Summary

In this episode, Sam Toll discusses the causes of running injuries, the importance of managing training volume, and the individualization of training for different types of distance runners. He emphasizes the consideration of muscle fiber typology and the need to adapt training to an athlete's specific profile. Sam also highlights the variation in training volume for similar performances and the importance of determining the appropriate training stress before an event. He discusses the negative impact of social media on training and the obsession with round numbers in distance running. Finally, Sam addresses the pitfalls of incorrectly executing threshold sessions and the influence of training partners on training intensity. The conversation explores the relationship between training volume, tissue integrity, and injury risk in distance running. It discusses the degradation and turnover of tissues, such as bone and tendons, and the importance of balancing stress and recovery to optimize tissue adaptation. The role of factors like biomechanics, nutrition, and recovery mechanisms in supporting tissue health is also examined. The conversation emphasizes the need for a nuanced approach to running recommendations, considering individual differences in tissue capacity and biomechanics. It highlights the importance of optimizing tissue strength and integrity to prevent overuse injuries.

Chapters

00:00 Introduction and Background

00:59 Causes of Running Injuries

03:01 Individualization of Training

04:04 Different Types of Distance Runners

06:10 Consideration of Muscle Fiber Typology

07:10 Training Approach for Different Types of Distance Runners

08:53 Variation in Training Volume for Similar Performances

09:38 Determining Training Volume for Specific Goals

10:57 Importance of Individualized Training

11:55 The Role of Long Runs in Training

13:36 Determining Training Stress Before an Event

14:29 The Risks of Prolonged Long Runs

15:17 Different Approaches to Training Stress in Sprinting and Distance Running

16:11 The Importance of Overall Training Volume

19:31 The Obsession with Round Numbers in Distance Running

20:00 Training Load Errors in Recreational Runners

21:21 The Pitfalls of Incorrectly Executing Threshold Sessions

22:31 The Influence of Training Partners on Training Intensity

24:01 Understanding Threshold Sessions and Injury Risk

25:24 The Risk of Overuse Injuries in Distance Running

26:27 Tissue Degradation and Turnover

27:35 Metabolic Stress and Tissue Adaptation

29:30 Training Volume and Tissue Integrity

30:00 Maximizing Tissue Strength and Integrity

31:48 Factors Influencing Injury

33:08 Catabolic Stress in Distance Running

35:14 Preventing Overuse Injuries

36:24 Recovery and Other Factors

37:40 Psychological and Emotional Stresses

38:32 Biomechanics and Injury Development

40:48 Repetitive Load in Distance Running

43:17 Optimal Foot Strike and Surface Area

45:56 Nuanced Approach to Cadence

49:31 Lack of Nuance in Running Recommendations

50:52 Balance Between Biomechanics and Tissue Capacity

Melbourne Athletic Development is a sports and injury management clinic based in Melbourne, Australia. To maximise your performance or optimise your injury management contact the team at www.melbourneathleticdevelopment.com.au