Ten Tips to Staying Injury-Free
The worst thing that can happen to a runner is not being able to run. Illness is a common hazard; even when we are careful to eat a healthy diet and get sufficient rest, there are times when we'll be out of commission for a few days. But injuries can knock us out for weeks and even months. During my 30-plus years of running and 10 years of working as an adult running coach, I have learned the hard way what runners need to do to remain injury-free. By following these tips, you may be able to avoid a major injury resulting in a long layoff and the depression that ensues from becoming a non-runner.
Take at least one day off each week from both running and cross training to let your body rest and recover. This will keep you fresh both physically and mentally. Those of us over 50 may have to take more than one day off each week.
Follow the 10 percent rule. Do not increase your weekly mileage or the length of your weekly long run by more than 10 percent. Also, throw in an easy week every fourth week to allow for rest and recovery. This is particularly helpful during marathon training.
Do not run back-to-back hard workouts or long runs. Instead, on the day after a hard workout, a race, or a long run, keep your effort at 60-70 percent of maximum effort, a conversational pace. Wearing a heart monitor will assist you in pacing your recovery runs.
After racing, allow for a day of recovery for each mile raced. For example, if you ran the Cherry Blossom 10 Miler, take it easy at 60-70 percent of maximum effort for 10 days before resuming hard workouts or racing. Be especially careful right after a hard race.
Stretch, stretch, stretch. Be sure your muscles are warm before you run fast. Ideally, warm up for a few minutes, stretch, run, and then stretch after the run. If time is a problem, then stretch after your run. Think about signing up for a yoga class.
Buy your shoes from a running specialty store. The sales people at these stores are usually runners who can put you into a shoe that is appropriate for you. Never buy a shoe because your friends wear it or because you see it advertised. The few bucks you may save by buying over the Internet won't compensate for being forced to stop running for weeks.
Replace your shoes before they break down, every 300-500 miles. One extra pair of shoes per year, an investment of about $100, can be the difference in staying injury-free. One trip to the doctor can cost you a couple of pairs of shoes.
Warm up and cool down. Go very easy the first mile of your workout to let your muscles get ready to work. After a hard workout, jog for at least a mile to let your muscles cool down. Applying ice to a sore spot also can be very beneficial.
Add some variety by running different distances and different courses. This will keep you from getting stale, and the shorter runs can allow for recovery. Try running without your watch—it's truly liberating.
Listen to your
body. If you continue to run when in pain, you increase the possibility
of a major layoff. You may need professional assistance (a podiatrist,
massage therapist, or doctor) to get back to running pain-free. Tracking
your resting heart rate can help as well.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
