This is a great infographic, summarising the key principles that play a part in running injuries, from Physio Edge.
What is load tolerance?
In running terms, a load can be defined as a demand placed upon your body – so this can be training intensity, frequency, distance, duration, terrain etc. All of these parameters, in varying combinations, demand your body to be able to cope with them. These are all external factors.
Tissue capacity is your body’s ability to cope with the demands placed upon it. So that’s how well your muscles, ligaments, tendons and joints can tolerate the running loads. This is dependant on your own natural physicality, your biomechanics, strength, flexibility, movement efficiency etc. These are all internal factors.
Load tolerance is the interplay between these 2 factors. So, if your tissue capacity matches the loading, no worries! However, if the loads that you are subjecting your body to in terms of your training exceed your tissue capacity, this is when your body starts to complain. It basically can’t cope with the demands.
So, what can you do to manage running injuries?
Manage your load well
- Train appropriately for your level
- Progress loads gradually
- Vary your training
- Be realistic
- Have rest days
Optimise your tissue capacity
- Incorporate strength and conditioning work into your training
- Cross train – swimming, cycling and clinical pilates
- Have your running style analysed and take professional advice
- Get adequate sleep
- Have a biomechanics assessment if you think that there may be issues with your foot position