https://www.wearetherun.be/en/learning daily 0.75 2025-06-02 https://www.wearetherun.be/en/learning/rice-peace-and-love monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/137a3791-f4b8-455a-98e6-76fefe39937b/Calf_Strain_A_Running_Physio_Point_Of_View.jpg Learning - RICE, PEACE and LOVE Soft tissue injuries, such as muscle strains, ligament sprains, and tendon issues, are common occurrences that can sideline even the most dedicated runners. When these injuries occur, one of the body's first responses is inflammation. Inflammation is a natural biological process that is often misunderstood. Inflammation is not inherently bad; in fact, it is a crucial part of the initial healing phase. It's the body's way of signaling that something is wrong, initiating repair processes by increasing blood flow to the injured area, and bringing in cells that are essential for tissue regeneration. However, excessive or prolonged inflammation can become problematic and hinder recovery. Think of inflammation as the body's initial alarm system and clean-up crew arriving at the injury site. In the right amount, it's beneficial. However, if the alarm keeps blaring for too long or the clean-up crew becomes too aggressive, it can cause more harm than good. https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/161b6bc1-2290-4730-b09e-196b9a4c2305/RICE.jpg Learning - RICE, PEACE and LOVE - For years, the acronym RICE has been the go-to approach for managing these acute injuries. You've probably heard of it, and maybe even used it yourself. Let's quickly recap RICE: Rest: Avoid activities that aggravate the injury. Ice: Apply ice to reduce pain and inflammation. Compression: Use bandages to minimize swelling. Elevation: Keep the injured area raised above the heart to further reduce swelling. https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/ebe6d721-23eb-47fa-a76f-04b69635f940/LOVE.jpg Learning - RICE, PEACE and LOVE Load: Gradually reintroduce movement and loading to the injured area. Optimal loading, without exacerbating pain, promotes tissue repair. This could involve gentle range-of-motion and progressing to weight-bearing activities as tolerated. Optimism: Stay positive and confident! Psychological factors play a significant role in recovery. Optimism and a positive mindset can contribute to better outcomes. Vascularisation: Choose pain-free cardiovascular activities to increase blood flow to the injured tissues. Improved blood flow delivers essential nutrients and oxygen, aiding in healing. Think about activities like cycling, swimming, or walking (if appropriate for your injury) that don't directly stress the injured area. Exercise: Restore mobility, strength, and proprioception through targeted exercises. Work with a physical therapist or your running coach to develop a progressive exercise program tailored to your specific injury and running goals. https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/2910c9f8-6e3e-4795-9044-cedf97280834/PEACE.jpg Learning - RICE, PEACE and LOVE Protect: Reduce aggravating movements and restrict activity for the first 1-3 days to prevent further damage. However, minimize prolonged rest. Elevate: Elevate the injured limb above the heart to promote fluid drainage. Avoid anti-inflammatories: Avoid taking anti-inflammatory medications (like Ibuprofen, Diclofenac or Aspirin) as they may impede tissue healing. Inflammation is a crucial part of the initial healing process. Compression: Use elastic bandages or wraps to reduce swelling. Education: Educate yourself about your injury and recovery. Seek advice from healthcare professionals and follow evidence-based recommendations. This empowers you to take an active role in your recovery. https://www.wearetherun.be/en/learning/training-the-art-of-doing-just-enough monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/dcd39ec0-4ed6-432e-9989-3107f234f633/Training-Detraining.JPG Learning - Training, the art of doing just enough - Make it stand out Figure 2: expected rates of performance growth/ decline with training or detraining https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/84bb1a46-8dce-4b22-bd24-d048b5c8f09c/Yakovlev_Supercompensation_Phases.JPG Learning - Training, the art of doing just enough - Make it stand out Figure 1: the phases of Yakovlev’s supercompensation theory https://www.wearetherun.be/en/learning/the-biology-of-sleep-understanding-the-science-behind-the-nights-rest monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/648fbe78-6518-4afb-9189-006ba6dd5b89/Typical-sleep-cycles-of-one-night-Given-the-sleep-cycles-over-night-three-main.png Learning - Sleep - Make it stand out Figure 2: Typical sleep cycles of one night https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/6aa38dc1-ab69-41ab-871e-80fb126f852f/Brain+waves+during+the+stages+of+sleep.jpg Learning - Sleep - Figure 1: Brain waves during the stages of sleep Sleep is not a uniform state but is composed of cycles, phases and stages. A typical night of sleep consists of four to six sleep cycles, each lasting about 90 minutes. A complete cycle consists of two phases: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. The non-REM phase can be further divided into three stages – N1, N2 and N3 – each playing a unique role in the restorative processes of sleep. N1 is the lightest stage of sleep, often lasting just a few minutes. It serves as the transition from wakefulness to sleep. During this stage, the body begins to relax, and brain activity slows down. In Stage 1 sleep people can be easily awakened and might not even realize they were asleep. N2 marks the onset of true sleep. It is characterized by a further reduction in heart rate and body temperature, and the brain begins to produce specific brain waves. Stage 2 sleep makes up a large portion of the sleep cycle and is thought to be essential for cognitive functions such as memory consolidation. N3, also known as slow-wave sleep or deep sleep, is the most restorative stage of sleep. During this phase, brain activity slows, and it becomes more difficult to wake someone. This stage is crucial for physical repair, growth, and immune function. https://www.wearetherun.be/en/learning/buopousy5fwtt0418jfz19fctherb0 monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/a39d65dc-3baf-4b5c-8d88-9eaaeb447099/The-relative-contribution-of-the-three-energy-systems-to-the-total-energy-supply-during.png Learning - Energy Systems - Make it stand out Figure 1: The relative contribution of the three energy systems to the total energy supply during 90 seconds of all-out cycle exercise. Adapted from Gastin, 2001 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/a18d6cd6-5e2a-4112-bfbb-545223582408/ATP_Hydrolysis2.JPG Learning - Energy Systems - Make it stand out Figure 2: simplified schematic of ATP hydrolysis, the process which creates energy from ATP. https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/e66d6d87-2d1a-489b-86ac-fd3285220bde/ATP-PCr.jpg Learning - Energy Systems - Make it stand out Figure 3: simplified schematic of ATP-PCr, the process which creates energy from ATP and creatine. https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/966b71d4-a336-4998-9f57-45e88ebb63e1/Glycolysis_Simplified.JPG Learning - Energy Systems - Make it stand out Figure 4: a very simplified schematic showing the energy cost and return of glycolysis. https://www.wearetherun.be/en/learning/coaching-foundations monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/27d99421-535e-4589-a81b-dad2928d36d2/Funnel.JPG Learning - Coaching Foundations - You are a runner. You are also a colleague. You are a friend, a partner, maybe even a parent. What you do in running affects your life, just as life impacts you as a runner. Whether meeting a work deadline, being stuck in traffic, or completing a hard training run, your body registers these events as stress..And no, you might not get the same aerobic benefit from sitting worked-up in your car, but your mind and body still perceive it as stress. We recognize that running matters, but it should fit into your life. Our coaches help you make the most of your time, so that life absorbs your running. Be a healthy runner, be a happy runner, and keep the balance between everything that matters. Let us guide your running journey, so you can preserve the energy you need to be the person you want to be in all your life aspects... https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/29e61cf2-3bb7-42c9-8a31-0137342e95e3/Naamloos-2.png Learning - Coaching Foundations - Our Running Coaching revolves around three axes: Adhere to basic principles Consider the Runner as a System Adopt an improvement Mindset https://www.wearetherun.be/en/learning/category/Training monthly 0.5 https://www.wearetherun.be/en/learning/category/General monthly 0.5 https://www.wearetherun.be/en/learning/category/Biology monthly 0.5 https://www.wearetherun.be/en/learning/tag/love monthly 0.5 https://www.wearetherun.be/en/learning/tag/Coaching monthly 0.5 https://www.wearetherun.be/en/learning/tag/supercompensation monthly 0.5 https://www.wearetherun.be/en/learning/tag/Growth monthly 0.5 https://www.wearetherun.be/en/learning/tag/training monthly 0.5 https://www.wearetherun.be/en/learning/tag/overreaching monthly 0.5 https://www.wearetherun.be/en/learning/tag/body monthly 0.5 https://www.wearetherun.be/en/learning/tag/rice monthly 0.5 https://www.wearetherun.be/en/learning/tag/Recovery monthly 0.5 https://www.wearetherun.be/en/learning/tag/Foundations monthly 0.5 https://www.wearetherun.be/en/learning/tag/Rest monthly 0.5 https://www.wearetherun.be/en/learning/tag/Sleep monthly 0.5 https://www.wearetherun.be/en/learning/tag/Mind monthly 0.5 https://www.wearetherun.be/en/learning/tag/peace monthly 0.5 https://www.wearetherun.be/en/learning/tag/General monthly 0.5 https://www.wearetherun.be/en/learning/tag/overtraining monthly 0.5 https://www.wearetherun.be/en/learning/tag/compensation monthly 0.5 https://www.wearetherun.be/en/learning/tag/risk monthly 0.5 https://www.wearetherun.be/en/learning/tag/detraining monthly 0.5 https://www.wearetherun.be/en/learning/tag/injury monthly 0.5 https://www.wearetherun.be/en/learning/tag/Body monthly 0.5 https://www.wearetherun.be/en/learning/tag/energy monthly 0.5 https://www.wearetherun.be/en/coaching daily 0.75 2025-05-31 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/eda4ff98-31bb-4c46-aa32-d7c81d0ca1a1/1_edited.jpg https://www.wearetherun.be/en/contact daily 0.75 2025-05-30 https://www.wearetherun.be/en/about daily 0.75 2025-08-29 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/41a790ba-3268-4aac-883d-b15932923cc2/IMG_1186.JPG https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/06c05a8e-f23c-4d63-b223-521be6b07ea4/UESCA+Running+Coach+Logo+-+Transparent+Background.png https://www.wearetherun.be/landing daily 1.0 2025-08-29 https://www.wearetherun.be/en/home daily 0.75 2025-08-11 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/25689bf9-3d0e-4974-b166-25997ab35b13/IMG-20240311-WA0006.jpg https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/4b1e2f93-89e4-4876-9432-a74704b5cda9/Nacht_Van_Vlaanderen.JPG https://www.wearetherun.be/construction daily 0.75 2025-05-30 https://www.wearetherun.be/nl/home daily 0.75 2025-08-11 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/25689bf9-3d0e-4974-b166-25997ab35b13/IMG-20240311-WA0006.jpg https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/4b1e2f93-89e4-4876-9432-a74704b5cda9/Nacht_Van_Vlaanderen.JPG https://www.wearetherun.be/nl/coaching daily 0.75 2025-07-31 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/eda4ff98-31bb-4c46-aa32-d7c81d0ca1a1/1_edited.jpg https://www.wearetherun.be/nl/about daily 0.75 2025-08-29 https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/41a790ba-3268-4aac-883d-b15932923cc2/IMG_1186.JPG https://images.squarespace-cdn.com/content/v1/66acb6f8979e1403a58ec205/06c05a8e-f23c-4d63-b223-521be6b07ea4/UESCA+Running+Coach+Logo+-+Transparent+Background.png https://www.wearetherun.be/nl/contact daily 0.75 2025-07-31