Doc On The Run Podcast

#188 The slope of 2 lines you need to compare when running after an over-training injury.

When you've been injured and you are starting to run again you have a very delicate balance to maintain. 

Your number one goal is to increase your fitness without stressing the injured tissue enough to inhibit the recovery. 

The goal is to get stronger without slowing the healing process.

That healing process is always in motion. Every day the healing tissue gets stronger. And every day for healing tissue can withstand a little bit more activity than the day before.

Today on the Doc On the Run Podcast we’re talking about the slope of 2 lines you need to compare when you’re returning to running after an over-training injury

#187 Top 3 conditions misdiagnosed as a stress fracture in a runner

A metatarsal stress fracture, is probably one of the most common running injuries that you could get when you're training for a long distance event like a marathon, or an ultra marathon or if you're relatively new to running. 

But the problem, of course, is that not all running injuries that seem like stress fractures are actually stress fractures. 

Today on the Doc On the Run Podcast, we're talking about the top 3 conditions misdiagnosed as a stress fracture in a runner.

#186 Periodization in recovery and healing running injuries

For most runners, when they're training for a marathon training program, or an Ironman the period of growth is usually about three weeks. 

You take a period where you are increasing your activity, then you back off and start increasing again from a lower point, to allow yourself to recover fully and decrease your risk of sustaining an overtraining injury.

You should do a similar thing when you are recovering from a running injury, but that period can be much shorter because your increases are happening during a period where you're actually healing and recovering from a running injury. 

Today on the Doc On the Run Podcast, we're talking about periodization in recovery and healing running injuries.

#185 Avoiding injury on mixed trail runs

Sometimes it's hard to do a trail run and have that run be only on a trail surface. 

You can't always run a trail run…entirely on a trail. What I mean by that is that you have some pavement, some asphalt, some road, or whatever, that you have to run on in order to get to the actual trail part.  

It ends up being a mixed trail run.

Mixed trail runs can put you at risk of an over-training injury.

Today on the Doc On the Run Podcast, we're talking about avoiding injury on mixed trail runs.

#184 Why the Hop Test is the worst test for a runner with a stress fracture

The worst thing you can do after you've been healing with a stress fracture is to re-injure the bone.

Obviously when that happens, you have a huge setback, you've just lost weeks of training, you're going to lose more fitness, and in some cases you might have to start over again with the fracture walking boot. You don't want to do that.

Today on the Doc On the Run Podcast, we're talking about why the “Hop Test” is the worst test for a runner with a stress fracture who thinks the metatarsal bone has healed enough to run.

#183 Put the trouble in the middle of the run

If you think about most of your runs, you do a warmup, you do the body of the workout, and then you do a cool down. 

One thing that is interesting is I have recently noticed a number of runners who have gotten injured by doing runs where they're finishing on the hardest part of their run.

That can put you at risk of an over-training injury.

Today on the Doc On the Run Podcast, we're talking about why you should put the trouble in the middle of the run.

#182 The #1 Riskiest Running Activity

 

The harder you train during your big build blocks just before a marathon, the more risk you will sustain an over training injury. Because that’s when you are using harder.

 

The more activity you do when you are healing an injury, the more risk you will slow the healing process. Because you might stress the tissue too much.

 

But some activities inherently have a lot more risk than other activities.

 

Today on the Doc On the Run Podcast, we're talking about the #1 riskiest running activity.

#181 Legs up the Wall Pose

I get calls all day from people who do a lot of stuff and push the limits a little too far on the weekends. But if you do some simple things to accelerate your recovery right after those big running workouts, it can make a huge difference to avoiding an over-training injury. 

Today on the Doc On The Run Podcast we're talking about the Legs Up The Wall Pose to speed your recovery after your weekend run workouts.

#180 How to do your first Test Run outside

Once your injury is clearly improving, you will want to run. I know you want to run. You are runner!  I get it!

Many recovering runners blow it and get a set-back just because the very first run is too much. 

Before you can resume training and ramping up your running, you have to make sure running will be safe. That's where the "test run" comes in.

Today on the Doc On The Run Podcast we're talking about how to do your first test run outside.

#179 How bad is my stress fracture 4 critical steps to deciding

When you get a metatarsal stress fracture, and you want to get back to running, you have to make an assessment on how bad it really is. The only other options is to stick with the standard treatments of “don’t do anything for 4 to 6 weeks.”  

To do to figure out how bad your stress fracture really is.

Today on the Doc On The Run Podcast we're talking about 4 critical steps to deciding how bad is my stress fracture.