Optimising Strength Training Schedules for Ultra runners: Timing, Frequency, and Recovery

The timing and frequency of your strength training can significantly impact your overall performance as an ultra runner. While everyone’s schedule and priorities differ, the following guidelines can help you strike the right balance:

Prioritize running: As ultra runners, running should be your primary focus (obvs!). If possible, complete your runs earlier in the day, followed by your strength training sessions later in the day. Ideally leave a gap of 6-8 hours in between sessions

Aim for easy run days: Contrary to the adage “keep your hard days hard and easy days easy,” I have found through my experience of coaching busy people that combining a hard interval or speed type session on the same day as strength training as well as busy jobs, kids etc, is just too much intensity in one day. Schedule your strength training on easy run days, ideally with a 6-8 hour gap between the run and lifting (e.g., run at 7 am and strength train at 12 pm or later). Refrain from strength training on long run days to allow for proper recovery.

Take one complete rest day per week: Dedicate at least one day per week to rest and recovery, giving yourself time to recharge and enjoy life outside of running… yes, apparently that’s a thing?!

Aim for one to two strength sessions per week: Studies suggest that training twice per week during the pre/off-season or early training blocks yields significant benefits for athletes. Later on, you can reduce the frequency to once per week to maintain your gains if you feel you need to, but this isn’t essential to do so as long as the volume and intensity is managed correctly.

The Upsides of Strength Training for Newcomers or Those Returning After a Break:

Rapid benefits: When you’re new to strength training or resuming after a hiatus, you’ll likely experience quick adaptations as your central nervous system adjusts to new movement patterns and loads.

Minimal DOMS (Delayed Onset Muscle Soreness): Properly managed strength training should not result in debilitating soreness the next day. While some discomfort is normal, it shouldn’t hinder your running performance.

No need for supplements: A common misconception is that supplements are essential for strength training. However, a balanced diet with sufficient calories, moderate protein, and appropriate amounts of carbs and fats is typically adequate to support your training needs.

By adhering to these guidelines, you can effectively incorporate strength training into your ultrarunning regimen, ultimately enhancing your performance and reducing the risk of injury.

Integrating Strength Training for Ultra runners: Effective and Efficient Workouts

Incorporating strength training into your ultra running regimen involves a few key principles that we have discussed above. Here’s a suggested gym-based routine that lasts 30-40 minutes, with low reps for “compound” movements and slightly higher reps for “accessory” exercises:

Begin with a compound movement: Start your session with either squats or deadlifts. These are the most effective foundational exercises, but it’s best to perform them on separate days to avoid excessive fatigue.

Follow a low-rep, high-weight approach: Aim for 3-6 reps per set with heavy weights, rather than high reps (12+) with lighter weights. As runners, we already possess substantial muscular endurance from our regular training; low-weight, high-rep exercises provide limited benefits.

Allow sufficient rest between sets: Although it might seem tedious, resting for approximately 3 minutes between sets is crucial for optimal recovery and performance in subsequent sets. Do not rush the process!

Keep workouts brief: A strength training session lasting longer than 30-40 minutes may yield diminishing returns. Focus on efficiency and quality over quantity.

Maintain 1-3 reps in reserve (RIR): Refrain from pushing yourself to failure during your sets. If your set requires 5 reps, for instance, you should feel as though you could have completed 1-3 additional reps.

Example Strength Routine for Ultra runners:

Warm-up: 5-10 minutes of light cardio (elliptical or bike) and dynamic mobility work.

Main compound exercise (choose one per session):

Day 1:

1. Squats: 2 sets of 5 reps
2. Bench press: 2 sets of 6 reps
3. Bulgarian split squats: 3 sets of 8 reps
4. Overhead press: 2 sets of 6 reps
5. Plank variations: 3 sets of 30-60 seconds

Day 2:

1. Deadlifts: 2 sets of 5 reps
2. Bent-over rows: 2 sets of 6 reps
3. Single Leg Deadlifts : 2 sets of 8 reps on each leg
4. Single-leg glute bridge: 3 sets of 8 reps
5. Dead bug variations: 3 sets of 8 reps

By adhering to these principles and incorporating this example routine, you can efficiently and effectively integrate strength training into your ultra running schedule, ultimately enhancing performance and reducing injury risk.

Happy training!

“Storen, O., Helgerud, J., Stoa, E. M., & Hoff, J. (2008).” (“Concurrent Training: Using Cardio to Optimize Muscle Growth”) Maximal strength training improves running economy in distance runners. Medicine and Science in Sports and Exercise, 40(6), 1087-1092. [PMID: 18460996]

Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). “Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials.” (“Effects of Strength Training on Running Economy in Highly Trained …”) Journal of Strength and Conditioning Research, 30(8), 2361-2368. [PMID: 26849748]

Taipale, R. S., Mikkola, J., Nummela, A., Vesterinen, V., Capostagno, B., Walker, S., … & Häkkinen, K. (2013). (“Zitate – iat.uni-leipzig.de”) Strength training in endurance runners. International Journal of Sports Medicine, 34(7), 586-594. [PMID: 23371854]

For coaching enquiries, blog and resources visit Maximum Mileage Coaching 

Nick is a UESCA Qualified Ultrarunning Coach, UKA licensed and has coached many people to successful ultramarathon races such as Race to The Stones, Endure24, Chiltern Wonderland, Wendover Woods and many more

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A proxy of stress

When we experience stress – in any form, physical, or psychological, due to lifestyle or the environment – our body responds in standard ways, typically a combination of changes in autonomic nervous system activity and the release of hormones. In turn, the autonomic nervous system, which innervates the heart, will impact heart rhythm, both in terms of heart rate and variability. Due to these mechanisms, measuring heart rate and HRV gives us insights into how our body responds to stress. We can view HRV measurement as a non-invasive proxy of our body’s response to stress, and as such, when properly implemented, HRV measurements can allow us to better understand how we are responding to training and other stressors, and enable us to make meaningful adjustments. 

How should we measure HRV?

Given that HRV is influenced by the nervous system, pretty much anything will impact it. This can be an issue at times, as when we measure HRV, we want to make sure we are capturing our overall physiological stress level and not just some transitory stressor that will be gone in a few minutes. For example, we are not interested in capturing our response to walking up the stairs or drinking coffee, but we want to capture our body’s response to larger, long-lasting stressors, that impact our health and performance. Examples of these larger stressors would be big training blocks, travel, sickness, the menstrual cycle, psychological stressors, and many of the other aspects that impact our daily lives. 

How do we make sure we are capturing our overall physiological stress level and not just some transitory stressor? To address this issue, we simply need to measure in what we call a reproducible context, something we can do every day in the same way, without being impacted by transitory stressors that confound our measurements. There are two ways to do this: a morning measurement, as soon as we wake up, or a night measurement, using a wearable device that can provide the average of the full night. 

Morning measurements can last even just one or two minutes, and should be taken after a visit to the bathroom (if needed!), and while breathing naturally. For endurance athletes with particularly low resting heart rate, it is, in general, a good idea to measure HRV while sitting, as this little extra stressor allows them to better capture their stress response, with respect to a measurement taken under conditions of complete rest (sleeping or even just lying down). The morning measurement is also the most inexpensive way to try this out, as apps like HRV4Training can use the phone camera for the measurement, hence no sensor is needed.  Measuring as soon as you wake up, while relaxed, and before breakfast of exercise, ideally while sitting, is the optimal way to collect meaningful data, used in research and applied settings.

If you prefer to use a device that measures automatically during the night, make sure the data is collected during the entire night, and not just for a few minutes as some devices do, otherwise depending on the sleep stage, the data will vary wildly, without a clear association with your overall stress level.

Technology for HRV measurement 

Technology for HRV measurement at rest is getting better every day. At HRV4Training we have developed the first camera-based approach to collect HRV data accurately, which has been validated (2), and independently validated (3). For morning measurements, an alternative would be to use a Polar or Garmin chest strap paired to the same or a similar app. Additionally, other devices have been recently validated for night-long recordings, for example, the Oura ring, and Polar watches. In my experience, Garmin watches also work reasonably well for night measurements. This is not the case for the Apple Watch however, as it provides sporadic measurements highly impacted by transitory sleep stages, and therefore becomes ineffective in capturing overall stress level. 

Interpreting the data

Depending on your preference (cost, interest in wearables, etc.), you might go for a morning or a night measurement. Both can be effective (5), but there are some important differences: while night data might better reflect the previous day or evening’s stressors, morning data can be more actionable, and more representative of daily readiness (4), as the measurement comes later and after the restorative effect of sleep. Long-term trends will be similar, but make sure to evaluate these differences before choosing a device or app. My recommendation for endurance athletes would be to measure first thing in the morning while sitting, unless unable to do so for one reason or the other. In that case, a device that captures the full night of data is certainly a valid alternative, at least for longer-term trends. 

Assuming that we use an accurate sensor, and we either measure first thing in the morning or our sensor is able to provide an average of many hours during the night, we miss only one final step: interpreting the data. Unfortunately, most tools out there still provide naive, “higher is better” interpretations. However, HRV, similarly to other physiological signals, should not be interpreted just in one direction, but in the context of what is your normal range. 

Differently from other parameters, for example, blood pressure, HRV does not have population ranges, hence once we take our first measurement, we really do not learn much as we have no frame of reference to compare to. However, as we keep measuring, we can start learning what is our normal range and our own frame of reference, which will allow us to analyze relative changes over time, in response to various stressors. Below is an example where you can see the normal range (shaded area) and response to a stressor (suppression following a day of travel), in HRV4Training.

Once we have established our normal range, an optimal area in which we expect our HRV to be unless we face major stressors, it is easy to understand that a stable HRV highlights an ideal response. This is true even when training hard. A stable HRV does not represent a lack of stress but highlights a great ability of the system to respond and renormalize quickly after stress. On the other hand, an unstable HRV or low HRV the day after training highlights a mismatch between the stimulus and the athlete’s fitness (possibly time to rethink the training plan) or the presence of non-training-related stressors (psychological stressors, sickness, or else). Let’s see what we can do when we find ourselves in such a situation of suboptimal HRV, with a suppression or unstable profile, in response to stress. 

Making adjustments

If HRV helps us to quantify individual responses to stress, we should be able to use this data to manage stress a bit better. The idea behind HRV-guided training is therefore that by providing the most appropriate training stimuli in a timely manner, when our body is ready to take it, positive adaptations will occur and we will be able to improve performance. Normally a timely manner means that we should probably avoid adding high-intensity training stress when our daily HRV or weekly HRV is suppressed, with respect to our historical data. For example, if our HRV is below our normal range, it is a sign that we have not responded well to previous stressors, and we might not be in the right state to assimilate additional stress..

In their research, Alejandro Javaloyes and co-authors showed how HRV-guided training could lead to better performance, and reported: “hypothesis for this greater adaptation to training for the HRV guided group is in line with the idea of performing high intensity training when the athlete is in optimal conditions to perform it. Therefore, these differences … may be due to a better timing in the programming of high-intensity training” (6).

Needless to say, our capacity to handle stress is limited, and while periodization is an important starting point, we need to be able to add flexibility and provide the right stimulus at the right time, which is something HRV might allow us to do.

Conclusions and takeaways 

As the body tries to maintain a state of balance so that it can function optimally, heart rhythm is influenced by a series of processes that reflect the level of stress on the body. Thus, we can use HRV as a generic proxy of stress.

To make use of HRV data, we need to collect accurate data, at a meaningful time, and interpret the data with respect to our individual normal range. Make sure the tools you use are validated and analyze the data with respect to your own normal range, aiming for stability. Strong stressors, associated with our health and lifestyle (e.g. training, sickness, alcohol intake, travel, etc.), can have a dramatic impact on resting physiology. Positive responses will be associated with a stable HRV profile, or slow increase over time, while negative responses will result in less stability and more frequent suppressions in HRV.

Capturing stress responses before they develop into negative chronic states can be key in making adjustments leading to improved health and performance. For these reasons, HRV can be a useful tool for day-to-day load and stress management.

Marco holds a PhD cum laude in applied machine learning, a M.Sc. cum laude in computer science engineering, and a M.Sc. cum laude in human movement sciences and high-performance coaching. He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.

About the author: Marco is the founder of HRV4Training, a data science advisor at Oura, an Editor at IEEE Pervasive Computing (Wearables), and a guest lecturer at VU Amsterdam. He loves running.

Twitter: @altini_marco

References

1. Altini M, Plews D. What is behind changes in resting heart rate and heart rate variability? A large-scale analysis of longitudinal measurements acquired in free-living. Sensors. 2021 Jan;21(23):7932.
2. Plews DJ, Scott B, Altini M, Wood M, Kilding AE, Laursen PB. Comparison of heart-rate-variability recording with smartphone photoplethysmography, Polar H7 chest strap, and electrocardiography. International journal of sports physiology and performance. 2017 Nov 1;12(10):1324-8.
3. Stone JD, Ulman HK, Tran K, Thompson AG, Halter MD, Ramadan JH, Stephenson M, Finomore Jr VS, Galster SM, Rezai AR, Hagen JA. Assessing the accuracy of popular commercial technologies that measure resting heart rate and heart rate variability. Frontiers in Sports and Active Living. 2021:37.
4. Nuuttila, Olli-Pekka, Santtu Seipäjärvi, Heikki Kyröläinen, and Ari Nummela. “Reliability and Sensitivity of Nocturnal Heart Rate and Heart-Rate Variability in Monitoring Individual Responses to Training Load.” International Journal of Sports Physiology and Performance 17, no. 8 (2022): 1296-1303.
5. Mishica C, Kyröläinen H, Hynynen E, Nummela A, Holmberg HC, Linnamo V. Evaluation of nocturnal vs. morning measures of heart rate indices in young athletes. Plos one. 2022 Jan 5;17(1):e0262333.
6. Javaloyes A, Sarabia JM, Lamberts RP, Moya-Ramon M. Training prescription guided by heart-rate variability in cycling. International journal of sports physiology and performance. 2019 Jan 1;14(1):23-32

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I’m weighing them and putting them into Jiffy bags to post out to some of my coaching clients. 

The end product of today’s engineering project is a lesson in specificity! But we’ll come back to that project in a bit.

Specificity 

Say it out loud, ‘specificity’.

Now say it again, over and over. It’s like red lorry/yellow lorry from when you were a kid. A tongue twister!

I once spent 10 minutes (possibly an exaggeration) recording and re-recording an Instagram story dealing with ‘specificity’. It was on a narrow rocky single track barely wide enough to get one trail shoe on let alone run on with two feet!

But it wasn’t the terrain that was causing the edit/re-edit of the video. It was the fact that I couldn’t for the life of me get the word to come out properly on camera. Spits of ‘spefertifiny’ or ‘specifitony’ rang out in the valley. 

To be fair, by this point I was deep into my hill repeat workout that I like to do on Thorpe Cloud and the surrounding hills of the Dovedale valley. So it was no surprise that exhaustion and brain fog had something to do with me fumbling my words into my phone. 

To the hikers on the river path below I most likely, (definitely) looked and sounded like a lunatic. I can only imagine what they thought I was up to! 

So what was I up to? 

Well, I was trying to show that you don’t need to live in the French alps to train for races like the UTMB (Although it does help). You can find terrain locally that mimics the specifics of even the wildest ultramarathons around the world. Even if it’s only a short and steep section of single track that matches the averaged elevation gain and loss of the course you’re targeting. You can get the benefit from it in your training by focusing on the specifics of a race.

Going the extra mile

As an engineer by day and ultra running coach by night, something I pride myself in is going the extra mile in preparing my clients for their upcoming races. Ultras can be a complex problem, but like all problems engineering or otherwise, problems can be solved. Especially with enough time and focused preparation. 

Part of that preparation is specificity. 

You can do all the miles and workouts in the world, but if you don’t plan and execute runs and workouts on terrain, or in conditions that you will encounter in your ultramarathon, you may find yourself coming up short come race day. 

Specificity for ultra trail races can come in various guises, but I’ve found over the years that a simple approach targeting just a couple of areas really works. 

Firstly, the golden rule for a long range plan leading up to a race is to “train the least specific thing furthest out from the race”.

Meaning; if for example you’re training for a long mountainous ultra on technical terrain, doing track interval workouts in the month leading up to that race will not give you any benefit come race day! True, you might have the best VO2max values of anyone on the starting line, but that won’t help you when your quads are screaming at you while descending the backside of a rocky mountain trail at break-neck speed! 

What will help in that race is your body’s ability to utilise muscle memory. For it to remember a task and repeat it like it’s something it’s done every day. Specificity in that case would be to have done the speed work block months before the race. Then focus on terrain specific workouts and back to back long runs in full race kit on the race course if possible. Or if not available, find trails that closely resemble the race and the conditions you will encounter on race day. 

In a simplistic way, all training boils down to two variables; overload and adaption. With the overload happening in the workout and the adaption happening in recovery. No need to make it any more complicated than that! Structured training pushes your multiple physiological, musculoskeletal and substrate utilisation systems so that they can adapt and remember. Then the next time you do it, it’s easier. Simple. The training effect, in layman’s terms.

The same can be said broadly speaking with specificity. If you put yourself in a specific race environment during training, whether that be running rocky trails in the night with a head torch, power hiking up steep inclines in foul weather in full race kit or burying yourself in the final miles of a progressive long run to simulate racing on tired legs. What you do in specific training counts 100%.

If you can stay calm and focused in a race no matter what changes or goes wrong and let’s face it, something usually goes wrong! Preparing for all eventualities gives you an advantage over the next guy or gal.

Fake plastic trackers 

So, that brings me back to my little engineering project. 

The task I’ve set myself on this cold winters day, is to replicate the trackers used by Open Tracking for this years summer and winter Spine  races. Size for size and weight for weight. All out of 25mm industrial plastic sheet. 

Lunacy? Well it might seem that way but this is a lesson in specificity! 

I’ve used these trackers, many of us have in various trail and ultra races around the world. I know from personal experience that having a lump of plastic haphazardly strapped to you with electrical tape doesn’t always sit comfortably. In fact, having a lump of plastic attached to your race pack for 268 miles of the Pennine Way can be very, very uncomfortable! Especially when it’s attached to a strap that moves about and digs into your shoulder or back for hours on end. 

In January I had the privilege to see this happen for myself in real time at the 2022 Montane Winter Spine Race. 

I was part of the team at Edale attaching the race trackers for the Sprint, Challenger and full Spine races. Even with spot on training from the guys at Open Tracking, the task of attaching the tracker to the multitudes of varying shapes and sizes of packs in a ‘comfortable’ position was no easy task.

Don’t get me wrong, I know the Spine is ‘Britain’s most brutal race’ but the idea of preparing for an epic race and the specificity that comes with such an adventure also applies to our kit as well as our training, right?

We spend hours in our full race kit getting used to every outcome and condition that’s possible. But I’ve also seen the state runners have been in when they’ve reached even the first couple of checkpoints of the Spine. Their tracker has twisted and moved from it’s original position and is now digging into them, giving them absolute grief! 

One such case was of a high profile racer (who will remain anonymous) The tape on her tracker had screwed up into a thin rope-like torture device and the tracker had moved from its original position and was now digging into her shoulder causing her to wince in pain! 

This wasn’t a one off by any means. During my 5 days as a race volunteer I saw numerous competitors come through the checkpoint with complaints of ‘tracker fatigue’. Hours of shifting their packs about and tightening of straps here and there to get some rest bite.

An expected outcome for such an epic ultra? Maybe, but could it have been prepared for through specific training?

Could a 75x39x25mm lump of industrial plastic fashioned into a dummy tracker strapped to their packs during training runs, help prepare a runner for hours of type 2 fun on the Pennine Way? 

Well there’s no harm in trying is there? Ultra-runners, especially the fast ones are all about marginal gains. Whether it’s from training or from the comforts brought by small, packable lightweight kit. If you don’t believe me, check out the official Spine Facebook group. It’s full of advice on lightweight gear and the cheapest price on the net. If there’s an advantage to be had they either know about it or they want to know about it! 

Actually, while we’re on the subject of the Spine Facebook group, in preparation for this article I innocently asked for some experiences or stories of tracker fatigue/rub during the race and the responses astounded me! 

From comments like ‘what a great question, I hadn’t thought of that!’ to comments bordering on offensive that someone would ever even think to complain about a measly tracker rubbing enough to notice, let alone cause someone to DNF. 

Now I know Spiners are a tough breed. But what’s clear from my mini questionnaire, is that tracker rub isn’t an issue for you in a race, if tracker rub isn’t an issue for you in a race! 

Great news if that’s you, but maybe for those that do have issues what would be the harm in incorporating some tracker specific training? 

Off the fence

Still on the fence about specificity? 

Recently I heard Jim Walmsley interviewed on a podcast about his lack of success at UTMB. The presenter asked him why he hasn’t managed to win or take a podium place at arguably the biggest trail ultramarathon in the world? 

Jim had come to a conclusion. He went on to relate that he had struggled with the specific terrain in Europe and how the cold and long hours of darkness had got to him. He realised that living in Flagstaff Arizona was the ideal place to prepare for hot fairly runnable trails races like Western States. It wasn’t ideal however for races with cold, wet and rocky terrain in the long dark hours of the night. 

He even admitted that he hadn’t even run with a head-torch at night or had the need to don extra layers in preparation for cold and wet nights of running. 

What was the solution? 

Specificity! 

Over the summer Jim and his other half Jess have upped sticks and moved to France. Jim knows that to get good at UTMB, he needs to get good actually at UTMB very much in the physical sense. He needs to train on the course, with the weather, terrain and even do it with his competitors who already live in the Chamonix valley.

Will this approach work? Will specificity bring home the UTMB win that Jim craves so badly? 

More importantly (to me) will access to this low tech bit of kit help my coaching clients that are competing in the Spine race this year? 

Well the jury’s still out on that one. I’ll have wait until after the race to find out the results of my engineering/coaching hybrid project! 

But for now, back to the Jiffy bags! 

About the author:

“I absolutely LOVE running! In all its forms. Whether it’s pushing hard for a 5K time, pushing to the limit on a marathon or 50k, or just meandering with intent across the Peak Districts trails and moors, I will always have a smile on my face. 

Aside from coaching runners like you, I am also a writer for running mags, host of the Understanding Ultra Podcast, and founder of the Free Social Trail Run in the Peak District.

The post A Lesson in Specificity appeared first on Run Ultra.

We all know it’s never wise to run too soon after having flu, bronchitis, a chest infection etc. but many of us squeeze that timeframe tighter than we should and rush to get back. The past 20 months or so have added another contagion to be cautious about…  Covid-19 has not only limited the freedom of movement for active people the world over, it has also forced us to take recovery after being ill more seriously.

The medical world has shown that even though there is still more to learn about the long-term effects of Covid-19 on the body, it is clear that various organs, particularly the heart and lungs, remain under strain for some time after suffering the disease. Doctors recommend the return to normal activity levels should be cautious and gradual. 

I interviewed Dr Jason Suter, sports and exercise medicine specialist at Cape Sports Medicine in Cape Town, about the risks involved in resuming training too soon after having Covid. He put his thoughts in a nutshell:

“Physical fitness is one of the most important factors in lowering your risk for severe Covid. However, even fit athletes contract Covid and although rare, can suffer from complications associated with Covid infection. Myocarditis, for example, is inflammation of the heart and in an athlete the condition can be fatal. 

“By following a graded, guided protocol such as the one below, after a screening by your local sports physician you can safely return to your sport. Importantly, remember to look out for any mismatch between your heart rate and rate of perceived exertion (RPE) as it is often the first sign that you have not yet fully recovered.”

Click here for a simple five-level graded protocol (an easily printable PDF) to check where you are after suffering Covid, and to guide you safely back to training.

The post Returning to running (safely!) after Covid appeared first on Run Ultra.

Altitude

The hills in Europe are big. I love the recalibration that you need to make to your familiar horizons when arriving in an Alpine Valley. You look up, then you need to crane your head another few degrees to take it all in. Most races go high; certainly high enough to have a physiological impact. Much as I would love to spend a few weeks acclimatising in a picturesque mountain village, that’s not really compatible with the rest of my life.

However, the science on altitude and sport is quite clear: if you can’t acclimatise properly, don’t do it at all. Spending time at altitude impacts on sleep, quality of training and recovery in the short term. Better then to just rock up and get on with it (see a helpful IRunFar article listed below). In a long race you will never be maxing out anyway. If you are breathing too hard then dial it back and give your tired legs a break. Chances are you will be plummeting down into an oxygen-rich valley soon enough.

‘Vert’

How do you train for a race with 11,000m+ ascent in the UK? Well most importantly, it’s not the ups that are gonna get you, it’s the downs. And what we lack in vertical difference we make up for in steepness. Getting out on some local fell races and hammering a few steep downhills is a perfect way to condition your legs for the demands of an Alpine race. Train for the downs and the ups will look after themselves. Personally, I have found that downhill conditioning lasts for around 3 weeks, so I like to run some hard downhill sessions early within that window to allow plenty of time to recover before race day.

Poles

Or ‘wizard sticks’ as Tom Owens, British Alpine running legend, likes to call them. In an IRunFar interview following his recent (fourth time!) UTMB win, Francois D’haene waxed lyrical about the advantage he gained from his use of poles. D’haene grew up with poles in his hands, getting used to these extra appendages in winter on skis and in summer on the trails. I, on the other hand, first used poles while training for the  Laverado Ultra Trail three years ago.

It was only when I started the race that I noticed I had been doing it all wrong and I spent the rest of the way trying in vain to copy the beautiful fluid four-legged technique of those around me. Basically, my use of poles is a liability for myself and for those around me. Having run the UK rounds (without poles, obvs.) I decided to commit to bipedalism and make the most of having my hands free for other things like eating, drinking and general faffing. I didn’t miss them and I enjoyed having one less thing to think about when the trail got technical and scrambly.

Terrain

100 miles is a long way. But it’s the underfoot conditions that make UTMR such a hard course. I spent a couple of weeks in Scotland in the run-up to the race, first orienteering at the Scottish 6 Days then exploring in the Cuillins on Skye. That was two weeks of tussocks, rocks, rocks under tussocks, scree, boulder-fields and more tussocks. I didn’t run very fast or very far and I was a little concerned about going into a 100-miler with a longest training run of just over 20 miles. But the benefit of all that stumbling, tripping and floundering around was enormous for my ankle strength and proprioception. It can be hard to get over a fixation on more miles, but getting off the beaten track and immersing yourself in the rough stuff can make all the difference. It’s more fun too!

Travel

Finally, the elephant in the room. If there is one positive to have come out of the Covid pandemic it is that we have learned to live our lives closer to home. International travel has once again become a luxury rather than an essential. Leaving behind my family bubble to fly overseas was uncomfortable and weird. Getting to the start line of a race in the Alps felt like a major achievement given the obstacles of flight cancellations, entry requirements and Covid tests. I felt fortunate just to be there and did my best to remind myself of that as the going got tough. It’s a privilege not to be taken for granted to run in such spectacular surroundings; essentially I’m just a massive tourist who wants to see what’s around the next bend in the trail.

Travel is an unavoidable feature of most sports and perhaps ours in particular, where experiencing remote new places is a fundamental part of the appeal. But with so many adventures to be had on our doorsteps, travel doesn’t have to be so frequent or so detrimental. The Kilian Jornet Foundation Outdoor Friendly Pledge is a good starting point for a conversation about sustainable trail running and athletes like Damian Hall have helped to raise awareness of the issues in the UK. And I know it’s not a solution, but planting a few trees to help offset your travel emissions is a step in the right direction (check out for example RunUltra’s partner, set by up by Jim Mann, TreesNotTees). Meanwhile the FKT boom is drawing runners to more local, creative and esoteric challenges. Further afield, exploring smaller events can help to spread the impact of the sport and support the local communities that host them. It’s not all about the UTMB, folks!

Thanks to the organisers and volunteers for putting on such a fantastic race in spite of all the challenges. We got a really warm welcome and were well looked after at the aid stations in the villages around the course. After a long time away from the big mountains it was great to have the opportunity to binge on the majestic glaciated summits of the Matter Valley for a few days. Racing in the Alps is pretty special, but as I catch the Transpennine Express back to Sheffield and gaze up at the Kinder plateau, it’s good to be back in the Dark Peak.

Ultra Tour Monte Rosa 170km
28hrs 19mins 31

Finish interview (credit Mayayo Oxigeno)
IRunFar interview with Francois D’Haene can be watched here.

You can read more about Oli’s race here.

Irunfar article on altitude training here

Kilian Jornet Foundation Outdoor Friendly Pledge

Header photo credit: @jan.nyka.photography

The post Why you don’t have to live in the Alps to race in the Alps appeared first on Run Ultra.

By Kate Allen

We have all had to adapt our training over the last few months, and it has been disappointing to see race after race cancelled. But there is no doubt it has also been an opportunity to focus on strength, conditioning, resting and cross training that we rarely do when we are busy running.

Let’s face it, most of us fail to do the complementary work that is so vital to keep us strong and injury free but the last few months has allowed us to stop and refocus on that because our running has been curtailed.
However, gyms in the UK have been closed throughout the lockdown and are only set to reopen again in the next few weeks. How they will manage with Social Distancing and the increased hygiene necessary to allow gym-goers safe use of their equipment remains to be seen.

Helen Wyatt, a busy mother, ultra runner and business owner has always seen the benefit of strength training and regularly went to the gym. On the last day the gyms were open, Helen was training as usual and considering what she could use at home to keep the momentum of her strength training up. A box like the one she used regularly at the gym would be perfect.

“I looked on my phone, thinking how much are they, I’ll order one. But they were horrifically expensive and also they were all made in China so I couldn’t get one anyway because China had already closed down. So I asked James (Helen’s husband and a furniture maker) to make me one.”

A friend said it was a great idea, so another one was made for her. Helen realised that home gym equipment had become incredibly difficult to buy. No one could get plyo boxes, no one could get kettle bells, dumb bells, treadmills or rowers. If she could move quickly, Helen could actually provide a piece of gym equipment that would be really useful to people during the crisis.  If she could make it affordable that would be even better and she could perhaps contribute to making people’s lives easier during lockdown. And that was the start of Fitt-BOX.

“Helen Davies, GB marathon runner and second place in the IAU 50km World Championships last year, got in touch with me and said I’ve seen your boxes and they would make such a massive difference to me, can I buy one?”.

Helen Davies using the Fitt-BOX

“Helen exemplifies the whole point of the box to me and everything Helen said she used the box for was exactly what I wanted to provide people with the Fitt-BOX.”

Like me, you may be wondering what the fuss is about. My only knowledge of boxes in gyms was for people to jump onto them and I was puzzled about what range of exercises could be done on one that could possibly make such a difference to runners.

This is where Lloyd Chapman comes in. Lloyd used to be Helen Davies’ strength and conditioning coach and is a firm believer in the use of boxes as training aides.

Lloyd explained;

“There are many different strength exercises that can be done with a box. A bench can be used, but a box is more versatile as it can be turned over to reach different heights. Box jumping is a good exercise as it fires the fast twitch muscles and activates the glutes and hamstrings.”

“For an endurance runner, however, jumps like that offer limited benefit and there are many other activities that can be more relevant for them.”

“With a proper strength and conditioning plan, you are training your body to be more resilient. That is the basis of all strength training; resilience. It will fix any imbalances or previous injuries. Runners always get injuries; regardless of who you are if you are working to the limit, injuries happen.”

Photo courtesy of Lloyd Chapman

“I wrote a blog for Fitt-BOX; using a Fitt-BOX, a kettle bell and a resistance band, if you have those three items at home you can get a good, effective programme working.”

“The best thing about using a box is that you can do single leg work a lot more easily with a box than you can without one. So for example if you wanted to do a split squat, with your rear foot elevated, there are a lot of household items you could use such as a chair or a bench.”

“But then you are dragging furniture around and it’s not as versatile as a box, because of its different heights. So you may be able to use a chair for a split squat, but you may want something higher for a step up.”

Despite building his own box at the start of lockdown, when Lloyd met Helen Wyatt through Helen Davies, he ordered a Loz Box and uses it every day for himself and his clients.

To get an idea of the breadth of exercises you can do with just three pieces of equipment, watch Lloyd go through a selection of them here:

Click on image to be taken to YouTube

I was lucky to get a tour of the Fitt-BOX HQ and they certainly are a well made piece of furniture, made out of attractive birch plywood. It would fit in your living room without standing out as a piece of gym equipment and throw a cloth over it and you have an instant coffee table.

It’s been a fascinating learning curve for me and talking to both Lloyd and Helen has underlined the ease and benefits of strength training at home.

The post Strength and Conditioning with Fitt-BOX appeared first on Run Ultra.

By Karina Teahan

What is osteoporosis?

Bone is a dynamic, living tissue in which two things are constantly happening: bone formation and bone reabsorption. Osteoporosis occurs when there is an imbalance between the two. It affects the skeleton and means that weaker bones predispose you to an increased risk of fracture.

It is often referred to as the silent disease as you feel no pain unless you sustain a fracture. The World Health Organisation (WHO) operational definition of the disease is based on a DEXA scan* scoring of your Bone Mineral Density (BMD) in comparison to the average for a young adult Caucasian woman.  You can check that out here.

You suffer from osteoporosis most commonly in the back and hips.

Incidence of Osteoporosis:

The chances of suffering from osteoporosis are relatively high – more so for women! In Ireland and the UK, one in five men and one in three women over 50 years old will experience a fragility fracture due to osteoporosis. In Australia two-thirds of over 50 years old have a low bone mass (30% of whom are male & 70% female).

Risk Factors for Osteoporosis:

The causes of Osteoporosis depend on a number of factors and for some it is inevitable as 60-80% of our peak bone mass is predetermined by our genetics.

There are also other things that can make you more predisposed. These include:

• Rheumatoid arthritis.
• Certain medications: corticosteroid use (> 3 months), PPIs (proton pump inhibitors-used as a long acting reduction of stomach acid production), certain sedatives, methotrexate, antacids, lithium, antipsychotics.
• Malabsorption (Coeliac disease).
• Endocrine disorders.
• COPD (respiratory disease).
• Hyperparathyroidism.
• Multiple Sclerosis.
• Anorexia.
• Liver or kidney disease.

Whereas you may not be able to prevent or change the above there are other factors that you CAN change. These include:

• Alcohol: Consuming greater than, or equal to, 4 units/day will affect your bones and is considered high risk.
• Physical inactivity: reduced muscle strength, impaired balance or gait, increased risk of falls.
• Smoking: destructive to bone and the risk increases with age.
• Low BMI/excessive weight loss.
• Poor nutrition.

Osteoporosis in Athletes

Although sport and exercise provide overwhelmingly positive benefits, there are certain situations in which our bone health does suffer in the pursuit of the best physique or performance. Osteoporosis in athletes is associated with the age when training started, duration, intensity and volume of training, the type of sport as well as any of the risk factors listed above.

The highest Bone Mineral Content (BMC) and Bone Mineral Density (BMD) (both of which are good things for preventing osteoporosis) are found in strength and power trained athletes. There is a higher incidence of low BMD in non-weight bearing sports or sports with weight categories such as light weight rowing, swimming, diving, road cycling and long distance running.

In a bone health study on elite Norwegian endurance cyclists and middle to long distance runners it was found that the road cyclists had lower BMD than the distance runners in spite of performing lower limb heavy resistance training (3).  Road cyclists are found to have lower BMD than mountain bikers.

Low body mass and low energy availability is commonly seen in endurance athletes. This is called Relative Energy Deficiency in Sport (RED-S) and it is a condition that can affect athletes of any age and sex. RED-S occurs when an imbalance in energy intake and energy output has detrimental effects on bone health, hormones (menstrual function in women and lower testosterone in men), metabolic rate, immune function, cardiovascular health and psychological health.

So, keep that nutrition HIGH and RELEVANT. The level of cortisol in our bodies is also increased by intense exercise and in over-trained athletes. Long term elevated levels of Cortisol affect calcium and bone metabolism resulting in Osteoporosis (4).

What Exercises are best to Prevent Osteoporosis or Maintain Optimal Bone Health?

Exercises that are considered to be bone building are those that are dynamic and load bearing. The evidence (1, 2) suggests that loading must be:

• Dynamic not static.
• Heavy
• Rapid

Relatively few reps with heavy weights are required. Short bursts with intermittent rest is often better than the same load all at once as bones become desensitised to customary patterns such as running, so we must consider more novel movements and directions.

Athletes involved in high or unusual impact weight bearing sports with rapid rates of loading such as gymnastics, volleyball, basketball, football, power lifting, tennis and squash have superior bone mass to the previously mentioned road cyclists, swimmers & distance runners.

The aim of exercise management is to optimise bone health and this is achieved through:

• Exercise training involving hopping/jumping; and/or
• Progressive Resistance Training (PRT). The best result is when the resistance (weight) is progressively increased over time, the magnitude of the load is high (80-85% 1 Rep Max: 1 repetition), training is performed at least twice per week and large muscles across the spine & hip are targeted.

Older athletes or those with severe arthritis or other associated conditions may not be able to do these kind of programmes and Tai Chi or the OTAGO home exercise program may play a positive role instead. However due to the nature of the RunUltra community – that is fit, long distance, endurance athletes, I am going to cite the exercise goals and prescription guidelines from Exercise & Sports Science Australia (#1) for:

1. Low risk individuals/normal BMD T-score above -1.0
2. Moderate risk individuals/T-score between -1.0 and -2.5

The goal is to preserve or improve bone mass and strength, but also to  improve muscle strength, power and balance. It may take some time to progress to the high intensity PRT if you haven’t done it in the past.

Downoad a pdf file of additional exercies

Another really interesting study called the LIFTMOR trial (2) studied postmenopausal women who are a very high risk group. What it showed was how incredibly effective this kind of  strength and weight training can be for all over health.

The training comprised of 8 months of twice-weekly 30-minute supervised high intensity PRT versus a low intensity home based exercise program of the same duration and dose. The PRT group improved in all domains of: height, femoral neck & lumbar spine BMD, lean muscle mass, back extensor strength and physical function. They had reduced curvature of the spine and improved overall stature.

The exercises described were:

1. Deadlift 5 reps x 5 sets @ 80-85% 1RM
2. Squats 5 reps x 5 sets @ 80-85% 1RM
3. Over-head press 5 reps x 5 sets @ 80-85% 1RM
4. Jumping chin ups with drop landing: 5 reps x 5 sets: this can be progresses by pulling yourself higher and gradually landing with stiffer legs to increase the loading.

The warm up consisted of 2 sets of 5 rep deadlifts at 50-70% 1RM. For many this may not be realistic and does need it be supervised to perform the exercises correctly but the evidence suggests it works. Many of us will be quite confident at exercises 1 and 2 but 3 and 4 may offer a novel challenge.

The message is clear: avoid the risk factors that you can and start combining your training with body weight exercises or get down the gym and do some lifting.

Enjoy!

*DEXA Scan: Dual Energy X-ray Absorptiometry scan provides a direct measurement of bone density. The dose of radiation used is extremely low. The scan is fast, accurate & painless and takes just 10-15 minutes.

** I have not discussed medications or diet with regards to Osteoporosis in this article as this would be under the expertise of a doctor or clinical dietician.

References

1. Beck RB, Daly RM, Fiatarone Singh MA, Taaffe DR. Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of Osteoporosis. Journal of Science and Medicine in Sport 20(2017) 438-445
2. Watson SL, Weeks BK, Weis LJ, Horan SA, Beck BR. Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low to very low bone mass: novel early findings from LIFTMOR trial. Osteoporosis Int (2015) 26: 2889-2894
3. Anderson OK, Clarsen B, Garthe I, MØrland M, Stensrud T. Bone health in elite Norwegian endurance cyclists and runners: a cross-sectional study. BMJ Open Sport Exerc Med 2018;4e000449
4. www.irishosteoporosis.ie/athletesandosteoporosis

The post Osteoporosis – Exercises for Prevention and Maintenance appeared first on Run Ultra.

By James Eacott

Plyometrics are high-velocity exercises where explosive movements are performed repeatedly – think skipping, jumping, clap press-ups, burpees, hopping and box jumps. Plyometric exercises benefit trail runners in many ways, such as:

• Improve power
• Increase stride length
• Develop multi-directional strength
• Reduce injury occurrence
• Strengthen tendons and ligaments
• Improve running form
• Reduce ground contact time

Due to the vast range of plyometrics available, you can choose the ones best suited to honing your strengths and developing your weaknesses and you don’t even need to be a member of the gym! We’ve focused on the five core movements beneficial to trail running.

Note: this isn’t a ‘how-to’ guide – there’s plenty of videos on YouTube showing how to perform each exercise correctly – but rather a list of why these are the best plyometric exercises for trail running.

Top 5 top plyometric exercises

Box jumps.

Box jumps are a classic plyometric exercise for runners which develops your hamstrings, glutes and quads.

Many studies have shown how various plyometric exercises benefit running economy, none more so than box jumps. Being able to cover the ground with less effort will ultimately mean you run faster and this is why box jumps are crucial.

Jumping lunge.

We all attest to the power of the lunge for building leg strength. After all, they recruit your entire lower body. The jumping lunge is a super-charged version of the lunge – not only do you get the explosive, power-developing movement of a box jump, but also the specificity of working one leg at a time.

Lowering your body into a lunge before jumping up, switching legs mid-air and landing in the opposite position works your glutes, quads and hamstrings mainly. But to do them properly, you’ll be calling on a whole host of tendons, ligaments, stabilising muscles to keep balance.

Skipping.

This classic school-yard exercises hits your calves and aerobic system as a whole. More specifically, it strengthens the tendons and ligaments around your ankles, knees and feet. Developing these are key to optimal stability on the trails as well as reducing injury occurrence.

Skipping builds strength and elasticity in your plantar fascia and Achilles tendon which means that with every stride you’ll store more energy ready to release on your next stride, rather than it being sapped by your muscles.

Lateral jump.

Compared to running on asphalt where the motion is very linear on a forward / backward plane, trail running requires more multi-directional movement.

Jumping from side to side – like a skier might – hones skills which will boost trail running performance such as stability, balance and proprioception.

They also develop muscles specifically used for stability over technical terrain. When you’re dodging trees, negotiating a tricky descent or skipping over roots, the smaller yet important muscles on the outside of your glutes and legs work overtime.

Lateral jumps help strengthen these muscles, such as the gluteus medius, peroneus longus and tibialis anterior.

Forward jump.

The classic forward jump – or standing long jump as you may know it – requires raw, all-out power to jump as far forward as possible, landing together on both feet.

A great one to combine with the vertical box jump, forward jumps increase your stride length and leg power as well as your core for stability and balance.

Summary

The gains from plyometric training are low-hanging fruit that all runners should take advantage of. They’re fun, easy to complete anywhere and are not mentally or really physically taxing.

Be aware that, after your first few sessions, the DOMS will be quite pronounced as you challenge your muscles to perform new actions. But the gains will be well worth it.

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There is no doubt that interest in nutrition has risen significantly in recent years, particularly with the advent of Instagram. It seems that never before has what we eat been of such importance. There are many different opinions that cause a huge amount of controversy in the world of nutrition.

With more and more individuals claiming to be “experts” in nutrition and offering advice, is there really any benefit to a bespoke nutrition plan?

Within the sports world, nutrition is integral to sport performance. While most of us will appreciate its role in fuelling training and recovery, what you may not be aware of is the extended role it plays with regards to body composition, bone health, consistency in training, mood and motivation including the prevention of illness and injury.

In fact, one of my main roles as a sports dietitian working with athletes of all levels and across a variety of sports is educating them on what makes the most nutrient dense choices dependent on their training load, intensity, general lifestyle, genetics and gender.

Training is a stimulus – every time we run, regardless of whether this is hills, race pace or a long trail run, we are further developing the neuromuscular pathway between our brain and muscle; recruiting more muscle fibres and nerves to become stronger, faster, leaner or build endurance. This process takes a lot of energy which is why when, and how, you fuel and recover around training sessions is critical to achieve performance outcomes.

Insufficient carbohydrate availability around high intensity training sessions can result in a low or no production of growth hormone which is essential for speed progression and production of lean muscle mass. Similarly, chronic energy deficiency will potentially impact every biological process within the body.

When there is a relative energy deficiency, the body has evolved to prioritise movement over physiological function; thus metabolic rate can be reduced as much as up to a third and the body will actually preserve energy, halting or slowing biological systems such as hormonal, cardiovascular, digestive and mental health.

When I work with a new athlete/runner, I take time to get to know them, not just their mileage and races. It’s important to get a feel for their life in general including the type of job they have and what implications this may have for meal times and training. Can they cook, what is their budget and general understanding of nutrition. What are their body composition goals and are they realistic?

From this you start to build a plan. If they have a coach, you work with them and the training schedule that has been developed. So, not only do you provide nutritional strategies to enhance training and allow for consistency, you also take into consideration the practicality.

If a runner has to do a high percentage of their running early in the morning, they may think it’s best to do this fasted but helping them to understand their end goals and the processes required to get there, you can provide them with suitable suggestions.

In this particular situation, I would recommend something light and easily digestible prior to their morning commute, maybe a banana, yoghurt or handful of dried fruit, followed by a portable breakfast once in the office. Good examples include Bircher style muesli, peanut butter and banana wrap or porridge pot topped with nuts and dried fruit.

Another key area of working with a nutritional professional is honing in on race day strategy – it’s such an important aspect of performance.  You should practise your race day nutrition plan at race pace, so that you can go into the race confident that this will work for you.

I work with many runners who train hard but don’t practise fuelling, only for this to be their limiting factor on race day. A good nutrition practitioner and plan will work on the principle of trialling different options, take on feedback from the runner and then devise a plan that they know works from all aspects i.e. it hits race day requirements nutritionally, it can be tolerated and tastes good.

Similarly, something I focus on with my clients is ensuring that we have a contingency plan. Even with the best build up and preparation, we don’t have control over everything so it’s good to have worked through the worst case scenarios and what your solution will be. Again, this just helps the runner go into a race day situation with confidence.

Working with someone who can help you understand your nutritional requirements around training and lifestyle is extremely important in order to get the best out of your performance. The difficulty is making sure that your nutrition information and planning is coming from a credible source.

Not only is this critical to get appropriate advice for you as an individual, but it’s also important to work with someone who can help you monitor your progress and behaviour. One thing a nutrition plan should never do is make you more obsessive.

While there are always times when you may need to be more vigilant with your diet, the most successful athletes I’ve worked with are the ones that also understand downtime and balance.

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