Workload, Training And Exercise: How And When To Change Training Loads
Regardless of what kind of exercise you do, or which sport you are passionate about, your training and competing load will inevitably vary.
A common question from the occasional gym goer, to athletes, is how much to increase or change my training load, and when can I do it?
Particularly when undertaking a new sport, the temptation to ramp up training and participation is huge.
Whilst physiotherapists and other health professionals have cautioned against this due to injury, recent evidence shows that these quick increases in training still applies to those already deep in a training block.
Whilst change to stimulate improvement is necessary, moderating this appropriately is crucial.
Research now shows us that any kind of acute increase in load, whether rapidly increasing your running kilometres in one week, or weights in the gym is the highest predictor for injury - not necessarily HOW you run, or HOW you lift.
Keeping a track of your training load, and gradually increasing, for instance, 10% weekly for runners, is essential to avoid a spike in training and an increased risk of injury.
When changing your training, it is also important to consider not to ramp up every variable at once - such as speed AND distance AND time.
This risk for injury is important to consider, as it increases risk of injury not only that day, but the following weeks, even if you returned your training to a stable level.
So consistency, gradual overload, and avoiding sharp spikes in training and general activity are some great places to start to avoid your injury risk. Happy training!