Less injuries through more training

Prevent running injuries by training more

Due to the extra balance, stability and sufficient muscle strength, your body is more resistant to the stress of training. Your body is very capable of adapting to a new stimulus, but needs time for this. The terms loading and load capacity are often mentioned, but what does this actually mean?

Loading and load capacity for running

Loading is what is asked of someone and load capacity is the extent to which a person can handle tax. Ideally, these two are in balance and there is little chance of injuries. When the load is too high in relation to the load capacity, this balance becomes unbalanced and the chance of an injury increases (think of the atlas carrying the world on its back). Conversely, it is more difficult to imagine, but it works the same. If the load is too low and the load capacity is high, there is no balance. As described above, the body has the ability to adapt to a new situation. A low load therefore leads to a lower load capacity, because the body is not stimulated to keep the load capacity high. Your load capacity depends on how much you load. The term loading refers not only to physical load, but also to workload and mental load.

Balance in your physical health

In this article we limit ourselves to physical stress and specifically to the loading during running. Running is a continuous load that always loads the same structures. The musculoskeletal system roughly consists of four structures: bone, tendons, ligaments and muscle tissue. We know that muscles get stronger through more training, but also bones, tendons and ligaments respond positively to stress; they become stronger to cope better with the next stimulus. It is important to use the “correct” amount of loading. Is the load to too small? Then the tissue has no incentive to change. Is the load too high? Then the tissue reacts with overload.

Running is the same movement repeatedly

Because running is a relatively the some movement over and over again, it is important to offer the body’s structures other stimuli aswell. As a result, you keep the structures more loadable, so that you do not lose your balance with a small change. Balance, stability and muscle strength are important here. Prevention is aimed at continuously keeping the load capacity high by giving the right incentives. In the injury prevention program, handles are provided to get started with your own load capacity. Are you stuck?

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