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Law of Repetitive Motion | Boddicker Performance

Filed under: corrective exercise, injuries, Running

Law of Repetitive Motion

by on Feb 25th, 2009

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I=NF/AR

That’s the Law of Repetitive Motion.  Injury equals the number of repetitions (N) times the force (F), divided by amplitude (A) times rest (R).  This formula can be used in numerous ways to help improve program design for runners.  You see, the key is to minimize the damage of NF and maximize AR.  Unfortunately, too few runners take heed to this advice on their road back to fitness following a running injury.  Sure, they may reduce NF in the short term, but before long, they’ve jumped all the way back up to pre-injury training levels hoping to survive.  It’s no surprise that these athletes get hurt again and again, and that runners are so beat up as a population.

When coming back from an injury, it would be wise to adjust training in such a way that allows the body a chance to gradually adapt to the load.  It’s not simple enough to use a weekly 10% jump in volume.  Instead, volume could be temporarily reduced (reducing NF in the process), and more days off could be taken to maximize R.  With most of my clients, the first two weeks back from injury are lower volume, and have only 3-5 runs per week to give the tissues a chance to get used to changes in velocity and length.  Weeks three through six are spend with ever-increasing volume to a point that is typically 5 to 10% lower than pre-injury levels, and we follow it up with a deload.  Off the track, we’re going to be taking measures to make the F a relatively smaller portion of one’s maximal capacity and to improve A.  I feel that this way gives my athletes the greatest chance to succeed in the long run.  I believe it will do the same for you!

Yours in strength,
Carson Boddicker

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