I have seen lots of posts lately online about running injuries. No surprise as something like 80% of runners get an injury! I usually end up tossing out tidbits of advice here and there in local groups so this will serve as a more cohesive document to copy and paste as many of these share the same root causes…
Main focus here is folks beginning running or returning to running after a long layoff. Consistent life long runners get injured too so might get something out of this.
So you started running again, it felt good, then it didn’t. Oops.
Training and Mileage. Find an easy program and stick to it starting out. Couch to 5K is fine. Zeren PT/ Chris Johnson has a good one. Just Google these to compare them. The common theme here is EASY jogging mixed with walking. It is boring. It seems too easy. But it works. Here is the deal. Your leg muscles and lungs adapt quick. Your bones, tendons, and ligaments DON’T. That is why you cruise along by how you feel then get hurt. Gotta play the long game here. Follow a boring ass program and prosper. For real. These usually run 3 months or so and by the end you will be going through a 5K or so a few times a week. Preface to next section here but keep these runs easy...meaning you go with a friend and can talk the whole time. This will likely mean walking up hills some. The world’s best do it and so can you. There is a chance you need to walk more before even trying to start running. A brisk walk for 30-45 minutes every day is good.
Intensity. Most runners, especially new ones, default to a pace that is moderately hard. You should really be striving for an easy pace your first few months. If in doubt, get a heart rate monitor with a chest strap. Most runs should be around 75% of so of your max heart rate. Easy way here is take 180 minus your age. Set that as your max. Take 20 beats off that for the bottom range. The better way is perceived exertion since not everyone has access to a heart rate monitor and individual max heart rate can vary significantly. Try for a 3-4/10 intensity. Pretty comfortable pace. I really think this one is important as runners go WAY too hard starting out and get hurt, plain and simple. Once you are going good and consistent add some harder runs but only one or two weekly. 80% of training should be pretty easy. Sound too easy? Look up Stephen Seiler’s TED talk on this. It works.
Shoes. Ah, the cause of all injuries right?! (kidding). Firstly, if you have some that work, stick with them. Figure out what the heel to toe drop is and remember it. There is no perfect drop amount. It’s individual. If you don’t have good shoes, go to a good local running store, try on a few, be sure they aren’t too small, and get what feels best...pronator or supinator, get what is comfy and go. I’m a Trak Shak fan for Birmingham area. That might sound too easy, but that is pretty much it. Only use the running shoes to run. They will probably last 300-500 miles. Ditch them when they start feeling bad.
Technique. This comes with time. Relax when you run and don’t stomp around like a mule. Run on varied terrain.
Strength. Work on basic strength exercises twice a week. Stretching is pointless for most runners. In order of importance, strengthen calves, quads, hip flexors, hip abductors, and hamstrings. Machines are fine.
Learn. Runners World etc is ok, but to really learn about running, follow what these folks put out: Chris Johnson, Alex Hutchinson, Rich Willy. If you seek out a doc or therapist...be sure they run or at the least, treat runners effectively beyond saying “don’t run”.
Extras. Tape, foam rollers, massage guns, These are often a band aid solution as most running injuries are training errors. Boring, I know. Get some sleep.
Questions? Comments? Hit me up!