- Normally, it’s a signal from your brain that something is not normal
- However, not normal doesn’t always mean dangerous, it may be just something you are not used to.
- Research shows that your brain is constraining your performance because it is conservatively trying to protect you.
- Navy SEAL instructors estimate that when people start to quit, they have used only 40% of the resources available.
- Interesting article here
- Think about why you are able to muster a kick when you near the finish line even when you felt completely spent just before that, or bonked and still finished strong.
- Again, it’s your brain trying to protect you.
- Your brain is holding your muscles short
- Perhaps because you aren’t strong enough to control a muscle at end-range-of-motion
- Perhaps because you’ve accumulated enough insult to your tissues and your brain feels they need time to repair
- Perhaps because your whole system is stressed and your brain would prefer you didn’t attempt all-out performance
- To illustrate:
- A study on patient flexibility showed dramatic improvement under anesthesia – and then a return to normal post-operation.
- There are countless examples of improved flexibility by changing sensory input or even conscious thought.
- Try some of our experiments.
- Dr. Michael Leahy, founder of Active Release Techniques (ART), developedf the “law of repetitive motion” equation which helps us understand what factors contribute to repetitive use injuries.
- The “law” is expressed as I=NF/AR where:
I = Insult or injury to the tissues
N = Number of reps
F = Force (as a percentage of maximum strength)
A = Amplitude (size of movement)
R = Relaxation period (lets just say rest)
- So, removing some of the complexity, if you want to reduce your risk of repetitive use injury , you’d:
- Vary your repetitive movements from time to time, e.g., pace, cadence, stride, etc.
- Activate your muscles during warm-up and spread the load across them
- Particularly strengthen and mobilize areas where smaller movements take place, e.g., feet ankles and tibial rotation
- Allowing rest and reduced tension periodically, like occasionally walking or performing mobility drills during a run
- Just as running lots of easy miles is unlikely to improve your deadlift, it’s also unlikely to strenghen breathing muscles.
- Lots of repetition of lower intensity exercise is unlikely to improve strength at all.
- Strength of running and breathing muscles should be trained independently of running.
- Strong muscles don’t fatigue as easily as weaker muscles
- Make them less likely to limit your performance
- Reduce the likelihood of injury
- Biomechanically, we run best when our upper body and lower body move in a pattern called back force transmission
- When our right leg goes forward, our left arm goes forward too and our right arm and left leg go backwards
- This stabilizes our torso, maximizes ground force transfer and dissipates energy moving through our bodies
- Neurologically, that pattern is a skill, fine-tuned by something called a central pattern generator.
- Practicing moving in a way that is similar, but not the same, has the potential to foul up your most efficient movement patterns.
- “For every action, there is an equal and opposite reaction.”
- If you don’t have arm swing as the equal and opposite reaction to your leg stride, something else has to move, typically torso rotation.
- And if that doesn’t move, the force may be absorbed by tissues in the body which could increase injury risk.
- If you are running with something in one hand or pushing something
- If it’s occasional – fine.
- Change hands periodically, if you can.
- Try to run with nothing in your hands and good form at the end of your workout.
- Certainly. See why in “Anything can change anything”
Look here to see why everybody is different and should train differently
Look here to see why “if you aren’t assessing, you’re guessing”
- Look to see why you should “Treat everything as a skill”