The DEFINITIVE thread imparting WISDOM to you young bucks

Learn injury prevention exercises and try out different exercises when you tweak something until you do something where you can feel the muscle involved in the injury without worsening it. Keys though are eccentric calf drops and bass drum pedal for achilles, calf, and shin splints; step ups and step up cross body for hips; don't do speedwork when you have a tweak; and go back slow and gradual the first few days after injury recovery.

Gradually step up mileage and workout intensity, running with others to raise both, but run the pace you need to on non-workout days even if you're getting passed by grandmothers on a jog.

1. Always use a condom.

2. Never tell a girl that you love her.

If you follow these two, simple , rules you will definitely be a better runner!

Imagine posting this tripe. Yea I’m on an all meat diet dropping PRs , said nobody ever. Get tf out of here with your science denial garbage.

Strong disagree on the slow mileage being mediocre advice. I believe the vast majority of college runners would be much better served by proving they can consistently run 90-100mpw with the mileage over 7:30 pace and the workouts not becoming races. IF they can do that for 1-2 years, then they can experiment with quicker mileage days.

This is consistent with wejos “why I sucked in college essay”. I bet that because of the internet, college kids are better about managing intensity than my generation, but I also bet the majority are still running too little miles, too fast.

The only guy from our college team to make a worlds team on the track agreed that was his biggest change post-college: more miles, slower.

I agree with the poster about maintaining speed year round. Short sprints, short hills, strides weekly. That’s another perk of running the mileage easy— you’re fresh enough to do the little things right.

The more I learn about the Ingebrigsten bros training (influenced by Bakken) the more I think they're doing things right:

1. Good volume, done slowly (walking up hills if HR too high!)

2. Emphasis on threshold (train what is trainable)

3. Maintain speed (hills and frequently on the track in spikes)

replyingtoloser wrote:

Imagine posting this tripe. Yea I’m on an all meat diet dropping PRs , said nobody ever. Get tf out of here with your science denial garbage.

You are the science denialist my friend :-)

As I said, I am a doctor of naturopathic therapy (ND). All of my vegan patients have become emaciated and later died. What do you call that?

I rest easy because I have science on my side.

See here:

If you’re ever going to cheat on your significant other, think for a minute and JJO

These are more work/life ones but:

- Your value is largely determined by how many headaches you either cause it alleviate. Skill or being the best is rarely the top contributor, reliability and being able to solve problems is vastly more influential.

- Similarly, it's rarely about how good you are or any kind of test scores or metrics. The relationships you make will take you much further. Don't try to make "connections" make friends and they will bring you with them toward success, and vice versa.

- More relating to life, you can leave this world at any moment. Be grateful for the time you have. Now only.

Run trails on your easy days and for the occasional long run: increases strength in feet, ankles and core. Do not drink. Drinking is a monumental waste of resources, one good hangover can set your body back days in terms of recovery. When you put several beers on top of a hard week of training, your body has to do double duty by burning off the alcohol and re-supplying your muscles. A basic understanding of biology is all you need to understand that you're putting yourself on a back foot by doing this. Your competitive life is short, your drinking life can be quite long if you choose it to be.

To add on to multiple other posters- in addition to getting in some trail miles in every week, try to generally switch up your surfaces for a variety of different impact stimuli. If you start barefoot running on turf introduce it SLOWLY. Similarly, try to rotate at least two different shoe model, preferably with different offsets.

A large variety of impacts creates a more resilient runner and is a small change to greatly improve injury chances IMO. This can also apply to adaptations from hills, weights, plyos etc

Set high long-term goals -- ones that you don't tell anyone about. No sense in dreaming small.

If you're injured, take it seriously. The way to help your team -- and yourself -- most over a season isn't "playing hurt", it's getting back to 100% as soon as you can. There are very few exceptions (such as conference meet week, etc.).

I'll repeat what many have said -- EASY on the designated easy days. And easy is a feeling, not a pace. On easy days, measure time or distance, but not both.

Similarly, rest is essential. You can't cheat on rest / sleep for very long and maintain performance and stay injury-free.

You've linked a paper about nutrition for cats. Seriously? Next time I'm looking for dietary advice, and also a cat, I'll come your way, but for now, would you mind sticking to science done about humans?

Save 10 percent of every paycheck. No matter what. There is nothing else you can do to control your future than saving.

You are.. obviously not a doctor lmao. Naturopaths4trump as a username is more than enough to prove your pea brain.

When you graduate, if possible, live 4-5 miles from a workplace with a shower. Most other things will fall into place!

not a cat wrote:

You've linked a paper about nutrition for cats. Seriously? Next time I'm looking for dietary advice, and also a cat, I'll come your way, but for now, would you mind sticking to science done about humans?

Please link me all of the scientific papers that prove vegan extremism to be safe and effective at curing human disease :-)

Hint: you can't because they do not exist. Veganism is extremely dangerous to our children and should be banned.

renownedbiochemist wrote:

You are.. obviously not a doctor lmao. Naturopaths4trump as a username is more than enough to prove your pea brain.

You sound triggered ?

Typical liberal ad hominem response.

When in doubt, rest it out. Most soft tissue injuries occur because people ignore a pain that they know is not a normal ache and pain and try to train through it in the hopes that it will just go away. These soft tissue injuries can almost always go away with just a few days rest, but instead turn into season threatening injuries and even chronic problems all just to try to get in a track session that could have easily been skipped.

Do not let your training get stale. In order to improve, you need new training stimuli. If you keep going back to the same workouts, you will see diminishing returns. This is tough when you are on a team and have to do what everyone else is doing. But if you feel like you have plateaued, it is time to talk to your coach about doing something different to challenge you. This is much worse for post-collegiate runners. I see people beat their legs up against the wall by following the same training program year after year and doing the same test workouts. If you have always done a lot of fast stuff, spend some time doing more of a tinman-esque program and vice a versa. Like Arnold Schwarzenegger said, "you have to treeeck your mahssels." Muscles improve by adapting to training stimuli. Once they adapt, you have to have new stimuli to see improvement.

not a cat wrote:

You've linked a paper about nutrition for cats. Seriously? Next time I'm looking for dietary advice, and also a cat, I'll come your way, but for now, would you mind sticking to science done about humans?

Obvious troll is not obvious?

This is a great thread, aside from the obvious troll. Thanks!

Similar to Precious Roy's comment "When in doubt, rest it out"...

(I'm quoting Matt Downin, a master at peaking at the right time)

"It's a lot better to go a little undercooked than overcooked."

Meaning, resist the urge to overload your training because you think you're "behind schedule" -- especially in the final run-up to the goal race. It's not an exam you can cram for.

It's mostly applicable to post-collegians who may be working without a full-time coach.