January Newsletter
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Our newsletter highlights recent articles and research papers that we believe will help you stay healthy and prepared for the long haul. From time to time, we also share insights directly from our world-class PWR Lab team.

Tip Sheet: What is 'unloading'?

Published by: PWR Lab


How does decreasing your training load influence injury risk and training efficiency?

In pursuit of the ‘Unbreakable’ Athlete: what is the role of moderating factors and circular causation?

Published by: the British Journal of Sports Medicine


Resiliency & Robustness - understanding load capacity and its influencers.

Load, capacity and health: critical pieces of the holistic performance puzzle

Published by: The British Journal of Sports Medicine


Load, load capacity, health and performance are all interlinked and never mutually exclusive.

Preparing for Half-Marathon: The Association Between Changes in Weekly Running Distance and Running-Related Injuries—Does It Matter How the Running Is Scheduled?
 

Published by: Journal of Orthopaedic & Sports Physical Therapy 

Increasing weekly running distance >20% increased injuries in the current study.

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Adam Stepanovic
Should you already be thinking about next year?

PWR Lab wants to personally congratulate the 3600+ female and 4100+ male runners that crossed the finish line in this years California International Marathon (CIM). All 7800+ of you trained hard and stayed healthy enough to step on the start line and give your best on that day. We at PWR Lab know that this in no easy task and are proud of each one of you for crossing that finish line. 

Now that the marathon is over, the question we get is "What do I do next and how should I recover"? This is a great question and is not easy to answer, but we have millions of points of data of runners at every level to help us give you some advice (options). 

So, to keep it simple, don't give your fitness away! 

You worked too hard to just let it go to waste. Over the last few months of training each one of you has built a high level of fitness. This is represented in our system as chronic load and this investment that has been made is also an investment in preventing future injuries. The key is not to let your fitness get to zero.

This is an example of a runner who built too quickly coming out of an off season. The red bars indicate high injury risk. A better approach would be to ease into training with shorter runs that consistently build back into ‘typical’ distances.

This is an example of a runner who built too quickly coming out of an off season. The red bars indicate high injury risk. A better approach would be to ease into training with shorter runs that consistently build back into ‘typical’ distances.

So, after a week (or two) of celebrating, drinking beer, and enjoying a little downtime from pounding the pavement begin to add some easy runs back into your week (at least 3x/wk).

  1. Start with consistency — start at low and easy mileage and increase your distance or duration by no more than 10% from week to week.

  2. This is a great time to focus on form and make any adjustments while the intensity is lower.

  3. Once consistency is established then gradual add variety by adjusting intensity of workouts. This would optimally coincide with the start of focused training.

  4. Play the “Long Game”. Monitor your load to ensure that you reduce your injury risk and optimize your training. For PWR athletes, this means simply keeping the bars green!

This will ensure that you are better prepared, more resilient, and have invested wisely for the success of your future races. 

Enjoy the process! 

-Dr. Jeff Moreno

Jen Vroomen