{"id":15901,"date":"2011-11-21T10:09:57","date_gmt":"2011-11-21T15:09:57","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=15901"},"modified":"2020-02-27T16:40:52","modified_gmt":"2020-02-27T21:40:52","slug":"prevent-running-injuries","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/prevent-running-injuries\/","title":{"rendered":"The Lazy Runner&#8217;s Guide to Preventing Injuries"},"content":{"rendered":"<p><em>Note: This is a guest post from my friend Jason Fitzgerald from <a href=\"https:\/\/strengthrunning.com\">StrengthRunning.com<\/a>.<\/em><\/p>\n<p>As a runner, you are 20 percent more likely to be injured next year than an NFL football player.<\/p>\n<p>That&#8217;s right. Some estimates put the injury rate for distance runners at 75% per year. That\u2019s <em>3 out of every 4 <\/em>runners who get hurt every single year!<\/p>\n<p>It\u2019s amazing that runners continue to lace up and head out the door when their chances of getting hurt are so high. But they do. Visit any running message board and you\u2019ll see the cries from injured runners:<\/p>\n<ul>\n<li><em>Arch pain like a rock in my shoe!<\/em><\/li>\n<li><em>From knee pain to shin splints?<\/em><\/li>\n<li><em>Frustrated!<\/em><\/li>\n<li><em>A year with this!<\/em><\/li>\n<\/ul>\n<p>Sports like football or lacrosse typically cause more acute injuries from getting hit by other players. As runners, we\u2019re lucky that we don\u2019t have to deal with that. The occasional cut from a cross country spike is the worst impact injury I\u2019ve encountered.<\/p>\n<p>Our main problem is more insidious: self-inflicted overuse injuries. There\u2019s nobody else to blame except ourselves because we so often run too far, too fast, too soon. Then we\u2019re struck down by plantar fasciitis, runner\u2019s knee, achilles tendonitis, or something worse like a stress fracture.<\/p>\n<p>There are entire books devoted to preventing running injuries. For you lazy runners who want the maximum bang for the least amount of work, here\u2019s your 3-step plan.<!--more--><\/p>\n<h2>Becoming Injury-Proof<\/h2>\n<p>The best way to prevent running injuries is to stop running. But who wants to do that?! I don\u2019t think anybody here, so we\u2019ll do the next best thing.<\/p>\n<h3>Step 1: Correct imbalances<\/h3>\n<p>Your first strategy to prevent the imbalances and weaknesses that running can cause. So make sure your running form is as good as it can be. Poor form is really inefficient and puts a lot of extra stress on your muscles, bones, and tendons. Focus on:<\/p>\n<ul>\n<li>Increasing your <a href=\"https:\/\/www.nomeatathlete.com\/180-steps-per-minute\/\">cadence to about 180<\/a> (that number isn\u2019t set in stone and it depends on how fast you\u2019re going)<\/li>\n<li>Leaning from your ankles &#8211; no slouching!<\/li>\n<li>Landing underneath your center of mass instead of \u201creaching\u201d in front of your body. No over-striding!<\/li>\n<\/ul>\n<p><strong>Time to implement: <\/strong>no extra time! Just work on it while you\u2019re out running. If you need a good example, watch <a title=\"Haile on a Treadmill\" href=\"https:\/\/www.youtube.com\/watch?v=YSp1r1QhUSY\">this video<\/a> of one of the greatest marathoners of all time run on a treadmill. It\u2019s poetry in motion.<\/p>\n<h3>Step 2: Avoid overtraining<\/h3>\n<p>Next, you want to make sure you\u2019re never running too much, too fast, too soon.<\/p>\n<p>If you\u2019re not excessively stressing your body, the likelihood of an injury is going to plummet. Instead of being tired and sore all the time, you\u2019ll be refreshed and ready to train. Only you know when you\u2019re tired and sore, so pay attention to your energy levels and how your legs feel.<\/p>\n<p>Err on the side of caution when it comes to resting. A slightly under-trained runner is much better off than an over-trained or injured runner!<\/p>\n<p>The common rule is to never increase your mileage by more than 10% per week. I have a slightly different view on mileage changes: you can rapidly increase your volume until you\u2019re at your \u201cbaseline\u201d mileage, then your increases should be in the 2-5% range.<\/p>\n<p>Your baseline mileage is what you\u2019re comfortable doing. It\u2019s what your average running volume is per week for the last 3-4 months. This will vary widely per person, so get to know your body, what you\u2019re used to, and what you can handle. Be cautious when you\u2019re in uncharted mileage territory.<\/p>\n<p><strong>Time to implement: <\/strong>no extra time (in fact, you\u2019ll probably <em>save<\/em> some time)!<\/p>\n<h3>Step 3: Increase flexibility and durability<\/h3>\n<p>Now let\u2019s work some specific exercises into your training to help you stay healthy. You could spend 1-2 <em>hours<\/em> a day on prevention and rehabilitative work, but I\u2019m assuming you have a life and want to spend your valuable time on other things that matter to you.<\/p>\n<p>With only about 20 minutes of focused effort on the days that you run, you can get the vast majority of benefits without sacrificing hours of your precious free time. Done before you run, this extra work increases blood flow to your muscles, opening capillaries and speeding up your heart rate. It also increases your range of motion and prepares your body to run.<\/p>\n<p>You\u2019ll also just <em>feel a lot better<\/em> after you get into the routine of doing this stuff regularly. Little aches and pains won\u2019t be as common and you\u2019ll probably feel a lot less sluggish. I have suggested specific routines for the runners that I coach and all of them have told me they feel better and more energized on their runs. And very few of them get injured!<\/p>\n<p>There are two (quick) parts to these routines:<\/p>\n<p><strong>First, do 5-10 minutes of flexibility exercises before you run:<\/strong><\/p>\n<ul>\n<li>Skipping<\/li>\n<li>Lunges<\/li>\n<li>Leg swings (front to back and side to side)<\/li>\n<li>Mountain climbers<\/li>\n<\/ul>\n<p>I developed a complete routine that I do before most of my runs simply called the <a title=\"Standard Warm-up Routine\" href=\"https:\/\/strengthrunning.com\/2011\/07\/the-standard-warm-up-video-demonstration\/\">Standard Warm-up<\/a>. It includes about ten mobility and light strength exercises that bring your body from sedentary to ready to run. I <em>never<\/em> run without doing at least a few minutes of these exercises. I think it\u2019s one of the reasons why I haven\u2019t had a major injury in nearly three years.<\/p>\n<p><strong>Now on to the second part<\/strong>: After you finish running, spend 10-15 minutes doing body weight strength exercises and core work. No need to get too fancy, stick to the basics. I like:<\/p>\n<ul>\n<li>Pushups<\/li>\n<li>Planks<\/li>\n<li>Squats<\/li>\n<li>Lunges<\/li>\n<li>Any ab work with a medicine ball<\/li>\n<\/ul>\n<p>I do 2-3 sets of a routine I call <a title=\"Standard Core\" href=\"https:\/\/strengthrunning.com\/2010\/05\/elite-core-and-dynamic-warm-ups-a-comprehensive-guide\/\">Standard Core<\/a> (I need a better naming system) a few times a week. One set takes about 5-7 minutes depending on how long you do each exercise. It\u2019s a comprehensive core workout that\u2019s specific for runners \u2013 highly recommended.<\/p>\n<p>With these two small changes you\u2019ll feel better during your runs because you\u2019re more warmed up. You\u2019ll have better overall strength, fatigue less often, and be a little more efficient. As far as I can tell, every runner is looking to feel better and get in better shape.<\/p>\n<p>Looking for more? I have two extra pieces of advice for you if time isn\u2019t an obstacle and you want to take extra precautions.<\/p>\n<p><strong>1. Hill sprints. <\/strong>These are definitely a little advanced so I don\u2019t recommend them for very new runners. But if you\u2019re comfortable running very fast in workouts, then give them a try.<\/p>\n<p><strong>2. Sleep a lot!<\/strong> This isn\u2019t even running-related, and it\u2019s obvious, but <em>sleeping more is highly underrated<\/em><strong>.<\/strong> You recover and adapt when you sleep, so getting more high-quality sleep is essential. If you\u2019re training for a race, the typical 6-7 hours that most people get isn\u2019t going to cut it. Aim for at least 8, but see how you feel by adding an extra 30 minutes to an hour of sleep to what you normally get every night.<\/p>\n<p>These small investments in your general strength and flexibility will pay dividends as you make them a regular part of your training. Consistency is what makes good runners, so preventing injury and being able to run regularly can make you a much better runner!<\/p>\n<p><em>Jason Fitzgerald is a 2:39 marathoner and coach at <a title=\"Strength Running\" href=\"https:\/\/strengthrunning.com\">StrengthRunning.com<\/a>, a community of runners who want to reach their potential. <a title=\"Join the Team!\" href=\"https:\/\/strengthrunning.com\/newsletter\">Join the Strength Running Team<\/a> for access to the Runner\u2019s Gear Bag \u2013 a collection of free ebooks, workouts, and exclusive content not on the blog.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Note: This is a guest post from my friend Jason Fitzgerald from StrengthRunning.com. As a runner, you are 20 percent more likely to be injured next year than an NFL football player. That&#8217;s right. Some estimates put the injury rate for distance runners at 75% per year. That\u2019s 3 out of every 4 runners who [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":32150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[75],"tags":[],"class_list":{"0":"post-15901","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prevent Running Injuries<\/title>\n<meta name=\"description\" content=\"3 steps to injury-proof your run and keep on 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