Stress and Running injuries: part 2
In Part 1, we explored why stress contributes to overuse running injuries. In Part 2, we'll dive into how to incorporate healthy coping strategies into your routine.
Recap: Relying on running as your sole stress outlet isn't ideal because running itself is a form of stress. While running can be a coping mechanism, it's crucial to integrate specific rest and recovery activities to support your parasympathetic system. This system helps you recover from the physical stress of running and benefits other body systems that need downtime.
Here are research-based tips to help manage stress beyond just exercising:
Get Adequate Sleep: Aim for 8 hours per night. Those who average 6 hours or less have a higher risk of injuries, including bone stress injuries. During high training periods, consider getting up to 9 hours.
Eat a Well-Rounded, Healthy Diet: If you need guidance, numerous resources, including books (such as "Peak" by Dr. Dubbs) and dietitians, can provide personalized programs.
Implement Non-Running Coping Skills:
Meditation: Research shows it effectively reduces stress. Personally, I use the "Waking Up" app, but there are many options available. Try a few to find what works best for you. Try to start with a reasonable timeframe, like 10 mins per day. Consistency is the key. Think of it like strengthening: just doing it once isn’t going to get you strong.
Mindfulness-Based Stress Reduction (MBSR): This formal 8-week program, including one day of in-person training, has strong evidence supporting its effectiveness, especially for chronic pain. If local classes aren't feasible, online options are available on the MBSR website.
Breathing Exercises: These exercises offer significant health and stress benefits. Efficient breathing can also enhance running performance. Techniques to explore include diaphragmatic (belly) breathing, the Wim Hof method, and the 4-7-8 breathing method.
Schedule Relaxing Activities: Engage in activities that you find relaxing, such as reading, watching movies, spending time with friends and family, or practicing yoga (especially chill/restorative yoga). What relaxes one person might stress another, so choose what works best for you.
Some wearable devices, like Garmin watches, can track overall stress by examining heart rate variability (high variability is good, while low variability isn't). The body battery score considers sleep quality, training, nutrition, and other factors, giving you an idea of your recharge status. This data can alert you to high-stress periods, motivating you to prioritize recovery and stress reduction.
In a busy routine, adding more tasks might seem challenging, but think of these activities as preventative medicine for both running-related injuries and overall health. Your body will thank you for it!
