Avoiding Long Term Running Injuries

There comes a time in everyone’s running when something doesn’t work the way it’s supposed to.  With no apparent reason, you can barely walk, let alone run! Your world is crashing down around you.  You’re irritable, annoyed and frustrated!  Why me?

Avoiding Long Term InjuriesAvoiding Long Term Injuries

Avoiding Long Term Injuries

Let’s have a look at some of the reasons why you might be injured:

    1. Usually, it’s due to an imbalance somewhere in your body.  For example, a hamstring doesn’t work as hard as the other → that will lead to another muscle being overworked and eventually lead to an injury.
    2. You’re in the wrong equipment.  Shoes are KEY to staying healthy and performing at your best. I trust my training to the Haddonfield Running Company.  Find your local running store and let them see you.
    3. Too much, too soon.  You have great intentions, but your execution is poor.  New to running? Go super slow and really short.  I know!  It feels worthless and useless.  Trust us, it’s not.  The easier and slower you go, the less sore you’ll be and the more likely you’ll be able to repeat your effort.  Don’t go batshit crazy and run the fastest and farthest you’ve ever run to prove a point.

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Short Term Injury

If you have an injury, you really want it gone.  The longer that bad boy sticks around, the worse you feel about yourself and the less you feel like a real runner.  

Here’s what to do to keep this stint on the injury list as short as possible:

  1. REST.  I know – nobody wants to take time off if they don’t have to.  Trust us, we know how much it kills us to rest, but it’s the smartest way to return to action.  No “testing it out” to see if it healed.  When you feel ready to return, take another day or two off, then go out and run easy.
  2. Get used to wearing compression.  Calf sleeves are superb and a life saver.  Enough said.
  3. Stretch the muscles while they’re warm and get as limber as you can.  A good stretch and a possible yoga session will help you feel like you’ve worked out and built up a sweat.  Plus both are really good for runners.
  4. See a doctor.  I have a whole army of doctors (active release, chiros, podiatrists, etc) who keep myself and my runner-wife in one piece.  Ask around for who’s the best at dealing with runners and entrust them with getting healthy.
  5. Replace your shoes.  As I said above, good shoes go a really long way.  They’re the most important piece of equipment for a runner.

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Minimize All Potential Injuries

We know there’s no real way to prevent injuries.  They are, unfortunately, part of the sport.  Since we can’t completely avoid them, we have to do all we can to minimize their occurrences.  There are things we can do (and things we shouldn’t, see above) to minimize the potential injuries from occurring.  Let’s have a look at some of them! 



  1. Strength training.  The best way to stay balanced and have muscles and tendons that can support your running is by doing strength training.  You don’t have to be a gym rat either.  Planks, pushups, squats, and calf raises are great examples of at-home exercises you can do.
  2. Hire a running coach.  A coach can get you healthy if you’re injured and develop a plan to get you back to your running ways.  If you’re injury-prone, a coach who is well-versed in injury prevention will be a key component to your running program.
  3. Know your own body.  Know what works for you and ask that your coach creates a plan that has your needs in mind.
  4. Be smart with your training.  Ease into any run you do and build momentum as you go along.  The same can be said about a training program you start.  Begin at an easy pace and as you feel more confident, you can pick up steam.

Injuries suck.  These stories will help you get over your injury quicker.


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