That Triathlon Show
Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321
Podcast summary created with Snipd AI
Quick takeaways
- Training load should be evaluated beyond mileage, considering factors such as exertion levels and individual responses.
- Terrain adjustments and understanding neuromuscular load can help in injury mitigation strategies for runners.
- Relative pacing and individualized speed adjustments are crucial to manage mechanical load and injury risks in different performance levels of runners.
Deep dives
Training Load Beyond Mileage Measurement
The discussion delves into the concept of training load, moving beyond just measuring mileage. Prof. Max Poquett highlights the limitations of solely relying on distance for training evaluation. It emphasizes a broader perspective on load quantification, considering individual responses and factors beyond distance like exertion levels and adjustments needed for different athlete categories.
Injury Risks and Terrain Impact
The impact of varying terrains on injury risks is explored, challenging the misconception that softer surfaces always reduce injury risks. The podcast suggests that terrain adjustments, combined with understanding neuromuscular load of running, can offer insights into injury mitigation strategies. Factors like footwear, terrain, and body mechanics are scrutinized for their role in modifying neuromuscular demands on the body.
Pacing, Intensity, and Injury Avoidance
The debate surrounding pacing, intensity, and injury risks for elite runners is discussed. The episode highlights the significance of relative pacing in determining mechanical load and injury risks. It underlines the necessity of tailoring speed to individual responses, particularly for runners at different performance levels. Emphasizing the importance of running easy in recovery to manage load and avoid injuries is a consistent theme throughout the conversation.
Effects of Running Pace on Mechanical Loading
Running at a higher percentage of race pace during easy runs can lead to increased mechanical loading on the body, especially in junior athletes who are at higher risk of skeletal injuries. Focusing more on the mechanical aspect of training, particularly in young athletes, can help prevent high-risk injuries like bone stress injuries by reducing excessive mechanical stress on the body during training.
Impact of Running Uphill on Muscles and Injury Risks
Running uphill can alter the mechanical demands on the body, with lower vertical forces experienced but increased demands on plantar flexors and Achilles tendon. While running uphill may reduce certain forces, it can elevate the compressive forces on the tibia, potentially posing a risk for injuries like bone stress injuries. Careful consideration of running mechanics and gradual progression in training intensity, especially on hills, can help mitigate the risk of muscle and skeletal injuries during uphill running.
Associate Professor Max Paquette of the University of Memphis joins us to discuss training load in running, as well as running biomechanics and injury risk.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training load in running: how should we approach it, and the issues with commonly used methods
-Neuromuscular load or mechanical load: what is it and which factors impact it
-The impact of ground surface on mechanical load and injury risk
-Uphill running vs. running on the flats and injury risk
-Intensity control and the impact of intensity on mechanical load and injury risk
-Injury risk and recovery times for the aging runner
-Footwear, shoe rotation and shoe replacement
SHOWNOTES:
https://scientifictriathlon.com/tts321/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Then book a free one-on-one consultation to chat with the team and refine your even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Max's profile on Twitter, ResearchGate, and the University of Memphis website
- Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
- Max interviewed on the Physical Performance Show about running surface interactions
- Moving Beyond Weekly ‘Distance’: Optimizing Quantification of Training Load in Runners - Paquette et. al 2020
- Comparison of different measures to monitor week-to-week changes in training load in high school runners - Ryan et. al 2020
- All previous Running-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Remember Everything You Learn from Podcasts
