Concurrent training to prevent injuries

Marc Gispert

9 May, 2018

Today we are with one tree in terms of endurance sports such as running, swimming, cycling, trails mountain biking, triathlon ... These activities have in common that they take place outdoors and manifest themselves as a way to escape from the daily routine.

Today we are with one tree in terms of endurance sports such as running, swimming, cycling, trails mountain biking, triathlon ... These activities have in common that they take place outdoors and manifest themselves as a way to escape from the daily routine.

To perform any of these disciplines correctly and healthily, it is important to perform one prior preparation to avoid injury, both functionally (joint or muscle), psychologically (mental boredom by repeating the same routine) and general health. If we do not do so, we will enter a state of overexertion, in which we will not be able to give the best benefits, as we will accumulate residual fatigue due to excessive training or to perform a poorly planned workout.

To avoid injury if we train to perform a resistance activity, it is important to consider the following basic principles.

Give more importance to frequency than volume
To get used to any type of activity, it is important to give the body a repetitive stimulus frequently, repeated many times. That is, we avoid doing many concentrated miles in just one day or a couple of days a week. Better to establish a weekly structure: 3 or 4 alternate days, that is, training day and rest day, and then we will add mileage. In this regard, we recommend that you start by setting the weekly volume by time. For example: 3 days a week 20 minutes every day. And as the training process progresses, increase the volume as well as the intensity of the sessions but without exceeding 60 minutes per session.

The key aspect: the intensity of the sessions
If we start out in a sport, we will try to do sessions at more aerobic rhythms or lower intensities. And as we have more experience we will increase the intensity of the sessions, to give more quality to our training without having to increase the volume or duration.

The work of force is essential
To develop a resistance activity, we must keep in mind that with each step, arm or pedaling we do, we are wearing down our muscles and reducing their size. So it is important, before and during the training of resistance activities, to do a conditioning of all the muscle groups that we will request later in our activity. To strengthen them and give them the necessary volume that allows us to withstand the repetitive impact to which we will subject them without wearing them excessively and thus avoid possible injuries. If you are training for a resistance activity, it is very important that you plan specific strength work with your trainer. Think that a good job of strength, apart from not injuring yourself, will allow you to increase performance at the same time as efficiency in the very technique of the activity for which you train or compete.

If you want to guarantee yourself a healthy endurance activity, trying to prevent injuries that result from bad practice, we recommend that you talk to your sports technician and plan a good conditioning job.
Keep training with a lot of energy but be aware of what you are doing and the impact that training has on your body.

Cheers and miles (well done!), See you at the club!

the author

Marc Gispert

Water aquatic technician Claror Sardenya

Graduate in Physical Activity and Sports Sciences, Postgraduate in Sports Physiotherapy and Degree in Nutrition and Dietetics.

more information

add the magazine to RSS

We use third-party cookies to collect information about your visits and use of our website. If you continue browsing this web we will understand that you accept the use of these devices. More information: Cookie Policy

GTranslate