Preventing Injury

RUNNING UP THAT HILL

Unfortunately, running injuries are all too common. They can range from minor annoyances that resolve quickly to critical, run-stopping injuries. Today’s blog post covers 5 quick tips you can use for preventing running injuries. 

WARNING: Always consult your doctor before beginning this or any other exercise program. Not all exercise is suitable for everyone, and this or any exercise program could result in injury. The content of this program is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 

 

1. WEAR THE RIGHT SHOES

THE RIGHT PAIR OF RUNNING SHOES IS CRITICAL FOR RUNNING INJURY PREVENTION. ANY TIME I’VE HAD MINOR ISSUES SUCH AS SHIN SPLINTS, MINOR KNEE PAIN, OR SORE TOES, CHANGING SHOES HAS RESOLVED IT, OFTEN PRETTY QUICKLY. GOOD RUNNING SHOES SHOULD OFFER THE RIGHT LEVEL OF SUPPORT, CUSHIONING, AND STABILITY FOR YOU, AND ENOUGH ROOM FOR YOUR TOES TO SPREAD OUT. YOU SHOULDN’T FEEL CRAMPED, AND MOST RUNNING SHOES SHOULD NOT NEED TO BE “BROKEN IN” VERY MUCH. WITH SO MANY OPTIONS ON THE MARKET, I RECOMMEND HEADING TO YOUR LOCAL RUNNING STORE. THE EMPLOYEES ARE OFTEN LONG DISTANCE RUNNERS THEMSELVES, AND CAN FIT YOU FOR A SHOE TO MATCH YOUR FOOT AND STABILITY NEEDS. SOME STORES EVEN OFFER 3D SCANNING TO BETTER ASSESS YOUR STRIDE. SOME SHOE BRANDS OFFER ONLINE QUIZZES TO ASSESS YOUR NEEDS AND SUGGEST A SHOE, BUT THERE’S NOTHING LIKE ACTUALLY RUNNING IN A SHOE. TWO OF MY FAVORITE RUNNING SHOE BRANDS ARE BROOKS AND HOKA, AND THEY BOTH OFFER ONLINE QUIZZES TO GET YOU STARTED.

BROOKS SHOE FINDER HOKA SHOE FINDER 

MY FAVORITE RUNNING SHOES RIGHT NOW ARE THE HOKA CLIFTON. IT’S A NEUTRAL, CUSHIONY SHOE WITH A 5MM HEEL-TOE DROP.

women’s

men’s

2. CROSS-TRAIN

IT MAY SEEM COUNTER-INTUITIVE, BUT TO BE A STRONG RUNNER, YOU NEED TO DO OTHER WORKOUTS BESIDES RUNNING. CROSS-TRAINING IS THE TERM FOR PERFORMING A SPORT THAT IS COMPLEMENTARY TO YOUR PRIMARY SPORT. IT HAS THE DUAL BENEFIT OF GIVING YOUR PRIMARY MUSCLES A BREAK, AND USING THEM IN A DIFFERENT PLANE, HELPING TO PREVENT RUNNING INJURIES BY STRENGTHENING THE ENTIRE SYSTEM. RUNNING OCCURS PRIMARILY IN THE SAGITTAL AND TRANSVERSE PLANES, SO IT’S A GOOD IDEA TO CROSS-TRAIN IN THE FRONTAL PLANE. CROSS-TRAINING CAN LEAD TO INCREASED STRENGTH AND CARDIOVASCULAR FITNESS, AND ALSO GIVE YOU A MENTAL BREAK FROM RUNNING. FOR RUNNERS, SOME COMMON CROSS-TRAINING SPORTS ARE SWIMMING AND CYCLING, BUT YOU COULD ALSO DO YOGA, PILATES, OR LIFT WEIGHTS. WHATEVER YOU CHOOSE, AIM FOR CROSS-TRAINING ON NON-RUN DAYS, 2-3 TIMES PER WEEK DEPENDING ON YOUR TRAINING SCHEDULE. MAKE SURE YOU CAN PERFORM THE NEW WORKOUT SAFELY, AND WITHOUT EXPENDING SO MUCH ENERGY THAT YOU’RE ACTUALLY LESS ENERGIZED ON YOUR RUN DAYS. I LIKE YOGA FOR BALANCE, STRENGTH, FLEXIBILITY, AND STABILITY, AND CYCLING FOR LOW-IMPACT CARDIO.

3. FOAM ROLL

Fascia is the name for the web-like connective tissue surrounding your muscles, and using a foam roller for self-massage can loosen the fascia and reduce muscle soreness and tightness. This is called myofascial release. Keeping your muscles loose is a good running injury prevention strategy. The most important thing to remember when foam rolling is to go gently. Sometimes it may feel uncomfortable, but always stop short of the point where it hurts. The goal of foam rolling is to massage your muscles and connective tissue to reduce tightness, so stick to light to medium pressure; you shouldn’t be in pain!

I use different kinds of foam rollers depending on what area I want to target.  For a lighter, daily massage, I prefer a soft, smooth roller. when my traditional foam one fell apart, i looked for a more sustainable alternative and bought one made from sustainably-harvested cork! so far, i love it! it’s 4″ diameter and super soft, smooth, and easy to roll without harsh chemicals or any off-gassing smell. I bought mine from Earth hero, but here’s a similar one from amazon.

This foam roller by Trigger Point is great for getting a deeper massage, but if you’re new to foam rolling, start with something softer. When using this, avoid any tender areas, as you don’t want to aggravate the area and cause more inflammation. Proper foam rolling should reduce inflammation!

Trigger Point Foam Roller:

This handheld roller by Pro-Tec Athletics is one of my favorites. Its small size makes it great for on-the-go and targeting any problem spots. It’s helped me target my piriformis muscle–gently!

roller massager:

It’s not foam, but I love using this spiky ball to massage my feet. It can feel pretty aggressive, so try it while wearing socks to soften the massage. This is great for arch soreness or plantar fasciitis (although if you really have a foot issue, make sure you’re seeing a medical professional for diagnosis and treatment). Next time i need one, i’m going to try out a cork massage ball instead! Both types linked below.

spiky massage ball:

cork massage ball:

4. WARM UP WITH PROPER STRETCHING

PROPERLY WARMING UP IS A GREAT WAY TO PREVENT RUNNING INJURIES. THIS COULD BE LIGHTLY JOGGING, WALKING, OR DOING SOME DYNAMIC STRETCHES. I AVOID STATIC STRETCHES PRIOR TO RUNNING. SOME STUDIES SHOW THAT STATIC STRETCHING PRIOR TO RUNNING CAN LEAD TO A DECREASE IN FORCE PRODUCTION. STATIC STRETCHES BEFORE YOUR MUSCLES ARE WARM COULD ALSO LEAD TO OVER-STRETCHING. FOR THESE REASONS, I USE STATIC STRETCHES ONLY AFTER A RUN.  A PROPER WARM UP PROTOCOL BEFORE A RACE MAY INVOLVE PLYOMETRICS, STRIDES, OR JOGGING AT A CERTAIN PACE. A RUNNING COACH CAN HELP YOU INTEGRATE THIS INTO YOUR PROGRAM!

5. REST

Rest is what your body needs to repair itself and recharge, but many of us find it hard to prioritize. If you’re serious about performance, preventing injury, or just feeling better overall, you can’t neglect rest.  That means prioritizing sleep and recovery days. A good training program should include enough rest days and active rest days to give your body time to recover in between more strenuous workouts.

If you’re a fan of biohacking, several wearables can track your sleep stages, sleep quality, and other biometrics to analyze your recovery and ability to perform. I’m using the Oura Ring and it’s really helped me understand how I’m sleeping, and what impacts my sleep and overall performance readiness, so I can adjust accordingly. (I plan to cover biohacking and how I use my Oura ring in future blog posts, and will update this page with those links when they’re ready). 

 

 6. TRAIN SMARTER

Bonus tip #6: take the guesswork out of training and work with a running coach!

Many running injuries are caused by poor running mechanics, muscle imbalances, and increasing volume/intensity before your body is ready. Every runner is unique, with their own body mechanics, experience level, current cardiovascular fitness, goals, and timeline. To train smarter, improve performance, and better prevent running injuries, you need a training plan–one that’s tailored to you. If you’re interested in personalized, virtual running coaching for your next half or full marathon, click the contact link above to request a consultation with me.