@Jesse Garn and I discussed why runners can feel ready to increase training before their bones and tendons have adapted, and compared “stairs” versus “ladder” progressions. We also covered how tracking training and recovery can help identify what’s behind a flare-up and guide earlier adjustments. Key takeaways: - Use a “stair” progression: Increase training, then hold steady for 2–3 weeks before increasing again, rather than adding a little every week. This gives the body time to adapt. - Feeling fitter doesn’t mean every tissue is ready: Cardiovascular fitness can improve faster than tendons and bones adapt, so runners may do more before those tissues are ready for the added load. - Keep changes identifiable: Holding a training level - and avoiding changes to too many variables at once - makes it easier to understand a flare-up and avoid pulling back more than necessary. - Track training and recovery: When symptoms appear, look at changes from the prior 2–4 weeks, including training, sleep, stress, illness, and other activity. Daily app check-ins can help spot trends early enough to adjust the plan.

@Jesse Garn and I will be live in the group tomorrow at 11am (not noon). Come join us or send any running related questions here and we'll talk about them on the call!

Happy Friday! Another chat with Jesse today - this one about ankle sprains. Mini summary: -Ankle sprains are common and often recur because proprioception, ankle mobility, and strength are not fully restored; prior sprain is the biggest risk factor. -Move beyond prolonged RICE toward early, tolerable weight-bearing, then rebuild dorsiflexion, calf/peroneal strength, balance, plyometrics, and graded running - especially before technical trails. Also discussed are the Ottawa Ankle Rules to rule out a fracture after an ankle sprain. If negative, generally movement of the ankle and early loading help to speed recovery (not pushing beyond mild pain). Attached graphic from: https://www.roshreview.com/blog/rapid-review-ottawa-ankle-rules/ Also discussed was how PEACE & LOVE is preferred over RICE for acute injuries. Attached graphic from https://beyond-physio.com/peace-love-injury-recovery/

Hi everyone! Happy (almost) Fall! 🍁 Join @Kelton Cullenberg and I tomorrow at 11am EST for a discussion on ANKLE SPRAINS. Super common injury - very outdated approach. Looking forward to discussing more tomorrow!