In the British Journal of Sports Medicine March 2020, we discuss the “too much, too soon” theory.
In running, it is widely accepted that athletes sustain sports injury if they train ‘too much, too soon’. However, not all runners are built the same; some can tolerate more running than others. It is for this reason that prescribing the same training program to all runners to reduce injury risk is not optimal from a coaching perspective. Rather, runners require individualized training plans.
In acknowledgement of athlete diversity, it is therefore essential that researchers, assisted by runners, coaches and others, ask the right causal research question in studies examining sports injury etiology. In the article, we conclude “In the light of the limitations of population-based prevention that intends to provide all athletes with the same advice, we argue that a stronger emphasis on research questions targeting subgroups of athletes is needed. In doing so, researchers may assist athletes, clinicians and coaches to understand what training advice/program works best, for whom and under what circumstances”.
In this light, participants in the Garmin-RUNSAFE Running Health Study, are a part of one of the first research studies that, based on a priori defined criteria, seeks to understand what running advice works for certain runners.
Read more about causal questions and the “too much, too soon” theory here:
https://bjsm.bmj.com/content/early/2020/03/05/bjsports-2018-100245
Note that the publisher owns the copyright for these publications so only the abstracts are available for free.
RRCA State Rep?
- Michael Bowen
- Pensacola, Florida, United States
- Husband. *Dog Dad.* Instructional Systems Specialist. Runner. (Swim-challenged) Triathlete (on hiatus). USATF LDR Surveyor. USAT (Elite Rules) CRO/2, NTO/1. RRCA Rep., FL (North). Observer Of The Human Condition.
Showing posts with label coaching. Show all posts
Showing posts with label coaching. Show all posts
Sunday, April 5, 2020
Saturday, January 18, 2020
Runners' World - Working Harder In The Room
Unreal Treadmill Sessions Push College Coach to Olympic Trials
Tyler Pence also trains with his distance runners, who inspire him to give his best effort.
Cindy Kuzma/Runners' World/Jan 14, 2020
Runners at the University of Illinois-Springfield abide by two rules: Be a good person, and work harder than anyone else in the room...
(Link to article)
Tyler Pence also trains with his distance runners, who inspire him to give his best effort.
Cindy Kuzma/Runners' World/Jan 14, 2020
Runners at the University of Illinois-Springfield abide by two rules: Be a good person, and work harder than anyone else in the room...
(Link to article)
Thursday, December 26, 2019
Runners' World: Not Just The Cave
The Best Conditioning Exercises You Can Do to Stay Fit in the Off-Season
Combine alternative cardio workouts with a strategic strength circuit so you’ll be firing on all cylinders when you get back into the swing of full-on training.
Ashley Mateo/Runners' World.com, Dec 17, 2019
You might be logging tons of miles a week during warmer weather, but when the temperature drops and the amount of daylight gets shorter, it’s not as feasible to keep that up.
That doesn’t mean you’re sentenced to a season of running on the treadmill in your basement. The off-season is a great time to build your foundation not just with conditioning exercises, but also with cross-training modalities that will keep you rolling strong right into your peak running season, says Zack Allison, a senior coach with Source Endurance and racer for Team Clif Bar...
(Link to article)
Combine alternative cardio workouts with a strategic strength circuit so you’ll be firing on all cylinders when you get back into the swing of full-on training.
Ashley Mateo/Runners' World.com, Dec 17, 2019
You might be logging tons of miles a week during warmer weather, but when the temperature drops and the amount of daylight gets shorter, it’s not as feasible to keep that up.
That doesn’t mean you’re sentenced to a season of running on the treadmill in your basement. The off-season is a great time to build your foundation not just with conditioning exercises, but also with cross-training modalities that will keep you rolling strong right into your peak running season, says Zack Allison, a senior coach with Source Endurance and racer for Team Clif Bar...
(Link to article)
Friday, December 13, 2019
TrainRight.com: Okay Boomer This
5 Things Aging Runners Need To Do In Your 50s, 60s, and Beyond
Andy Jones-Wilkins, CTS Ultrarunning Coach/trainright.com
When I turned 50 I felt like an old man, just like that. While I know “age is just a number” there was something about the Big 5-0 that felt a bit different. Put bluntly, it felt to me that after 50 I was on the downhill side of life.
So, after being depressed about this realization for a little bit, I began noodling around with thoughts of what in my life gives me pleasure and how I can takes those things and find ways to maintain or enhance them in this stage of life. And, of course, running was close to the top of my list. It is certainly one of the most pleasurable parts of my daily existence and so, as both a runner and a running coach, I began to reflect on what things are most important to the aging runner. And, in the process, I came up with five key tips to keep running happily into old age...
(Link to article)
Andy Jones-Wilkins, CTS Ultrarunning Coach/trainright.com
When I turned 50 I felt like an old man, just like that. While I know “age is just a number” there was something about the Big 5-0 that felt a bit different. Put bluntly, it felt to me that after 50 I was on the downhill side of life.
So, after being depressed about this realization for a little bit, I began noodling around with thoughts of what in my life gives me pleasure and how I can takes those things and find ways to maintain or enhance them in this stage of life. And, of course, running was close to the top of my list. It is certainly one of the most pleasurable parts of my daily existence and so, as both a runner and a running coach, I began to reflect on what things are most important to the aging runner. And, in the process, I came up with five key tips to keep running happily into old age...
(Link to article)
Thursday, August 24, 2017
Outside: Ten From Alberto
Alberto Salazar's Ten Golden Running Rules
Justin Nyberg/Outside, October 15 2013
Alberto Salazar knows a thing or two about his sport. A former world-record holder in the marathon, and three-time winner of the New York City event, Salazar was the face of American distance running's last golden age, which peaked during the Reagan administration. Salazar also learned his lessons the hard way: The famously competitive runner's body broke down at age 27, as a result of years of superhuman,150-mile training weeks. Now fully recovered, the 55-year-old coach of Nike's Oregon Project, which includes 2012 gold medalist Mo Farah and silver medalist Galen Rupp, has paired cutting-edge technology with meticulous workouts to shape some of the most successful American runners in a generation. This is a man who has almost given his life to the sport on multiple occasions—he was once read his last rites after crossing a finish line with a 108-degree fever—and he's lived to share a few pieces of essential wisdom...
(Link to Article)
Justin Nyberg/Outside, October 15 2013
Alberto Salazar knows a thing or two about his sport. A former world-record holder in the marathon, and three-time winner of the New York City event, Salazar was the face of American distance running's last golden age, which peaked during the Reagan administration. Salazar also learned his lessons the hard way: The famously competitive runner's body broke down at age 27, as a result of years of superhuman,150-mile training weeks. Now fully recovered, the 55-year-old coach of Nike's Oregon Project, which includes 2012 gold medalist Mo Farah and silver medalist Galen Rupp, has paired cutting-edge technology with meticulous workouts to shape some of the most successful American runners in a generation. This is a man who has almost given his life to the sport on multiple occasions—he was once read his last rites after crossing a finish line with a 108-degree fever—and he's lived to share a few pieces of essential wisdom...
(Link to Article)
Thursday, August 10, 2017
CTS: Sabotaging Training
Five Ways You're Sabotaging Your Training
Chris Carmichael, CTS/August 10 2017
With 17 years of experience coaching tens of thousands of athletes, CTS coaches have compiled a ton of data about what makes athletes faster and stronger. We use that information in our Coaching College and continuing education program to teach coaches how to efficiently achieve big performance gains with the athletes they coach. We also have data to show what doesn’t work and what holds athletes back from achieving their best performances. As an example, here are 5 ways we see athletes sabotage their own training...
(Link to Article)
Chris Carmichael, CTS/August 10 2017
With 17 years of experience coaching tens of thousands of athletes, CTS coaches have compiled a ton of data about what makes athletes faster and stronger. We use that information in our Coaching College and continuing education program to teach coaches how to efficiently achieve big performance gains with the athletes they coach. We also have data to show what doesn’t work and what holds athletes back from achieving their best performances. As an example, here are 5 ways we see athletes sabotage their own training...
(Link to Article)
Monday, July 17, 2017
Southern Region Level II Coaching Certification Session, New Orleans
Space is available for the Southern Region RRCA Level II Coaching Certification In-Person Session in New Orleans, LA, Saturday August 19 from 8am to 5pm.
The cost of the session is $225. Any Level I Certified Coach in good standing may enroll in the Level II In-Person Session to further their understanding of Level I concepts; however, participants must complete all requirements to earn the title of RRCA Level II Certified Coach:
- 18 years of age or older, no less than a high school diploma
- Up-to-date CPR and First Aid Certifications
- 12 months as an RRCA Level I Coach
- Proof of coaching experience
Answers to Frequently Asked Questions can be found here.
More information can be obtained by contacting the RRCA Coaching Director at coaching@rrca.org.
Wednesday, May 17, 2017
From Our Sponsor: Level II Coaching Certification
RRCA has created an official tiered Coaching Certification program, adding on to the original (now officially designated) RRCA Level I Coaching Certification. The new curriculum enables RRCA Level I coaches to become officially designated as an RRCA Level II Certified Coach.
Level II will mark a sophisticated understanding of the scientific, psychological, competitive, and managerial aspects of community-based running and working with individual clients. This program is open to RRCA Certified Coaches, and anyone seeking to enhance their knowledge or reinforce concepts learned in Level I are encouraged to pursue the Level II program.
Minimum Prerequisites:
RRCA Certified Coach Level I (includes up-to-date CPR/First Aid certification)
18 years of age or older with no less than a high school diploma
12 months as a Level I RRCA Certified Coach.
Coaches can start taking Level II modules but won't be fully certified until 12 full months
following their Level I certification date
Proof of coaching experience - provide a 150-word essay outlining experience and/or URL of coaching business, etc.
Program Methodology:
The Level II course will be delivered in a combination of two formats: online self-study modules with online assessments and an in-person classroom requirement.
Go to RRCA.org for detailed descriptions of the program requirements, associated costs, and more.
Level II will mark a sophisticated understanding of the scientific, psychological, competitive, and managerial aspects of community-based running and working with individual clients. This program is open to RRCA Certified Coaches, and anyone seeking to enhance their knowledge or reinforce concepts learned in Level I are encouraged to pursue the Level II program.
Minimum Prerequisites:
RRCA Certified Coach Level I (includes up-to-date CPR/First Aid certification)
18 years of age or older with no less than a high school diploma
12 months as a Level I RRCA Certified Coach.
Coaches can start taking Level II modules but won't be fully certified until 12 full months
following their Level I certification date
Proof of coaching experience - provide a 150-word essay outlining experience and/or URL of coaching business, etc.
Program Methodology:
The Level II course will be delivered in a combination of two formats: online self-study modules with online assessments and an in-person classroom requirement.
Go to RRCA.org for detailed descriptions of the program requirements, associated costs, and more.
Thursday, April 27, 2017
MapMyRun.com: Just Don't Cheat
The Major Half-Marathon Cheat Sheet
Abbie Mood/MapMyRun.com/April 11, 2017
In 2015, almost two million runners completed a half-marathon — that’s more than marathon and 10K finishers combined. This magic distance continues to grow in popularity, and Matt Fitzgerald, running coach and author of “The Endurance Diet” explains that “the half-marathon is long enough to present runners with a serious challenge and a great sense of accomplishment when they conquer it. But at the same time, it requires less training than a full marathon does, and the post-race recovery is much quicker.”
We know that sometimes the hardest part of racing isn’t necessarily the training, but figuring out which race to run, so we’ve taken the liberty of rounding up 10 of the best half-marathons to inspire your next training session...
(Link to Article)
Abbie Mood/MapMyRun.com/April 11, 2017
In 2015, almost two million runners completed a half-marathon — that’s more than marathon and 10K finishers combined. This magic distance continues to grow in popularity, and Matt Fitzgerald, running coach and author of “The Endurance Diet” explains that “the half-marathon is long enough to present runners with a serious challenge and a great sense of accomplishment when they conquer it. But at the same time, it requires less training than a full marathon does, and the post-race recovery is much quicker.”
We know that sometimes the hardest part of racing isn’t necessarily the training, but figuring out which race to run, so we’ve taken the liberty of rounding up 10 of the best half-marathons to inspire your next training session...
(Link to Article)
Tuesday, April 25, 2017
CTS: Make Certain It's Not Summer!
Three Tips for Worry-Free Marathon Training
Carmichael Training Systems
A good training program is an essential part of preparing for a marathon, and fortunately there are a plethora of sound and effective programs available to runners of all ability levels. But preparing for a successful 26.2-mile run takes more than a schedule of workouts, and the coaches at CTS got together to provide three tips to help you have a great experience at your next marathon...
(Link to Article)
Carmichael Training Systems
A good training program is an essential part of preparing for a marathon, and fortunately there are a plethora of sound and effective programs available to runners of all ability levels. But preparing for a successful 26.2-mile run takes more than a schedule of workouts, and the coaches at CTS got together to provide three tips to help you have a great experience at your next marathon...
(Link to Article)
Monday, April 17, 2017
RRCA Level I Coaching Course, November 4-5
Since 1998, the RRCA Coaching Certification Program has provided a baseline of education for individuals seeking to become an RRCA Certified Coach. The goal of the program is to create a national community of knowledgeable and ethical distance running coaches to work with runners at all ages and abilities.
RRCA Certified Coaches:
- Volunteer with their local running clubs, coach clients one-on-one, and coach training programs for groups of runners working towards a common goal such, as completing a 5k, half marathon, or marathon.
- Work with runners and emphasize the use of intelligent training plans that are based on a scientific body of knowledge and designed to help a runner achieve their goals, while minimizing the risks of injuries.
The RRCA Coaching Certification Level I Course is an in-person course designed to accomplish our goal of educating coaches so they may direct training programs for their RRCA member running clubs.
The course meets the criteria for 16.0 credit hours of American College of Sports Medicine Continuing Education Credit, or 1.4 CEU of American Council on Exercise Continuing Education Credit.
Registration for the course, which will be held in Orange Park (near Jacksonville), can be completed through RunSignUp.com.
More information about RRCA Coaching Certification can be found on the RRCA website, or by contacting coachingdir@rrca.org.
RRCA Certified Coaches:
- Volunteer with their local running clubs, coach clients one-on-one, and coach training programs for groups of runners working towards a common goal such, as completing a 5k, half marathon, or marathon.
- Work with runners and emphasize the use of intelligent training plans that are based on a scientific body of knowledge and designed to help a runner achieve their goals, while minimizing the risks of injuries.
The RRCA Coaching Certification Level I Course is an in-person course designed to accomplish our goal of educating coaches so they may direct training programs for their RRCA member running clubs.
The course meets the criteria for 16.0 credit hours of American College of Sports Medicine Continuing Education Credit, or 1.4 CEU of American Council on Exercise Continuing Education Credit.
Registration for the course, which will be held in Orange Park (near Jacksonville), can be completed through RunSignUp.com.
More information about RRCA Coaching Certification can be found on the RRCA website, or by contacting coachingdir@rrca.org.
Friday, March 17, 2017
Outside Online: Ninety-Four Problems, But...
Five Things Most Marathoners Shouldn't Worry About
Martin Fritz Huber//March 9 2017
Marathon training can be overwhelming, but some things just aren't worth the stress
With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?
Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for your average marathon-bound runner, it’s easy to miss the forest for the trees.
To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on. (link)
Martin Fritz Huber//March 9 2017
Marathon training can be overwhelming, but some things just aren't worth the stress
With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?
Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for your average marathon-bound runner, it’s easy to miss the forest for the trees.
To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on. (link)
Friday, February 19, 2010
How Much Do You Know About The RRCA?
RRCA 101 Pre-Test - How Much Do You Really Know About RRCA?
INSTRUCTIONS: Choose the single most-correct answer to these eight questions about RRCA's mission, vision, goals & programming.
1. The RRCA is NOT:
a. an educational & programming resource.
b. a national organization of running clubs, events, & individuals.
c. dedicated to develop & grow running, events, & recreational runners.
d. strictly an insurance provider.
2. Persons with a passion for running & want to help individuals achieve personal fitness & athletic goals can become an RRCA-certified coach after they complete a two-day certification seminar, CPR & first-aid training.
b. a national organization of running clubs, events, & individuals.
c. dedicated to develop & grow running, events, & recreational runners.
d. strictly an insurance provider.
2. Persons with a passion for running & want to help individuals achieve personal fitness & athletic goals can become an RRCA-certified coach after they complete a two-day certification seminar, CPR & first-aid training.
a. TRUE
b. FALSE
3. RRCA meets with member club reps, state reps & directors; hosting seminars to grow & strengthen individual club operations, improve event quality & motivate club volunteers. This year’s national convention is being held in:
b. FALSE
3. RRCA meets with member club reps, state reps & directors; hosting seminars to grow & strengthen individual club operations, improve event quality & motivate club volunteers. This year’s national convention is being held in:
a. Lake Geneva, WI
b. Lakeland, FL
c. Lake Tahoe, NV
d. Lakewood, CO
4. Which of these are NOT included in RRCA’s General Running Safety Tips?
b. Lakeland, FL
c. Lake Tahoe, NV
d. Lakewood, CO
4. Which of these are NOT included in RRCA’s General Running Safety Tips?
a. Always stay alert & aware of what is going on around you.
b. Don’t wear headphones.
c. Look both ways before crossing.
d. Run the same course on a consistent basis.
5. Donations to RRCA for Kids Run The Nation, Road Scholars, & the State Representative Fund are tax deductible.
b. Don’t wear headphones.
c. Look both ways before crossing.
d. Run the same course on a consistent basis.
5. Donations to RRCA for Kids Run The Nation, Road Scholars, & the State Representative Fund are tax deductible.
a. TRUE
b. FALSE
6. Clubs can recognize volunteer workers with an RRCA National Volunteer Award when they accrue this number of service hours:
b. FALSE
6. Clubs can recognize volunteer workers with an RRCA National Volunteer Award when they accrue this number of service hours:
a. 1,500
b. 2,000
c. 2,500
d. 3,000
7. RRCA designates state, regional & national championship races to help clubs:
b. 2,000
c. 2,500
d. 3,000
7. RRCA designates state, regional & national championship races to help clubs:
a. attract event sponsors.
b. improve civic/media support for the event.
c. recruit top-performing runners to participate in the event.
d. All of the above.
8. RRCA State Representatives are compensated for their services.
b. improve civic/media support for the event.
c. recruit top-performing runners to participate in the event.
d. All of the above.
8. RRCA State Representatives are compensated for their services.
a. TRUE
b. FALSE
b. FALSE
I'll post the answers after March 2nd...unless you e-mail me with your answers first.
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