I always feel incoming injuries in either my feet or legs and have to take a day off once every 4-5 days and can never be able to increase weekly mileage. How can I prevent this? I already do core workouts and hill repeats.
I always feel incoming injuries in either my feet or legs and have to take a day off once every 4-5 days and can never be able to increase weekly mileage. How can I prevent this? I already do core workouts and hill repeats.
More info, mileage history, how long you’ve been running etc
Go back to basics. Jog 1 mile. Do strides, and a variety of drills. Do this for a few weeks.
Then jog 2 miles plus strides and drills for a few weeks. Then 3 miles ...
After that, increase the jog to easy run pace. After a few weeks of that, you should be ready to start training.
If you run into injuries along the way to this point, see a PT / sports therapist. Something is wrong.
Search “david45” and you’ll find 248 threads on this exact topic.
Like most things in life, running injuries would go away if you ignore them long enough.
The best way to prevent future injuries is to ignore the current one.
If you ignore the pain and hobble through, you will get stronger.
All it takes is motivation and commitment.
Get a good gait analysis
Go to a good pt. Get a whole body test of strength flexibility and range of motion
Go to them for many months working on the deficiencies found.
Try a 3 days on one off, two days on, one off approach. You should be able to get more miles this way. Try doubles, splitting up one 8-10, into two fours, two fives.
I was injury prone and was able to get into the 50s by using a combo of these approaches. You find your limit and work within those boundaries, then adding speedwork. Some people cannot handle higher mileage or really long runs without breaking down, but most can do lower mileage and some intervals or tempos to improve their speed and endurance.
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