We’ve laid out some common endurance training best practices accompanied by some tailored to your needs as a badass blade runner. We’ve also teamed up with our favorite professional para-triathlete and sports therapist Sebastian Engwald to give you the champion’s recipe for going the distance.
How to train for a long run as an amputee
Going the distance isn't that far. You just have to get going.
So, you finally got your running blade, started running, and the idea of doing a long run just came to mind. If this sounds a bit like you, well, you just came to the right place.
If you are still new to this whole running as an amputee thing, first check out how to run on a running blade.
Note: Training more intensely is naturally going to cause changes to your body such as gains in muscle mass and loss of body fat. As an amputee, you should be aware that variations in your stump volume are also likely to occur. This could mean that you might end up needing a new socket for your extra-fit body.
So, why should you spend weeks preparing for a long and arduous run? Because you can! And because training your body and mind to accomplish a challenging task can be one of the most rewarding experiences one can embark on. Plus, it’s pretty healthy. So, if you have the spirit to venture into such a pursuit be ready for some training. Let’s do this!
Before you even think about running, it’s essential to be mindful of your food habits. Yes, your training really starts in the grocery shop. If you aren’t eating healthy, nutritious foods, your body simply lacks what it needs to fuel your run. Carbs are key in providing your body with enough energy. Proteins, healthy fats, antioxidants, and vitamins are great to strengthen your muscles, and bones and reduce inflammation. Got your fridge full of fresh veggies and fruit? Great! Time to throw that running prosthetic on.
Note: It’s important to have a well-fitted socket and liner along with a well-aligned running blade. Having your prosthetic fit a little bit off will have a significant negative impact when attempting long runs. So make sure that fit and alignment are spot-on!
Let's start training
Lets warmup
Warmup gradually raises your body temperature and increases blood flow to the muscles which helps to reduce muscle soreness and lessen the risk of injuries. The warmup is not just great to prepare your body physically but also to prepare yourself mentally for the training ahead. So get that mind and body ready before you hit the floor running. Add a special focus on stretching your hips with some lunge variations.
Start slow and steady
You build endurance by running as frequently as you can but if you haven’t been the most avid runner recently we advise you to start small but stay consistent. Running 1 or 2 times a week for a couple of months can go a long way. Scheduling your runs in advance or finding a running buddy can help you to stay consistent.
In the beginning, focus on running posture before attempting any long runs. Remember to stand tall, breathe naturally, keep your shoulder blades stable, look ahead and avoid slouching. Video record yourself to see how your posture looks and fix it accordingly.
Be patient. Achieving good physical performance takes time. Patience combined with persistence is the key combination for success in running.
HIT it
One of the best ways to improve your running endurance is to do High-Intensity Interval Training a.k.a. HIIT. As the name suggests this typology of training consists of performing high-effort exercises alternated with rest periods. This training method is proven to strengthen your heart and lungs and prepares your muscles to better handle fatigue. You can do HIIT in a variety of ways such as repeatedly sprinting for 30 seconds and resting for a minute. Another good HIIT exercise is to run up stairways as it gives extra training to hamstrings and glutes which typically take extra effort when running on a running blade.
Strengthen your leg
Strengthen your amputated leg as much as you can. Amputee runners have a natural tendency to put extra effort into their full leg and take off pressure from their amputated one. This is common malpractice that should be fixed. dedicating some extra time to reestablish strength on both legs is important to run with the proper form, necessary for long runs.
Don’t overtrain
Overtraining is a great recipe for failure. Let’s not… Even if you think you can push it harder and further, think twice before you do. Injury is your greatest enemy as it will push you back and render a lot of your training worthless. Again, be patient. Following the 10% rule* is a good best practice here. But how do you know when to push harder and when to hold back? Sebastian’s advice is to “always keep one more in the tank”, meaning that if you think it’s a “final push” it’s probably better to hold back.
*If you’re unfamiliar with the 10% rule, it essentially means you should NOT increase the number of kilometers run per week by more than 10%. So if let’s say, you ran 10 kilometers last week, this week you shouldn’t run more than 11km.
Incorporate cross-training
Even if your goal is to do a long run, incorporating other physical activities such as swimming, walking, cycling or others will help you improve overall fitness and ultimately help you achieve your goals. Sebastian tip: if your goal is to run, don’t exhaust yourself in cross-training and use it as a sort of “rest day” from running.
Train your core
Running isn’t all about your legs. Training your core strength is just as important as training your legs if you aim to run long runs. Your core muscles (abs, obliques, and back more specifically) are what stabilize your torso and keep it upright when you run. Having core strength allows your entire body to work together, stay balanced and move smoothly. So training these muscles is essential to improve running form and run longer distances.
Train you balance
You can do balance exercises with your walking foot. The easiest balance exercise you can do is to simply stand on one leg, rotate your upper body from side to side and lean forward. When standing on your prosthetic it’s good to have something to slightly hold on to.
Let your body recover
After long runs, it’s normal that your stump will be swollen. Sebastian’s tip: dib your stump in cold water for a few minutes to help reduce swelling. Sebastian is also a big advocate of using foam rollers to massage your muscles and help them recover from training. Don’t forget to allow your body to rest and recover by having good nights of sleep as well as having a rich and nutritious post-workout diet.
Find a professional trainer
If you’re already running efficiently and wish to see how far you can really push it, it’s always a good idea to find yourself a personal trainer. A good PT will help you further improve your technique, avoid training plateaus, create more varied and challenging workouts and ultimately, make you a better bladerunner.
We would love to see your progress as a runner so if you’re interested in sharing it with us, please do it by tagging us on Instagram.