The 4 Most Damaging Types of Training

[blackdogdeek]

http://www.t-nation.com/training/4-most-damaging-types-of-training

There is no shortage of snark but there are also techniques for treating the most prevalent deficiencies caused by the particular types of training with videos.

 

[PenguinPower]

Love all of the cited research! It's on the internet so it must be true!

Seriously, running is the most damaging form of training? He makes a claim like:

Up to 80% of runners are in pain on any given run, no matter the distance, intensity, or course.

without any reference to back it up.

 

[ControlD]

Love all of the cited research! It's on the internet so it must be true!

Seriously, running is the most damaging form of training? He makes a claim like:


without any reference to back it up.

LOL. Well, he did say "up to 80%" so it could in actuality only be 1% but that 80% number sure looks a lot more damning.

 

[Zivic]

i was going to post this up, but after the backlash I got from people on the last link I posted up, thought maybe not. even though, xfit and running are the most damaging and

 

[ControlD]

At the same time, thanks for the link OP. I might be able to use the IT Band release technique he shows.

 

[smackababy]

I am inclined to agree with this article, but not for the same reasons. Each type of training increases the individual's "alone time", and that leads to injury in most cases.

Bodybuilding and powerlifting professionally are done with coaches and trainers ensuring proper form. Amateurs at the local LA Fitness aren't getting that (okay, no body builder or power lifter goes to LA Fitness, but you get the point).

Crossfit might have a cult like following and have tons of gyms with trainers, but how much actual individual attention are you getting? You are doing movements as fast as possible, and if your form isn't correct, you're "cruisin' for a bruisin'" as they say in my parts.

Running is even worse. How many people just "go run" without any idea of what proper running form is or shoes beyond "these look cool at the Nike store!"? Lots of individuals doing things on their own, with no idea what they are doing. Injuries are likely to occur.

 

[RagingBITCH]

I am inclined to agree with this article, but not for the same reasons. Each type of training increases the individual's "alone time", and that leads to injury in most cases.

Bodybuilding and powerlifting professionally are done with coaches and trainers ensuring proper form. Amateurs at the local LA Fitness aren't getting that (okay, no body builder or power lifter goes to LA Fitness, but you get the point).

Crossfit might have a cult like following and have tons of gyms with trainers, but how much actual individual attention are you getting? You are doing movements as fast as possible, and if your form isn't correct, you're "cruisin' for a bruisin'" as they say in my parts.

Running is even worse. How many people just "go run" without any idea of what proper running form is or shoes beyond "these look cool at the Nike store!"? Lots of individuals doing things on their own, with no idea what they are doing. Injuries are likely to occur.

I'm less inclined to agree with you on "proper running form". When I just put on a pair of shoes and ran (granted, fitted by a running store since my GF at the time was a runner) - I heel striked like a mofo and only had one issue of injury. (Plantar fasciitis, ramping up to run my first half while training for my first full) That went away after 2 weeks and I ran 5 marathons and countless halves during that time.

It wasn't until I changed my running form and gait that I became injury prone to land more mid/forefoot. (Achilles, ITB both legs, stress fracture, patella chondromalecia) If it works, don't fix it. I'd agree with you on being fitted for shoes, but for someone who just wants to run a casual 3-5 miles every other day, there's little harm in doing so.

 

[blackdogdeek]

My wife started c25k and within the first two weeks (still alternating walking with running in 1 minute intervals) she started getting pain in her shins, presumably from shin splints. She was wearing some random pair of Reeboks. After she went to our local running store and was properly fit for a pair of running shoes (Brooks I think), no more shin splints.

 

[pauldun170]

I am inclined to agree with this article, but not for the same reasons. Each type of training increases the individual's "alone time", and that leads to injury in most cases.

Bodybuilding and powerlifting professionally are done with coaches and trainers ensuring proper form. Amateurs at the local LA Fitness aren't getting that (okay, no body builder or power lifter goes to LA Fitness, but you get the point).

Crossfit might have a cult like following and have tons of gyms with trainers, but how much actual individual attention are you getting? You are doing movements as fast as possible, and if your form isn't correct, you're "cruisin' for a bruisin'" as they say in my parts.

Running is even worse. How many people just "go run" without any idea of what proper running form is or shoes beyond "these look cool at the Nike store!"? Lots of individuals doing things on their own, with no idea what they are doing. Injuries are likely to occur.

Agree with all points.

 

[pauldun170]

I'm less inclined to agree with you on "proper running form". When I just put on a pair of shoes and ran (granted, fitted by a running store since my GF at the time was a runner) - I heel striked like a mofo and only had one issue of injury. (Plantar fasciitis, ramping up to run my first half while training for my first full) That went away after 2 weeks and I ran 5 marathons and countless halves during that time.

It wasn't until I changed my running form and gait that I became injury prone to land more mid/forefoot. (Achilles, ITB both legs, stress fracture, patella chondromalecia) If it works, don't fix it. I'd agree with you on being fitted for shoes, but for someone who just wants to run a casual 3-5 miles every other day, there's little harm in doing so.

My first experience at the dedicated "running" store resulted in $100 spent to have sore knees.

What I did get out of working with the folks there and reading around is it take some trial and error to get the right sneaker. For many folks, they buy whatever shoes so they can "start running", end up with injury or soreness and then thrown in the towel. They then jump on the "running causes "x" brigade.

Fortunately, I started with a good pair of sneakers prior to the "running store" experience so I knew that on the next go round I could work with the folks to identify which sneakers work well for me

 

[ControlD]

My first experience at the dedicated "running" store resulted in $100 spent to have sore knees.

What I did get out of working with the folks there and reading around is it take some trial and error to get the right sneaker. For many folks, they buy whatever shoes so they can "start running", end up with injury or soreness and then thrown in the towel. They then jump on the "running causes "x" brigade.

Fortunately, I started with a good pair of sneakers prior to the "running store" experience so I knew that on the next go round I could work with the folks to identify which sneakers work well for me

Good points.

There is a fair amount of research that shows the current "pronation control" paradigm that running shoe stores normally use to match shoes to runners may be severely flawed. My own limited experience somewhat matches that as well.

If anyone is interested, I highly recommend Peter Larson's book for a very neutral look at the subject. It was a real eye opener for me.

http://www.amazon.com/Tread-Lightly-Footwear-Injury-Free-Running-ebook/dp/B00872J5VI/ref=sr_1_2?ie=UTF8&qid=1411590713&sr=8-2&keywords=peter+larson

 

[alkemyst]

If you can't handle what you are going to do it will be dangerous.

If you don't understand what you are doing, doubly so.

 

[piasabird]

The older you get the less running is good for you. Joints tend to ware out.

 

[ControlD]

The older you get the less running is good for you. Joints tend to ware out.

I don't think any recent studies on the subject support that claim.

 

[smackababy]

I don't think any recent studies on the subject support that claim.

I've actually read that as humans continue to push their limits in all aspects of sports, it is being determined that the body is a lot more durable than we previously though. Look at the ultra marathon runners, for example. We have evolved into rather sturdy bodies. Our mind limits that ability though. It stops us from biting off our fingers or pushing a sprint to the limits of what we can do. As we continue to push that limit, or go beyond what our brain was programmed to tell us to stop at, we are discovering fascinating things.

 

[pauldun170]

I don't think any recent studies on the subject support that claim.

With a few races under my belt this is what I've noticed with the brackets

<20 - Whippersnappers who are on some track team ruining it for the rest of us. Seriously...screw those people.
20-25 - Ex track team members who fill out the top ranks. (The "I'm going to warm up for the 15K race by going for a 5K run")
25-39 - Most of the runners. I was pretty competitive in this group. The occasional top tier person but not to many.
40-50- Something happens where everyone is magically faster (tough bracket)
50-60 - The leathery bastards...how the hell are they keeping pace with everyone? I've seen folks from this group finish to 5 overall.
60-70 - Finishing with the 25-39 crowd
70-80 - Finishing with the "I'm a mom and I'm run\walking to support the slogan of this t-shirt that me and my girlfriends are wearing!!"
80+ - Always seems to be a couple of these folks. Usually honorary mention.

Meanwhile, the dozens of folks I personally know going for knee replacement surgeries are people who don't run or "I love chest day and bicep day" gym rats.

 

[SP33Demon]

I don't think any recent studies on the subject support that claim.

Actually there are heart remodeling studies that show long distance running decreases lifespan. I'd bet that long term hardcore powerlifting and crossfit would do the same (to a lesser degree), where you're constantly pushing your heartrate to extreme levels. Nothing will top marathon runners who are redlining their BPM every day, that shit just isn't healthy and it's arguably not even helping your overall health since it's taking muscle away from the body.

 

[smackababy]

Actually there are heart remodeling studies that show long distance running decreases lifespan. I'd bet that long term hardcore powerlifting and crossfit would do the same (to a lesser degree), where you're constantly pushing your heartrate to extreme levels. Nothing will top marathon runners who are redlining their BPM every day, that shit just isn't healthy and it's arguably not even helping your overall health since it's taking muscle away from the body.

I believe that is one study, and has since it made it's rounds on the internet been disproven, or at least, shown the conclusions made don't support the data and it contained serious flaws.

 

[ControlD]

Actually there are heart remodeling studies that show long distance running decreases lifespan. I'd bet that long term hardcore powerlifting and crossfit would do the same (to a lesser degree), where you're constantly pushing your heartrate to extreme levels. Nothing will top marathon runners who are redlining their BPM every day, that shit just isn't healthy and it's arguably not even helping your overall health since it's taking muscle away from the body.

Yeah, I've seen numerous articles on this and I'm not sure what to make of it all honestly. I was referring to the old line "running will ruin your knees" that I grew up with.

I suppose like most things in life some degree of moderation is the key. I doubt running one marathon a year is too destructive to one's health. Maybe running 50 of them is quite the opposite.

 

[RagingBITCH]

I don't think any recent studies on the subject support that claim.

Yep, most conclusive (albeit, smaller sample size) was the Stanford study:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/

 

[Teizo]

T-Nation is bro-science central, and that article is full of it.

Most people just let their egos get the best of them and do things they are not yet ready to handle, and the overwhelming vast majority are broken down human beings with a wide range of mobility restrictions.

Bodybuilding with it's emphasis on isolation rather than functional movement is actually more harmful that most other forms of training. Just because there are less 'major' injuries does not mean it is more beneficial or worthwhile. Plus, the data for bb'rs is grossly understated as I know quite a few bodybuilders who are constantly injured.

 

[smackababy]

T-Nation is bro-science central, and that article is full of it.

Most people just let their egos get the best of them and do things they are not yet ready to handle, and the overwhelming vast majority are broken down human beings with a wide range of mobility restrictions.

Bodybuilding with it's emphasis on isolation rather than functional movement is actually more harmful that most other forms of training. Just because there are less 'major' injuries does not mean it is more beneficial or worthwhile. Plus, the data for bb'rs is grossly understated as I know quite a few bodybuilders who are constantly injured.

I watched some crossfit competition last night, two people were injured. Those are professional crossfitters doing their "functional movements" like idiotic pullups.

And, claiming something is more harmful because it is less beneficial is grossly misinterpreting the words "beneficial" and "harmful".

 

[ControlD]

Yep, most conclusive (albeit, smaller sample size) was the Stanford study:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152/

Thanks for the link!

 

[Teizo]

I watched some crossfit competition last night, two people were injured. Those are professional crossfitters doing their "functional movements" like idiotic pullups.

And, claiming something is more harmful because it is less beneficial is grossly misinterpreting the words "beneficial" and "harmful".

Just because you don't know what a gymnastic pull up is doesn't make it idiotic.

I suppose if you are trying to escape danger you are going to tell your pursuer to hold on a second while you do a pull up to feel the burn and focus on hypertrophy. Bodybuilding is not a worthless endeavor, but the dogma the internet police try to spew is hilarious. There is a time and purpose for each.

Willful ignorance is your own fault.

P.S. Ronnie Coleman walked out on the stage of the Olympia with two crutches from double hip replacement surgery. I guess I should use that as a synopsis for all of bodybuilding? The obvious answer is no, of course.