Okay, so you completed the quiz, now lets see how you did!
MORE THAN 80% OF RUNNING INJURIES CAN BE EXPLAINED BY OVERLOAD (too much, too fast, too soon).
TRUE. Gradually increasing your volume and intensity has been proven to be the easiest way to prevent injury. By ensuring you don’t increase your weekly mileage by more than 10-20% per week (10% if you’re a beginner), and only include higher intensity training (i.e. speed) in 10-20% of your workouts, you are much less likely to get hurt.
RUNNING TOO LITTLE (frequency and volume) CAN CAUSE MORE INJURIES.
TRUE. The research has shown that one of the keys to injury prevention is allowing the body to properly adapt. The same way you can overtrain and put too much stress on the body, you can also under-train and not put enough stress to allow for these adaptations to occur. The key is training in your optimal adaptation zone which has been found to be runnning 4-6 times per week with most of the runs at an easy pace.
STRETCHING BEFORE RUNNING HELPS TO PREVENT INJURIES AND DECREASE DELAYED ONSET MUSCLE SORENESS.
FALSE. This was a bit of a trick question because dynamic or ballistic warm-ups are sometimes referred to as stretching and are beneficial before a workout. However, this question was referring to static stretching (i.e. holding a position for 20-30 seconds) which has been shown to decrease speed, strength, endurance and may even increase your risk of injury! The best time to do static stretching is after a workout or before you go to bed at night.
ONE OF THE BEST STRENGTHENING WORKOUTS FOR A RUNNER IS TO RUN BAREFOOT.
TRUE. There are many small muscles and tendons in our feet that are responsible for the bodies natural absorption of impact. Therefore these muscles are important to injury prevention and often get missed in a general strengthening program. Barefoot running or walking on a hard surface for a few minutes at the end of your run is one of the best ways to strengthen these muscles!
CUSHIONING AND MOTION CONTROL TECHNOLOGIES (i.e. stability or anti-pronation) IN RUNNING SHOES DECREASE THE RISK OF INJURIES.
FALSE. Studies have shown that technologies in running shoes have no prediction on injury. In fact, many studies have shown that while maximalist shoes decrease the load on our feet and calves, they are more likely to increase the load on our knees, hips and lower back.
LONG TIME MARATHON RUNNERS ARE MORE SUSCEPTIBLE TO DEVELOPING EARLY KNEE OSTEOARTHRITIS.
FALSE. This is one of the answers that surprised me the most as people are always talking about how running on the road is bad for your knees. Studies have shown that runners actually have thicker cartilage in their knees and hips than non-runners, and that running may considerably decrease the probability of a total hip replacement by up to 50%! However, this is only the case if the training load does not increase faster than the bodies ability to adapt to the stresses of running.
UNDER-HYDRATION DURING ENDURANCE EVENTS SUCH AS MARATHONS IS THE LEADING CAUSE FOR MEDICAL COMPLICATIONS.
FALSE. This is caused by an imbalance between salt and total water volume and has been found that females running for 4 hours or more are at the greatest risk. The studies recommend that you consume 400-800ml of fluids per hour depending on the weather and always test out your hydration plan prior to race day.
OPTIMIZING RUNNING CADENCE (steps you take per minute) IS ONE OF THE MOST EFFECTIVE TOOLS FOR IMPROVING RUNNING PERFORMANCE.
TRUE. Rhythm is the key! In order to minimize injuries and the impact of the ground while still maximizing stride efficiency, it is recommended that you keep the amount of steps you take per minute between 170-190.Remember, these are the answers based on what we know right now! New research is coming out all the time and things are constantly changing, so make sure you listen to your body and do what’s best for you and your training. Every body and every runner is different, so happy running and remember run smarter not harder😜