I feel the need, the need for speed.
I feel the need, the need for speed.
Most runners have lived in a racing-free world for over a year now. Unless you’ve been lucky enough to land a place at an exclusive elite race then weekends will have been pretty empty of mass starts and timed Parkrun, with opportunities to push yourself on fast club runs also very limited. For many of us (myself and Sally included), not only have we missed out on challenging our bodies with races but we’ve let the faster running disappear from our training altogether. For whatever reason, intervals and speed sessions probably haven’t been a priority.
Over the coming months, as we hopefully emerge from lockdown back into the world of competitive running, this lack of speed in the past year will put all of us at more risk of injury when we race. This post explores why this is, as well as what you can do to help make your return to all-out effort injury-free.
Why speed increases injury risk
So why shouldn’t we just jump in at the deep end and get straight back into racing? The problem is that running at a gentle pace is not great preparation for running at full tilt. The faster we run, the higher the load we place on our legs with each foot strike. This dramatically affects our calves, achilles tendons, feet and hamstrings:
Achilles - increased training intensity means increased injury rate. Races up to 5km have a positive correlation with increased achilles injuries.
Calves - the faster you run the more your calves have to work. Sprinting increases the calf load by up to 250% compared with easy running!
Hamstrings - the hamstring tendons and muscle are loaded more with the faster pace both on the flat and uphill.
Because our bodies adapt to what we do regularly, missing out on races and speed work means we will have reduced our body’s capacity to cope with the load of faster running. It’s understandable to be chomping at the bit for that intense effort and finish line high, but a bit of preparation is important to make sure that return doesn’t end in injury.
How to reduce the injury risk
Here’s how to make your return to racing stick. The main idea is to train your body to adapt to the physiological demands of faster running.
Increased pace means changes in both your cadence, the timing of your muscles firing, and your biomechanics (running motion). You have to give your body time to adjust and adapt to these changes, and to the increased loading forces. Otherwise, making drastic and sudden changes in your running habits can cause injuries. You exceed your training limits, causing your muscles, joints or bones to absorb more contact/force than they can handle, which over time, leads to pain and dysfunction. Just as rehab from injury requires a more gradual re-adaptation, so do other kinds of comeback, including from a global pandemic.
On the other hand, you may also feel apprehensive about training harder after a break. If this is the case, remember that speedwork itself does not cause injury. It’s the common training errors often associated with it – running too fast too often, too fast with inadequate strength, or just downright too fast for your ability – that can quickly lead to an injury. Speedwork will always be uncomfortably hard, but it doesn’t have to lead to injury if you do it right.
Example sessions for re-introducing speed work
Now we know what we want to achieve, here are some example sessions to help you re-introduce speed and races without injury.
Long intervals (2-5 mins) at target 5km or 10km pace, with a long recovery between intervals. Keep it controlled and don’t go any faster than this! Start with about 5 minutes of effort and slowly build the volume of effort and reduce the recovery time.
Hill reps - running uphill reduces some of the impact forces (but does increase hamstring vulnerability). Choose a hill about 45 seconds long, run up somewhat hard focusing on an upright body position. Then walk or jog back down. Repeat 6 times to start with.
Progression run - 5km run, start at an easy pace and then slowly build the pace every km so the last is at a somewhat hard pace. When this feels comfortable, either keep the same distance and build to your 5km pace or build the distance of your run.
Fartlek (speed play) - over a 5-10km run put in bits of faster running when you feel like it and slow down again when you feel like it. I wouldn't run these bursts faster than your 5km pace and start with 5-10 minutes of faster running. Again, build up the amount each time you repeat the session.
Races - ideally, have a 6-8 week build-up of speed work before fully going for it in a race. Alternatively, try
“Training races” - feel your way back to races by either starting at a comfortable pace and slowly build through the race (similar to a progression run) or run the race at a somewhat hard pace, that “fast but fun” pace where you feel great, not killing yourself. Or just enjoy the race without trying to push the pace; you'll naturally go a bit faster than when you train.
Recovery.
Finally, and most importantly of all - get the recovery right! Your body will need time after races and speed sessions to recover, adapt and re-build. Ignore this process and put in more speed or another race too soon and not only will you not make maximum gains but you’ll also increase your injury risk. Make sure you take at least 2-3 days of easy running or no running between interval sessions. If in doubt, err on the side of caution.
This is doubly important with races, because the harder you push and the deeper you dig, the longer you will need to recover. I would just run easy after a race until your legs feel bouncy again. This will probably take 3-10 days depending on the race (and even longer for half marathons and marathons).
As tempting as it may be, don’t get giddy and try to cram in lots of races or try to jump straight back to your previous frequency of races, your body won’t be used to your previous level yet.
I hope these explanations and suggestions are useful. Don’t get put off getting back to what you love - go out and enjoy all the best bits of competing and training with other people! Just remember that a bit of careful preparation can help ensure that you’re back to stay.
Here to help
If you've already picked up a niggle or injury, or are concerned you might do so and that's holding you back, then don't hesitate to get in touch. We are here to help you manage the transition back to racing.