By Marty Ayres
If you're like me, as the sun starts to shine after a dreary Winter, you say to yourself – “I want to start running, I need to start running!”
After a few months away from the track, the closure of gyms, and the increase in Netflix and Ugg Boot wearing, I’m certainly not in the same condition, but I still have the appetite to get out there.
Unfortunately - I’m headed for the BOOM / BUST Cycle.
“What is the BOOM / BUST Cycle, Marty?”
Thank you for asking. First comes the BOOM, it is a sharp increase in loading from a low base (A.K.A. “too much, too soon”). Running these Eltham Hills without having done any preparation training or building up, combining that with running in shoes that have seen better days, screams out ‘BOOM cycle’.
Then comes the BUST – less time running and more time at the physio and completing your rehab. As much as we love seeing you, we’d rather you stay out there running, so we need to become smart runners!
I say smart because the BOOM/BUST can happen in many ways, but it’s usually a rapid rise in load out of nowhere. A shock to the system, like:
- We quickly escalate training load/distances covered, even 20 weeks down the track.
e.g. 5km one week, 10km the next week; - We push the distances without continuing strength and conditioning;
- We add a huge spike in hills/difficult terrain;
- We start running the same big distances in a new, more minimal shoe (we need to transition slowly!); and
- Even if we suddenly change our running style, like taking giant strides and increasing the load on the body.
Like you, I don’t really want to bust, I want to enjoy my running and not miss 12 weeks with an Achilles Tendinopathy. So, to help us both out, we’ve created the 6 week “Anti-Bust” process for runners.
Image of Marty as a 'Happy Runner' Image of Marty as a 'Sore Runner'
- Week 1: Build up slowly with GRADED EXPOSURE
- Week 2: Choose the right shoes
- Week 3: Strengthen your running muscles
- Week 4: Cross train to enhance your running
- Week 5: Track your runs with an App
- Week 6: Get the OPTIMAL style
This blog series is written by Marty Ayres - Physiotherapist, Grad Cert in Sports Physiotherapy and Melbourne Marathon completer at Back In Motion Eltham.
If you would like further information, please contact our practice on 9439 6776 to book in a consultation with Marty.