January is a Month of Resolutions
In the Physiotherapy world, January is the month of resolutions (insert start running ;)
Followed shortly by February, the month of consultations (insert injury and contact your physio ;)
Most would agree that not all miles are created equal. Sometimes an easy run feels hard and a hard run feels easy. To accurately gauge the stress on your body, it's essential to take into account not only external factors like distance and speed, but also internal factors like your level of recovery, sleep, and overall stress levels. One effective way to do this is by keeping a log of your runs and using a rate of perceived exertion scale to document how each session felt, on a scale of 0-10. This will give you a more complete understanding of how your body is responding to your training, and allow you to make adjustments as needed.
Here are some tips to prevent injuries in January:
Keep in mind that an injury is often a result of doing too much too soon. If you’re starting a zero kms in December, your first week back should be walking with short (1-2 mins) running intervals.
As you start to build your exercise routine or mileage gradually, keep track of how you feel after your workout/run. On a scale of 0-10 what was your perceived effort/exertion? Most days the numbers should be low. Pick 1-2 days/week where your effort feels like a 6+
If work or family life become very stressful or sleep is affected, this is not a good time to hit the gym or pavement harder. Instead, try to do something more restorative like meditation, yoga or reading. Injuries can creep up with added stress alone, not just miles.
Workout with a friend to boost those endorphins and to keep you accountable when you're working too hard or not showing up!
Not every week will be your best week, the climb to faster running or a stronger body has peaks and valleys. Don’t look too closely at the week to week data. Document your journey and assess it in months and seasons.