Help getting injured on 45miles a week!

You didn't provide any details on how your training ng for those 45 miles, but I'm guessing you need to slow down your easy runs. No faster than 7min/mi. Run most of your miles easy...at least 80%.

I have daughters that played soccer and ran.

Could simply be trauma of feet due to soccer history (striking ball).

Height and weight?

You and all the other posters on this thread completely missed the important parts of this post. Absolutely no indication of gym work whatsoever.

Having a naturally high VO2max does absolutely nothing for the strength of your calves or your biomechanics

Do all the stuff that everyone hates doing. Floor work etc.

+1

You need to build the lower leg muscles. Your athlete is getting too fatigued. Stress reactions and fractures often happen when the muscles cannot absorb the constant, repetitive impact that running demands. As a result, the energy transfers to the bone, leading to injury.

I advise you do gym work to strengthen the lower leg muscles, take the easy runs easier, and try running more mileage (and workouts if you can) on grass.

Best of luck. Would be a shame to see this talent go to waste due to injury.

3 sessions per week. That's pretty nuts and unsustainable. Get the athlete healthy. Check their diet in the process.

Once they are healthy, get their mileage up to 40 to 50 per week on all EASY runs and maybe one day a week of hill sprints. Hold there. Maybe for months. Then add like one quality session a week.

It's very easy to get runners injured early on. But it's also very easy to not get them injured in the same way. Change things up! Do less!

jkj wrote:

I have daughters that played soccer and ran.

Could simply be trauma of feet due to soccer history (striking ball).

What? Been playing/coaching soccer a long time, and a long-time runner- and coached many kids who do both at a high level- and I have never heard of foot trauma from ball striking. Maybe if they were kicking rocks. Or maybe you need to take some air out of the balls you use.

Can you elaborate on how these foot injuries resulted from kicking a soccer ball?

Thanks!

Oh sorry, the two 15km runs and one 12km split the hard training days paired with that rest day. The pace of these runs is 8.02 pace per mile.

Yeah I understand what your saying and I should of indicated that strengthening work is strongly incorporated. He is able to do single leg squats and one armed pushups. Legs are very strong.

Thanks trying to do my best.

Great question, sorry I didn’t add it before.

123 pounds and 5.68 feet.

I understand where your getting at.

However speed isn’t a strong side.

Leading the whole way and getting out kicked is the reality.

Natural Talent wrote:

Statistics of runner:

•17 year old male

• 15min 30sec 5000m time

• Sub 20min hilly 6km Cross country runner

• Been training for 2 years now

• Vo2 max last tested as a 14 year old on a science fun day (pre-training) result 67.8

(Soccer background)

• Three sessions per week out of...(Tempo/Fartlek/Hill reps/speed work ect)

• 15km x2, 12km x1 per week

• One rest day per week

• Wears proper good quality shoes

• blood test indicates diet isn’t lacking nutrients

Problem- Body can’t handle over 45miles for even one month without bone injury’s.

Eg. Stress reaction to feet/lower legs.

Any advice please? Would be appreciated!

Thanks in advance!

Update: on missed info.......

• 2x15km and 12km runs split hard session days and are at 8.02 mile pace.

•Strengthening work is incorporated; able to do single leg squats and one armed push ups. This indicates strength.

• weight and height - 123 pounds and 5.68 feet tall

Single arm/leg strength work is BS. People want to say, "oh when do you run on two legs" well the point of lifting is to improve power, not replicate running. If you want to create real strength, stop pussyfooting around and start actually improving your strength. You do this by doing heavy compound lifts for one working set for 3-6 reps.

Twice a week do the following:

Workout A

Barbell back squat 1 x 3-6

Stiff leg deadlifts 1 x 6

Dips or bench 1 x 3-6

Pull ups or chin ups one set to failure

Hyperextenions or gluten ham raises 1 x 6

Workout B:

Front squat 1 x 3-6

Deadlift 1 x 3-6

Push press 1 x 3-6

Barbell row 1 x 3-6

Hyperextenions or glute ham raises 1 x 6

*always do one or two warm up sets

* for athletes who only care about improving strength, one working set is all you need.

Single arm/leg strength work is BS. People want to say, "oh when do you run on two legs" well the point of lifting is to improve power, not replicate running. If you want to create real strength, stop pussyfooting around and start actually improving your strength. You do this by doing heavy compound lifts for one working set for 3-6 reps.

Twice a week do the following:

Workout A

Barbell back squat 1 x 3-6

Stiff leg deadlifts 1 x 6

Dips or bench 1 x 3-6

Pull ups or chin ups one set to failure

Hyperextenions or gluten ham raises 1 x 6

Workout B:

Front squat 1 x 3-6

Deadlift 1 x 3-6

Push press 1 x 3-6

Barbell row 1 x 3-6

Hyperextenions or glute ham raises 1 x 6

*always do one or two warm up sets

* for athletes who only care about improving strength, one working set is all you need.[/quote]

Salazar has said that:

“Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don't forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.”

So I like his advice in this area. Thanks though, will look into it.

You’re an idiot!

But hey don’t worry I’ve seen bigger.

You’re welcome; -)

Continue conversations.....

Of course you’ve ‘seen bigger’... everytime you sneak a peak while at public urinals.

Final comments for this thread?

Thanks guys.