Injury management Archives • Sports Injury

Choosing the right headlight for trail running training

All the different terms, features and specs of headlights for trail running training can be a minefield! Here’s a simple guide on what to look for when buying a headlight.

Lumens

This is a measure of brightness. For running, 200 lumens minimum but 300+ lumens is advisable.

Weight

Lighter is better but often reduced weight will mean compromising on battery life. Also note whether the headlight only has a forehead component or if the weight is split between forehead light and rear-mounted battery pack (usually heavier but more balanced). For running, a forehead mounted headlight of less than 100g is advisable.

Battery type

Rechargeable vs replaceable (eg. AA/AAA). Rechargeable can be topped up between runs to keep it full, replaceable can be changed mid run if it dies (assuming you carry spares). Unless you’re running overnight (ie. Ultramarathon/overnight races) , rechargeable is more practical and cost effective.

Battery life

This can be deceptive (as it’s measured differently for older headlights) but generally speaking, longer run times are better. If you’re only using it for 60-90min sessions, it won’t matter too much. Compare lights with their run times at similar lumens. For training sessions, a battery life of 3hrs at 300-400 lumens is adequate however 4-6hrs+ is preferable.

Power settings

This refers to your control of brightness. Some headlights have on/off only, some have high/mid/low power and some have variable brightness. Get one with different power settings (not just on/off) and look at the lumens for each setting. Avoid headlights with extra bright “high” settings and very low “mid” settings (eg. 1000 lumens on high and 150 lumens on mid). Ensure the headlight has a power setting around 250-500 lumens.

Power regulation

This is how the headlight controls the brightness as the batteries run down. Some headlights slowly due, getting dimmer as the battery dies. Other types maintain their brightness until the battery is almost out. The second type is preferable – the headlight features will refer to a low battery warning (the light usually flashes) for this kind of power regulation.

Beam

This refers to how wide the light is angled. Some lights have beams that can be adjusted, some have different parts of the light for narrow and wide beam (ie. Two separate lights on the one headlight) while most have fixed beams. While an adjustable beam is good, it adds bulk to the headlight. Ideally a light with a narrow and wide beam option is most practicable for trail running.

Why I don’t prescribe core exercises

As a Sports Physiotherapist, I design plenty of exercise programs for patients. They have specific goals that usually link to the cause of the current injury and/or a desired performance goal.

Either way it’s not just a recipe of push vs pull or quads, hammies, glutes.

Typically the most common bit of feedback I get is “but what about core exercises?” or “can you also give me core exercises?”

For me, this thinking shows the common misconception of the function of the core as well as how it should be trained.

Common core exercises

We all know the classic core exercises: planks, sit-ups and crunches.

They referred to as “core” exercises because you can feel your abs on fire. And that’s got to be good, right?

But you need to wonder why we’re training the core…

Is it just for rippling abs (although this will be achieved better through diet and body fat reduction than any crunches)? Is it for improved abdominal strength without a specific goal? Or is it improved core function?

I’d suggest it should be the third option – improving what the core can do rather than its aesthetic or shear strength (although Instagram seems to reinforce option #1 *eye roll*).

To understand the function of the core, you need to look at the way humans move.

Core muscles and how we move

Why do runners swing their arms? Why does a baseball pitcher lead with their leg?

These movements are all designed to either store energy or to counteract movements.

The core’s job is essentially to transfer energy from one end of the body to the other.

A runner’s core needs to function with the arm swing to counter leg drive and maintain trunk alignment. To ensure the leg pushing backwards doesn’t rotate the body, we instinctively throw the opposite arm forwards to offset that twist.

A golfer uses their core to store energy as the hips rotate forwards while the shoulders continue to rotate backwards.

When lifting weights or moving through a walking lunge, your core is involved in stabilizing the trunk to maintain its position against the force of the weight or balance challenges.

Negative effects of focusing on core

With an increased amount of instability, there is greater activation of the core as it works harder to maintain balance. But this is traded off with reduced activation of the arm or leg muscles.

As the force generated by the arms or legs is not on a stable platform, the brain reduces the output of anything outside the centre of balance as it would only add to the instability. That leads to reduced lifting capacity.

So adding a bosu ball to every exercise may seem more challenging but you’re probably reducing the potential benefit of that exercise.

Take home message on core exercises

When I get asked about why I haven’t included core exercises, I explained that every exercise performed well includes core strengthening as well as improvements in core function, simply by focusing on good technique.

This will have a greater correlation to the movement patterns of sport and the performance improvements from the program.