ATHLETE: 34 year old female runner with a history of multiple Bone Stress Injuries (BSIs), osteoporosis, knee osteoarthritis, hip labral tear, and an eating disorder.
GOAL: Break injury cycle and work towards building fitness for the marathon distance.
OUTCOME OVER 2 YEARS: Stress fracture free with multiple marathon PRs! Longest period of time athlete has been without a stress fracture in her life.
HOW DID SHE DO IT?
MOST IMPORTANT CAVEAT: EVERY athlete requires a different path.
We made many mistakes along the way, but ultimately her successful marathon journey did not fit with mainstream recommendations for marathon training due to her bone & muscular health history.
We adopted many recommendations from Dr. Stu Warden’s research while she did the hardest work of putting her health first and utilizing her extended Team (RD, psychologist) to set a healthy foundation. She was ready to find her healthiest path forward!
Key training parameters implemented
Based on bone health research
(Warden et. al, 2021)
1 FULL week off from running every 12 weeks.
1 FULL rest day per week (2 FULL rest days on most occasions for this athlete).
2-3 weeks of progressive training followed by 1 week of reduced volume of training.
Weekly plyometric and strength based training.
High intensity running volume was kept very low and progression was very, very conservative.
Yearly periodized approach. Several weeks of downtime after each marathon.
* Above data tracked from last 2 years of training
* Athlete completed her first marathon in June 2022 prior to us working together again in January 2023
Sharing this for the athletes that are experiencing a chronic BSI or soft tissue injury cycle. There is a healthy way forward, but it will look a lot different than what other running friends are doing (and probably will look much different from this athlete case).
There is more to this process than just a change in training structure. The hardest work comes with embracing where you are and the willingness to put your health first!
I believe in you!
[Athlete provided permission to publish information above]