subject: Preventing Running Injury With Changes In Season [print this page] As seasons change, many people adjust their training routines. Routines may change from running on a treadmill to a road , or changes
from track running to a treadmill. There are general rules to remember when adjusting any athletic training routine. These changes are especially critical if the new routine includes a change in the training terrain or workout conditions.
RULE #1: Any changes to a workout routine should be gradual. Acute changes can result in overuse injuries related to stress fractures, capsulitis, and tendonitis. An example includes changing from an indoor to outdoor running program. When making this change, allow your body time to adjust to the increased demands of the new terrain. Indoor treadmill running is lower impact running than outdoor road running. Acute change from indoor to outdoor training can present risk of injury such as stress fractures, shin splints and plantar fascitis. RULE #2: Adjust your routine to match the training conditions. Consider temporarily reducing the distance, duration or frequency of training on a new surface until your body adjusts to the demands. Also consider how a new routine may emphasize different muscle groups with running. An example is the seasonal training changes with fall weather. Many runners incorporate more trail running in their training to enjoy changes in fall foliage. The uneven terrain of trail running requires greater use of peroneal and posterior tibial tendon muscle groups to provide ankle stability on uneven trails. These muscle groups may therefore fatigue faster when running trails in comparison with flat roads. One might consider reducing the speed of running or mileage to reduce fatigue of these muscle groups which results in ankle instablity and possible injury. The amount and duration of adjustment may vary among people depending on an individuals level of physical fitness, and how great the difference is between training conditions.
