1. Running in the Fast Lane.
2. What is Normal When Listening to Your Body?
3. Training Errors.
4. Positive Training Principles - The Strategic View.
5. Practical Characteristics Associated with Training.
6. Psychological Factors Associated with Injuries.

Running in the Fast Lane

According to Dr. Steven Fleck, Sports Physiologist for the US Olympic Committee in Colorado Springs, the key to physical performance as we age is to be consistent in our exercise programs. "If we de-train, it becomes very difficult to fight our way back into shape. Continuing an exercise program, even if it is a moderate one, is a lot easier than having to start all over."

You know that an increased effort will be needed to maintain your training program if … "your knees make noises even your opponents can hear, your right elbow hurts and you are left-handed, and you try to plant your foot to change directions but continue running three more steps." This spoof on competitive athletics appeared in Penn State's Sports Medicine Newsletter. While satirical, it still reflects the fact that aches and pains are the single greatest hazard to consistency in exercise programs, even for the most elite athletes. Without the benefit of coaches and trainers, however, non-athletes face a bigger problem keeping the pain from their gain. Furthermore, many assume that aches or muscle soreness are signals to stop altogether.

The health and performance benefits of a regular exercise program have long been acknowledged, but they don't come for free; it takes regular workouts. Still, the more one trains, the greater the chance of injury. Therefore, the executive who recognizes that exercise is a key component to a healthy lifestyle must walk a fine line to stay in the fast lane. Doing so a big challenge because injuries are extremely common, while typical activity levels and regularity of exercise diminish with age.

Are aches and pains inevitable? Does exercise actually increase both the incidence and severity of these problems? Can anything be done to lessen the painful effects of a regular exercise program? How common are training injuries? Is there a time when the smartest thing is to mothball your running shoes?

Virtually everyone who exercises will experience aches and pains. The symptoms range from joint stiffness in the morning, to sore muscles following a previous day's workout, to an injury which cannot be ignored. A recent article in Sports Medicine noted that among average recreational runners, "the overall yearly incidence rate for running injuries varies between 37 and 56%." As sobering as these statistics are, there is a silver lining when the rest of the story is heard: The vast majority of injuries sustained by individuals participating in aerobic activities can be prevented! Moreover, our musculoskeletal system is robust and can adapt to most all stresses encountered in training programs. In other words, with adequate, balanced overload of the muscles, tendons, ligaments and bones, all of these structures grow stronger and can withstand increased stress in the future. Therefore, the key to minimizing the chance of injury is to listen to your body and avoid common training mistakes.

Source: Halle, J. (Ph.D., Lieutenant Colonel, US Army). Exercise Injury Prevention: Running in the Fast Lane. From "Executive Wellness: A Guide for Senior Leaders." U.S. Army Physical Fitness Research Institute (USAPFRI), U.S. Army War College (Eds.). Carlisle Barracks, Pennsylvania.

Running in the Fast Lane | Listening to your Body | Training Errors Training Principles | Practical Training | Psychological Factors