Top Training Tips to Beat Injury

04 October 2018

Training Tips To Help You Beat Injury and Hit Your Goals

Whatever your sport and whatever level you are training at or aiming for, a good grasp of the principles of training can save you a lot of missed training due to injury and maximise your improvement.

Anything can happen in life so there is no way to completely eliminate injury risk when we are training but with a proper understanding of how the body responds to work we can reduce the risk of causing ourselves problems by over or under-working our bodies.

The 4 big factors to keep in mind are:

  •  Frequency of training
  •  Intensity of training
  •  Time spent training

And how these relate to the 4th - Total Training Stress

Our training should aim to provide enough stress to take our bodies outside of their comfort zone, stimulate a change in fitness and then allow recovery to to enable us to reach a hopefully higher level of performance.

Total training stress is a good way to view the interaction between frequency of training, intensity of training and the time.

Intensity or how hard you work and time are closely linked. A sprint is more intense than a gentle jog and so the time you can spend sprinting will be less before you are unable to continue. A hour spent doing sprint repeats is usually more intense than an hour spent running at an easy pace. Doing anything more often will also make it harder.

Limitations of Training Stress

 

The big drawback to just focussing on training stress is that unsurprisingly not all stress is equal. A high intensity session will create more fatigue and require more time to recover from than a lower intensity session. The best approach is to use it as an indication of the the work you are doing.

 

Our Top Training Tips

  1. 2-3 sessions per week is needed for improvement in fitness.

  2. If you are starting out with training, start with easier workouts at 2 or 3 times per week. You can then get a good understanding of what your body can cope with before you gradually increase

  3. Stress is good but needs to be at the right dose

  4. Keep in mind not all stress is equal

  5. Try to keep your Training Stress to no more than 10% more than the average of your last 4 weeks training to prevent big jumps in training load. This can be difficult to calculate in numbers but you can look at the training sessions, distances or weights you have done and grow them in small increments of no more than 10% in 1 jump. There are Apps available for most devices that can track Training Stress for some sports.

  6. Ideally you should try to grow your total training stress week by week to improve. You can grow training stress by manipulating Frequency, Intensity and Time. Improving your fitness and being able to run faster for longer or lift higher weights naturally increases intensity.

  7. Try to include a lower intensity week every 6 weeks for normal training or 4 weeks if you are really building up for something. This allows the body to refresh and be ready for another block of hard work.

  8. Very few athletes need hard work every day. Give yourself 1 or 2 rest days per week. Really light training sessions can qualify as recovery but 1 day a week of no training is a good idea for the majority of us.

  9. Your fitness improves in your rest time not your training time so don’t ignore your recovery. Give yourself enough time for sleep and think about what and how much you eat and drink, and your rest in terms of time and how it will relate to work or other tasks you have in life. This gets increasingly important when you are training hard and/or very often.

  10. Know that all types of stress add to your training stress. Sleep disturbance, illness, mental well-being, training or race nerves, work and family demands and more all contribute to how much energy we have to train and how well we respond and bounce back from hard training sessions. Don’t be concerned about reducing your training load if you have other things going on. You can’t do everything.