187: Are Your Long Runs the Biggest Risk Factor for Injury?
Summary
The Running Channel Podcast examines a large-scale Aarhus University study of 5,200 runners, challenging the traditional 10% weekly mileage rule. The hosts discuss findings indicating that single-run distance spikes relative to a 30-day baseline are a stronger predictor of injury than total weekly volume. They explore the nuances of acute-to-chronic workload ratios and the importance of deload weeks for recovery. The episode concludes with a lighthearted debate about renaming the half marathon to the "Pekermi" to reflect its unique difficulty.
Topics discussed
Sponsorship and Copenhagen Road Running Championship
The Runner App sponsorship and training tools
Introduction to injury risk research and the 10% rule
Methodology of the Aarhus University runner study
Study purpose and correlation with injury risk
Defining the 10% rule and week-to-week ratio
Nuances of injury diagnosis and physio honesty
Physio advice compliance and exercise habits
Uncontrolled variables like new shoes and lacing
Population statistics and the three measured metrics
Explaining Acute:Chronic Workload Ratio (ACWR)
Single session distance findings and injury spikes
Implications for the 10% rule and deload weeks
Marathon training blocks and necessary jumps
Personal experience with 14-week marathon blocks
Context for beginners and post-marathon recovery
The 30-day baseline and compounding risk
Pressure of balloted events and elite athlete risks
Track running history and Josh Kerr interview
Call for listener research and sponsor recap
Sponsor segments and future training plans
Debate on half marathon Olympic status and naming
Closing remarks and final sponsor messages
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