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Hey Quaranturnt Crew, A couple days ago I threw some foundational principles at you. First came the SAID Principle followed by the concept of Progressive Overload. Today I want to give a very tangible example of how that plays out to be useful: Building up to distance running without falling victim to shin splints. If you’ve ever gotten into running, you probably loved/liked/tolerated it until you got injured - very often running results in some form of shin splints or hip pain. Well, the best understanding we have on the cause of shin splints is that they result from some combination of muscular overuse and impact-related bone stress. How do you treat the issue of muscular overuse? My answer won’t surprise you. You build up to it. Increase your running distances little by little* and eventually your muscles build the endurance to handle a run. How do you treat the issue of impact-related bone stress? The answer is the same. Running is a demand you impose upon your body. You will safely adapt to those challenges specifically if you build to the activity with progressive overload. This means you increase the mileage slowly, just barely pushing outside the bounds of your current capabilities. And your body will actually increase the strength of your muscles and your bones. Everything in your body adapts. You just have to give it the proper stimulus and timescale. That is the power and meaning of the SAID Principle + Progressive Overload. Learn more about bone stress in this podcast. Here is the IG Post.   * Note: When I say “increase running distances” this doesn’t just refer to the distances you run within a single running session. It is important to keep in mind how far you are running over the course of each week. Not the topic of today, but this is obvious if you think about how well you would fair if I asked you to do a single 7mi run today versus daily 7mi runs for the next week.
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