What do you do to prevent injuries?

I don't know if this is fair to say, and even less if it is applicable to you, but some of us can be good runners, but not cut out for serious competition on top of everything else we have to do, or want to do, and this is reflected in injuries, or just never quite getting it. Just throwing it out there. It sounds like you are doing other good things with school , don't forget that.

In the past I have put my running before everything else, and I got the results I wanted. This year I was willing to not go out and party like all my other friends in college, break up with my girlfriend, and still prioritize my run while going to college and working on days I had off from class. I love running and would be willing to put up with a few injuries to be able to keep going as long as I can with it. But thanks for the input, more sleep should help me bounce back.

Hehwjsh wrote:

Easy days easy

Sleep 8-10 hours

Eat a good, healthy diet (and eat enough!)

Strength train. Jay Johnson’s SAM routine is great and can be/probably should be done daily

Variety. Paces, surfaces, shoes.

^^^Excellent advice^^^

Strength and mobility, especially through the hips, is critical.

I used to be injury prone until 8 months ago. I've now run nearly 3000 miles since then without injury. Lots of 100 mile weeks too; I was surprised I didn't suffer any sort of potential/nagging injury but I was careful and also made numerous changes as I never ran high mileage before. Here's what I did and some changes that I believe helped.

1. Analyze your form, change if needed.

2. If you're landing heel-first, change this.

3. Run different terrain and different paces frequently

4. Run everyday, doubles if needed (for micro-recovery)

5. If you have a low cadence, increase it.

6. Eat junk, but not too much of it. Everything in moderation. Yes, runners need carbs but don't neglect protein and magnesium.

7. Rotate models of shoes (If you have 2 models, run in X one day, run in Y, the next, repeat)

8. Water, water, and carbs right an hour after the run. Then Protein, Magnesium, and more water.

9. Nap when possible. Sleep (8-10 hours)

10. Ice 2-3 times a week (freezing water in styrofoam cup and applying to the legs, makes it easy)

What works for me:

Cycle through running shoes. I rarely, if ever, run in the same pair on consecutive days.

Run a lot on dirt roads and trails rather than pounding pavement all the time.

Switch it up 2-3 times a year. Ease off on my running and switch to walking, hiking, backpacking, or just jogging lightly, for a week, or two...

Runner-9999 wrote:

Myle Kerber wrote:

Pound beers with the boys to help with recovery, then hammer 20 miles the morning after

+1

Made me laugh

+2, post of thread.

yes alternate your shoes has been the biggest thing to keeping me healthy. Inusually alternate between 3-4 different models

Consistent, high-quality, sufficient sleep is too often overlooked. This is when your body releases HGH naturally.

- Give yourself an 8-hour sleep opportunity every night.

- Keep the time consistent.

- Avoid screens (including your phone) and bright, office-style lights for a couple hours before going to sleep.

Carsonnn wrote:

yes alternate your shoes has been the biggest thing to keeping me healthy. Inusually alternate between 3-4 different models

This also.

No-one's said it yet - stretching. Lots and lots of static stretches held for 1 min each throughout the day, including up to an hour before you run. Do them every couple of hours if you can, at least for a period of 1-2 weeks. Straight leg calf, bent leg calf (both off a step), hamstring, plantar fascia. Also glutes, adductors, flexors while you're at it would be good.

I had heel pain for 9 months that I thought was a bruised bone and which basically stopped me running. Went to the physio and it was achilles/plantar strain through over pronation. Got better shoes and did that stretching and it disappeared within 1-2 weeks. I do them 3-4 times a day now and have no problems since, and I was really prone to calf/achilles problems before. It feels great as well, to loosen a tight muscle.

I continued with my buildup that I said I would do to get back into my normal weekly mileage (started with 3 miles, then 5, 7, etc.). I had mild bursitis in my left knee and know from my own past experiences that strengthening surrounding muscle groups is helpful. I did barbell squats slow and controlled with a decent weight and then did weighted walking lunges and weighted calf raises. The day after my knee felt fine, but I am super sore in the quads. My run yesterday shook out some of the soreness but my quads still have DOMS. What should I do to get rid of soreness?