Every amateur runner is ever seeking the answer to how many miles he should run per week. The answer to that question depend a lot on sex, age, years of training and a runners tolerance to pain.
The best answer I found was from a physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware’s Running Injury Clinic. This was her take on the question when asked in a runners world article.10 laws of injury prevention.
“Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured.” Various studies have identified injury-thresholds at 11, 25, and 40 miles per week.
To know how many miles you should run per week, just clock the miles and the level at which you start experiencing injury, thats your level. Your threshold is waiting for you to discover it!
The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.
Tips for speedy muscle recovery
Take a complete rest from training – missing one or two days cant hurt?
Hot baths with bath salts,
Stay hydrated day in day out
All the above will all add to the big picture of good recovery and reducing injury.
The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.
In my 5 years of marathon running I have seen some awesome Slogans written on runners T-shirts. The best are those slogans written on the backside of runners T-shirts. If you are behind a runner with a slogan written on his backside, the message can either inspire you or piss you off!
Slogans On running T-shirts that inspire
1. Pain is only temporary
2. Lets kick some ASSSSSS
3. Just do it
4. Its a piece of cake
5. I will let my running do the talking
Running T-shirt Slogans that can piss you off
1. You are now last
2. If you cant keep up with me, be a spectator
3. At least am not last – from a runner who beat you to the finish line.
When American skier, Lindsey Vonn, injured her shin muscle it was reported part of her treatment was a home remedy of Topfen Curd cheese.
She wrapped her leg in Austrian topfen curd cheese – a product similar to cream cheese that’s mainly used for eating but reported to also bring down swelling. This sounds to me something similar to Ice treatment.
The speculation is topfen curd cheese has some anti inflammatory properties.
According to a Washington Post article several other U.S. Ski Team members have tried plastering the product on ailing body parts to speed recovery.
There is no scientific backing for the soft white cheese but it seems some people are using it and it is working!
5. And finally she tried the unorthodox idea : tried a home remedy as she wrapped her leg in Austrian topfen curd cheese – a product similar to cream cheese that’s mainly used for eating but reported to also bring down swelling.