• Sally Blake

Updated: Aug 8, 2020

Load management is a super important component of your running program and training errors are the single biggest cause of running related injuries that we see at Evolved Physio.

Load management is important for all runners, but even more so if you are still relatively new to running.

The tissue in our body - the bone, muscle, ligament and tendon all have a “capacity” or load tolerance, that they can work at safely. If we suddenly or repetitively exceed that capacity limit it can result in overload and subsequent injury.

Tendons in particular are susceptible to sudden fluctuations in load, for example if you normally run 5 km and suddenly increase that to 10km or 15km this could be a higher rate loading than the tendon can cope with and there can be subsequent tendon pain.

Bone is more susceptible to repetitive load and can be vulnerable when there is consistent impact loading without adequate time for repair at a cellular level.

Our body is constantly adapting to load but it takes some time for this to occur so allowing at least 36 hours between one run and the next will allow sufficient recovery time and minimise the chance of overload.

When considering how much load you are putting into your body, think about more than just the running. Consider this list and how you could better distribute your training load.

  • Running:

  • Distance

  • Frequency/week

  • Pace

  • Surface you run on

  • Other training loads - weights, walking, cycling etc

  • Work - do you stand all day or is your job very physical? Do you sit all day and then do sudden burst of high intensity exercise?

  • Rest days - do you have any? Are they balanced amongst everything else?

Add some variety to your running by mixing up the running variable such as pace, distance and surface you run on. If you always run at one pace consider adding some interval session or tempo runs into the mix. Consider what else you do in a day or within the 36 hour recovery window that could be contributing to tissue overload.

Cross train with activities that provide the body with a different type of loading such as strength training, pilates, swimming or cycling. Set goals that are realistic and have sensible time frames for building up the kilometres.

Most importantly - listen to your body! Our bodies are great at telling us when to stop or take a break.... we are just not always that good at listening.

If you do have any niggles or injuries get them seen to sooner rather than later. Often a slight change to the training program or additional strength exercises can have you back on track sooner rather than later with minimal impact to your program and goals.

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  • Sally Blake

Updated: Aug 7, 2020

With working from home looking set to become the new “normal” for many of us, now is a great time to look at ways to make your home work-station more ergonomic.

Chairs can be tricky and finding the “right” chair for you can take some trial and error and also often a lot of expense. Ergonomic office chairs can cost hundreds of dollars and with the uncertainty of how long it will be needed at home, may not be a viable or cost-effective option for everyone.

Here we look at some no-cost, simple and effective ways you can modify your existing chair to reduce the strain on your body.

Low back pain or stiffness

A great option is to place a rolled towel or small cushion into the natural curve of your low ba

Another option is to sit on a low cushion or folded towel at the back of the seat to create a slight forward tilt and transfer some load off the back and into the legs.

Upper back, neck and shoulder pain or stiffness

If it’s the upper body that causes you the most issues when sitting, then placing the rolled towel or cushion higher on the chair will encourage a more upright posture and more optimal alignment of the spine.

Don’t forget to move

Taking regular posture breaks to get up and away from the desk is Really important.

Our body is not designed to sit stationary for long periods of time so set a timer or alarm at regular intervals to remind you to get up and move.

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