How do most runners avoid getting injured for years on end?

newtorunning wrote:

So how much should you run when coming back?

Depends

newtorunning wrote:

So how much should you run when coming back?

5 to 10 yards, at about walking speed. build up from there gradually. not 100 yards, not 50, not 26. takes multiple jog walks to travel 110 yards at first. and the jogs are as slow as the walks. so likely 16-13 min pace. at first. you "give up" the first 2 to 4 months, very gradually building from tiny pieces, to gain the rest of the year.

Meat, especially red meat is essential. Just eat kind of healthy, the only other things I make sure I eat are citrus or drink ok daily and high vitamin a foods every few days. Other than this, get enough sleep. 3 sessions a weak faster than easy - tempos and long runs count here, you get faster by recovering not training, don't overdo the training. Run a variety of surfaces and places. No injuries in 4 years.

1st: don’t ask a bunch of strangers every few weeks for advice on how not to get injured while running. It is too much information from too many people. Find one person who you trust and listen to their advice.

2. Take care of the little things, stretching, massages, core work, and cross training. If you feel niggle coming on, tight calf take care of it, PT, massage gun, and stretching. If a runner doesn’t do the little things, they’ll be sidelined. Not every pain is an injury, but if it is ignored, it can become an injury.

3. Start where you are at, not where you want to be. Run a 5K and that is your baseline pace. Build from there. That 5K pace can be your pace for your workouts.

4. Don’t always be running all out. Your easy runs should be easy. If you are a 25 minute 5K (8:03 per mile), your East should be slower (9 to 10:15 per mile). Every three to four weeks back off and chill the workouts and mileage, I build for 3 weeks and recover the 4th week (for example 40, 45, 50, 30, 45, 50, 55, 35 miles per week).

5. Ignore all other runners. They are not you. Their pace is their pace. Their stride is their’s. Live your running journey and love it.

Any ways david45, you have to relax and enjoy the process, Accept where are at and build your runner’s mentality. Take care of yourself, Nobody else will do it.

<david45 voice>

buT I DO aLL THoSE TH1nGs anD sti11 gEt 1njured

</david45 voice>

They regularly buffolate.

newtorunning wrote:

So how much should you run when coming back?

If only you ran as much as you lie/spam

I did run a lot. That is how I got injured

newtorunning wrote:

I did run a lot. That is how I got injured

til 50 minute slogs in your backyard 4 times a week is a lot

Still got injured

newtorunning wrote:

Still got injured

If only your fingers got injured from all the typing you do. What ever happened to the "two broken shoulders" you had?

Woe is Willy wrote:

newtorunning wrote:

Still got injured

If only your fingers got injured from all the typing you do. What ever happened to the "two broken shoulders" you had?

His Chinese neurosis self-diagnosis took over.

newtorunning wrote:

Is it possible to get injured on only 10 MPW?

NO DAVID IT'S NOT TIME FOR A COMEBACK

newtorunning wrote:

I did run a lot. That is how I got injured

Oh really? How do u kno? Did a docter ufficially tell you u have a borken bone?

I haven't been injured in over 3 years, prior to that hadn't been injured in about 4 years. So one injury in 7 years. I'm in my early 30s and ran low 16 high 33 for 5k/10k last year. Mileage is around 70 mpw, sometimes higher, sometimes lower. The main thing that I believe keeps me healthy compared to my peers is that I run my easy days much slower. Although my 5k race pace is around 5:10-5:15 mile pace, I usually start my easy runs around 10:00 pace and don't run much faster than 8:00 pace. Most guys in my area that run similar times are usually banging out 7 min miles on their easy days. I used to do that too when I was younger, but I've found that as long as the workout days stay fast, the pace of the easy mileage doesn't matter too much.

Coming off my last injury, I had to take 2 months off and started back up doing a 1 min run 1 min walk type of thing. My "run" segments were like 14 min mile pace at first. If you are currently coming off an injury, I'd suggest taking that approach, slowly increasing the duration of the "run" segment each day or two. Don't force the pace at all.

newtorunning wrote:

How do most runners avoid getting injured for years on end?

Most don't.

Injuries are caused by bad form not running itself.

We are born to run after all.

newtorunning wrote:

Is it possible to get injured on only 10 MPW?

Wow. Didn't take you long. Completely exposed yourself on the second post.

For me it has been a mix of the following to keep from any sustained injury. Most recently my left Achilles was in bad shape, finished my long run one day and it felt like it was full of broken glass. I didn't stop running but was able to nurse myself through it in 2 - 3 weeks. Leg is fully recovered but had Covid for about 2 weeks (still didn't miss a run) and that def set me back some on the fitness/respiratory side of things.

1 - Do not be afraid to move on to new shoes when they no longer feel right, I strike hard and very rarely get more than 300-350 miles out of a pair. I can tell in my knees post run when it is time for them to be retired.

2 - I use a Cold Therapy machine 3 - 4 nights per week when I get over 35 mpw. 90min on the area of attention is worth its weight in gold.

3 - Probably the most important so it in theory should have been 1 but listen to your own biometrics. If your X is sore from overuse do not push it. No one knows more about their body than themself.

4 - I almost stopped drinking, probably down to 1 - 2 drinks a week outside of a special occasion. I did sub in THC via smoking/edibles/topicals* and aside from being much more enjoyable I never feel like death the day after.

* I made a very simple 4 ingredient THC salve (Bio Freeze, Arnica, Blue Emu, THC concentrate) and it has absolutely helped me after workouts recover quickly.

5 - Do not over think it, if you go to far down the rabbit hole you are bound to do something counterproductive to what you should be doing.