6 Attempted-and-True Methods to Avoid Running Injury

 

Running Pain Vs. Running Injuries | Not the Same Thing

Video taken from the channel: The Run Experience


 

Why Runners Ignore Pain and Injury and Why It Needs To Stop

Video taken from the channel: The Run Experience


 

Tips to Help Avoid Running Injuries and How to Stay Healthy Long Term! | Sage Canaday Training

Video taken from the channel: Vo2maxProductions


 

Running Injuries Learn How They Heal

Video taken from the channel: Sports Injury Physio


 

How To Treat And Prevent Running Injuries

Video taken from the channel: The Run Experience


 

Managing Marathon Running Injuries

Video taken from the channel: NYU Langone Health


 

Why Runners Get Hurt: How to Prevent Your Next Running Injury

Video taken from the channel: StrengthRunning


6 Tried-and-True Ways to Avoid Running Injuries 1. Plan ahead, and know your limits.. There isn’t a solid line drawn across the road or a magic pop-up in your favorite 2. Keep a running journal.. After every run, write down (or log) what you did. So give yourself 6-8 weeks of running 3-4 times per week on a regular basis before jumping into a half-marathon training program, says Hadfield.

Your best bet: weave running into an. Here are six ways to prevent running injuries. Don’t Push Too Hard, Too Fast Our bodies only grow stronger by being placed under stress in small increments. If you push too hard, your body will break down. But logging miles regularly—some at quicker paces to prepare for races—can result in overuse injuries.

Outsmart injury with this six-step process: Learn your body. Develop efficient patterns of movement. Improve joint mobility. Strength train.

How to Prevent Common Running Injuries 1) Walk out until just your feet are resting on the ball. 2) From a plank position with shins on ball, pull your knees to your chest. Get started with this 3-part approach to prevent running injuries: 1. Prevent running injuries by training smarter. To successfully stay healthy and prevent running injuries, your training must be smart – designed in such a way to prioritize injury prevention.

This is far more important than strength training. That’s because. 7 Smart Things You Can Do to Proactively Prevent Running Injuries A few tweaks to your routine can make a huge difference. By Rachel Tavel, P.T., D.P.T., C.S.C.S. Increase your weekly running mileage very slowly and spread it out over the whole week.

How quickly you increase your weekly mileage probably has the greatest impact on whether you get injured. The slower you increase your weekly mileage, the less chance you’ll get injured. This guide will help you understand, treat, and prevent running injuries.

That way, there’s nothing holding you back from your long-term running goals! 3 Powerful Habits To Prevent Running Injuries. Before we dive into specific running injuries, let’s first check out these three habits that will help prevent running injuries for good. The way to avoid problems, he says, is to vary your workouts for example, running on a treadmill one day and lifting weights the next.

It’s also important to give muscles adequate rest between.

List of related literature:

Running a race while injured tops my list of stupid runner tricks.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

That’s right, running itself doesn’t usually cause injuries: It’s the mistakes made by runners and coaches that can cause trouble.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Runners walkers ward off many common knee injuries by performing quadriceps exercises.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Indeed, running was, as reported by most of the literature [1], the exercise mode that to which most (33% in this case) injuries, including those that were recurring injuries, were attributed by our prospective survey.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

According to Matt Fitzgerald, online coach (trainingpeaks.com) and author of Runner’s World Guide to Cross-Training, the key to preventing most running injuries is to increase the strength and stability of three important joint areas: the hips, knees, and ankles.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Part of my long-term success as a runner has come from avoiding those injuries that require extensive rehabilitation.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Here, we recommend a “walk/run” approach, a concept we learned from the well-known running educator Jeff Galloway and modified for beginners and recreational runners coming off injuries.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Injuries from the stress on your joints are the biggest downside of running.

“The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health” by Carolyn Bernstein, Elaine McArdle
from The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health
by Carolyn Bernstein, Elaine McArdle
Atria Books, 2009

Of these modes, running is the riskiest because of the stress it places on bones and soft tissues.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Being aware of balance in all of these everyday activities can help you avoid running injuries.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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69 comments

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  • I love your podcast, website & YouTube channel. Thank you for taking the time to produce all of this excellent content. In regards to the ITBS video, I noticed it’s dated from 2011, almost ten years old. Any changes to the rehab routine in the past 9 years? Thanks!

  • Good info, but didn’t appreciate the comments on vaccinations…I have never had the flu and have never gotten a flu shot. Look up what is in it:

    Vaccine manufacturers add the preservative thimerosal to multidose vaccine vials. Thimerosal prevents dangerous bacteria and fungi from getting into the vial with each use.
    Thimerosal contains mercury ����

  • ill soon hopefully coming off a injury. foot area. if i was running 50-60 miles per week. but have not really run in 3 months, i was going to start at 25-30 and move up is that to much

  • Hi Nate, I’m a 16yo HS distance runner, and right after my run today I had some knee pain. I followed your rolling advice from another video and rolled the supposed area that causes some knee pain and adds pressure. That worked great for me, but what can I do next?

  • Holy Cow Sage you nailed it with this video upload, I don’t agree with you sometimes on your approach to racing ( but I keep watching ) & we both know it’s not one shoe fits all ( both parties ) but man oh man are you spot on with this one. I’ve been in that life of juggling work, diet, social life, training & for me both parents passing away. Fatigue, weight gain & no motivation, mono, low iron…all of the above. FF 3 years & life is good, no juggling life & running rather I’m balancing it and its going well. Happy trails bud!

  • Hello, I have osteitis pubis inflammation ( I get pain in my inner thigh). Every time I stop running I get better but as soon as I get back and do speed runs the pain is back. PLEASE advice me what to do! Running is my passion and I need to get rid of it!

  • Hi Nate, thanks for a fantastic video. ive been struggling with annoying knee/ITB (or so i thought) pain for some time but having watched this i now have something definitive to work on. I tried the couch stretch while watching, on both sides and it completely highlighted a very tight right quad, after the initial grimace, and a few minutes of pulling faces and expletives, it feels 100% better than it ever has. i can only see this improving my runs from now on by taking away that “pulling” on the knee ligaments?muscles. Would you suggest this as a post run stretch only? Im very much into my foam rolling too as a post run warm down.
    many thanks for a great vid. jay

  • I don’t have pain and I’m following your tips however I noticed my knees sound crunchy and while it doesn’t hurt it makes me very apprehensive… Is this just that I’m weak and restarting?

  • Warm up routine like 1 1,5 km easy jog and dynamic stretching before a run is the way to go for me. There are also days that I just don’t make it because I’m limited with time and then problems appear…

  • My knee hurts while I’m running. Did he say if we should stop running for a few days and do the quads-shins exercises, or if we should continue running while adding the quads-shins exercises to our routine?

  • Don’t try changing your stride or technique unless ir’s really necessary. You won’t get better or faster, you’ll just get injured.

  • Sage! You have been my no.1 go-to running guru for 5 years now. How bad is beer? I just love a beer after a run and a long day at work… is that really hurting my possible running gains>?

  • Great vid. Another n=1 personal anecdote: as miles/wk and age increases, stretching and foam rolling becomes mandatory for injury prevention. Especially age…

  • Anyone here fasting for Ramadan..? Basically muslims fast for 30 days where they cant eat or drink for 17-18 hours a day… i just wonder if you have any idea of how to keep my fitness so i can get back to running after this month..? Appreciate your videos!

  • I tried to increase my weekly kilometers from 86 to 120 first week it works the following week I get shin splints after every quality workout

  • Sage you should make a vid that targets the younger running group. I think people that have only been into the sport for 5 years have a lot to learn

  • Great message Sage. I ran 18:59 at Parkrun today and at 32 years old, my weekly mileage has averaged 40 miles per week for ten weeks. Before that I might have averaged 25 miles a week over a season at most. I was keen on racket sports and general fitness but now I am focusing on running as a speciality. I am on a journey to discover what average mileage I need for 816 weeks to help me achieve 17:5X for my local Parkrun 5K. In the meantime I’m testing my speed endurance in a half marathon on 19th May, on road. I train about one third my miles on road, one third on grass and one third on treadmill. Usually with slight undulations for the terrain.

  • I ignored pain (well thought I was) but the result was poor form which resulted in an inflamed achillies tendon (could have been alot worse). Still I had to get a tiny bit of physio and stop running for a bit. was a small wake up call.

  • well ive been inactive since last october and ive been back for 1 month… i always value sage advice… thankyou for the determination sage!! appreciated a lot!!!!!..i got my 4.38km this week..i watch your vids all the time for motivation x

  • I’ve been fighting chronic patellofemoral pain and these stretches and exercise ques are exactly what my physical therapist recommended and which I have found relief with. It’s easy to find false information or quick fixes on youtube, but this advice is spot on. In addition, don’t forget the hips. I believe it has been mentioned in another video, but our bodies need to move in more than just the forward plane of motion. Add in lateral movement to your warm up/ cool down. Thanks for the video.

  • For me high mileage is 60-70 km per week. Yup. I do cycle a lot though. I suspect I “could” go higher mileage, but that would also require more strength work to keep healthy.

  • Nice video one thing I’ve always wondered about is all the work I’ve done in my life I’ve always been on my feet and sometimes you can think oh my feet legs hurt having to stand and do work after a run but maybe actually it’s a bit of a privilege always having to be standing sort of from a postural development standpoint?

  • 3 years ago I was running 100+ weeks then I got an injury do to dieting and no sleep is what I believe is what happened. It started to bleed into later training. So at the beginning this year I told myself to just start all over and just do low easy mileage. I’ve also made my diet and sleep a number 1 priority. It’s totally worth it. It’s taking time but so far this month I’ve seen some major improvement from a month ago. Taking the time take care of myself and just let my mileage build up naturally and just diet better. I’m probably the happiest I’ve been with running in 5 years. I’m glad I hit the reset button.

  • I’ve been trying so hard to incorporate running into my weightloss journey but I keep getting lower back pain like instantly and I’m not sure where I’m going wrong???

  • A good question is whether or not pain is going to compound into an injury or stimulate growth. If it takes more than a bowl of cottage cheese and sugar to recover, it might not be worth it outside of competition.

  • Hi sage, thanks for the great video. I am always confused about strength training how many times a week should I be doing? How long should a strength session be?

  • Good advice. I’m 63 and average 45-50 miles a week, I mix up the types of runs-trail runs, slow and easy road runs of various distances and some spadework once a week. Racing well- 1:36 half marathon last month, more trail races later this summer and CIM in December. Maybe Boston or the Nagano marathon in 2020. Love this sport!

  • Its a lot of talk about mileage / week, difficult to relate since I’m a significantly slower runner. Is it really mileage and not time on feet that is important, for fitness etc?

  • Hi Sage, have been loving your videos! Have you done much swimming for cross training/injury prevention? I took up swimming when some patellar tendinitis prevented me from running for an extended period, and found that it was an amazing way to keep up my cardio. Even after getting back to running, I actually trained for my first half marathon only running two times a week for the most part, and swimming 4-5 times a week, and was able to get a 1:27:25. I know you talk a lot about how high mileage is such a key factor, and I am slowly building up now running 3 times a week instead of 2, soon hoping to transition to 4, but do you have any thoughts on how swimming can be used to subsidize your running?

  • What is your take on 80/20 running? It kind of ties in with your video I think. Id be interested to hear your thoughts on this concept after reading Matt Fitzgerald’s book (which made a lot of sense to me).

  • Keep up the good work. You have motivated me to increase my mileage from 10 to 15 miles a week to 25 to 30 miles a week. I’m training for a half marathon in September in which i hope to best my PR of a half of 1:33.

  • Hi Sage…I’m 42 years old. i usually finish my run with 15 minutes of Body Weight Core Strength Workout (5 / week)…has helped me stay injury free even though i’m forced to run on asphalt as there are no trails around.

  • You r right..➿
    Runners think differently from non-runners…… Specifically while run….��

    We all runners are winners in ourself..
    Cheers ��

  • I love these kinds of videos, always reminding me of important things on my journey to become a runner forever.
    Thank you Sage for being such an inspiration, you are my Running dad:)

  • This is a random place to ask this question, but I am not sure where else to do it, and I trust you to give an honest answer. I am a 39 year old male who has been running for about 1.5 years. I’m currently sitting somewhere around 40 miles a week but working through a marathon training plan, so that is on the increase. I have run 6 half marathons, with a best time so far of 1:32. I was looking at your BQ plan, but I just need somebody to give it to me straight: Is a BQ going to be a pipe dream for me within the next few years? I want to go after it so bad, but I want to be realistic. Thanks for any feedback. Your channel is my favorite running content I’ve found. Cheers!

  • this was great Sage, time to go to bed. F.. that project. Boss will have to wait, I need to do 15k tomorrow and can’t do that based on <5 hour sleep for the last... many nights...

  • Is there evidence 60 miles is better than 100 miles for health? If there is not, you are probably mentally holding yourself and not reaching your potential, because you think it is bad for you.

  • 120 miles is the maximum that anyone should ever run and train in 1 week. Anyone who does more than that will pay the consequences later.

  • If I remember correctly, I remember hearing Dr. Greger state that the food you eat also changes your DNA, not just how they are expressed.

  • Yeah during xc I started doing like 30 mpw, then in indoor my teammate essentially taught me how to actually train, and so I went straight up to 40-45 mpw with him, which was dumb. About 5 weeks later I got a tendon injury (I’m really happy it wasnt anything major yet) and I was out for a week. Then I feel down stairs and sprained my ankle pretty badly and was out for almost 3 weeks. I started running 10 miles per week and increased by 5 every week until I get to 35, and am going to cap there for summer. This week is 25, no sign of injury yet so I’m pretty happy about that.

  • Yeah I had a month off recently and it sucked, but it was just 2 injuries overlapping which was very unlucky (first one was overuse, but 2nd was because I fell)

  • What shoes do you enjoy for injury free? I use Altra and I like them a lot but so many folks wear Nike and other brands. Just wondering your take on it.

  • Hello and Thank you for posting all this GREAT info. I was sidelined for 6 Month with ITBS and Thank God in mid August I was finally able to run without pain. I really to focus hard weighted exercises to build strength in my legs. I’ve been easing in slowly and I’m able to work on longer runs ( 8.5 Miles ) which is awesome from where I was just a few months ago. I wanted to suggest if you can make a video that addresses coming back into running after a given injury. In my case it was ITBS but I’m sure there are others that are or were in my situation. Thanks again and keep it up

  • Hey sage love the videos. Have you ever had IT band issues? I have had some this past month it has cut my training down a bit. Was wondering your take on it? Cheers

  • That leash “holder” ��. Excellent points & upload! Listening to your body, pain is a signal that something is not right, don’t force over it. Synergy:)

  • I ignored a pain in my middle foot and kept doing sprints. Paid the price and had severe pain walking for almost a month. Most likely tore tendons in my foot or fractured multiple bones. Was doing 400m sprints.

  • What should be sore when running? I always get a mild achilles pain during running but it goes away when I stop.. are there muscles that should be sore?

  • When I focused on running faster, that introduced more frequent pains and longer recovery. As a result, it prevented me from meeting several goals because I did stop and it prevented me to meet time goals. If you don’t maintain your speed workouts, you will lose that speed. However, when I started running based on how I feel and not worried about how fast I was running or what other runners were doing…. I became a much better runner knocking out 70-miles per week with little recovery time. The problem is people think that speedy running is the only way to be a true runner or be accepted in the running world. That is NOT true and isn’t what running is about. Run comfortable, NOT fast!

  • This is so good!! ������ and it’s so me! I had a stress fracture a couple years ago and it was the worst, but now any little pain in that area and I think it’s coming back! Totally mental. And I love that he said running is a skill that can be refined. So many platforms say, running is just putting one foot in front of the other…and respectfully, I’ve read and researched enough to know that sentiment is not entirely true. There is so much more that goes into being an efficient runnerand TRE knows what’s up. It’s learning optimal running form, strength training, and mobility. Great video! Love TRS too!

  • So awesome! You guys are fantastic. It would be super cool to hear more about massage (and maybe also using heat and stretching in combination with that?). I feel like although “pain” is definitely a natural part of any growth in life, we can be so much more aligned and in tune with a bit of analytical self care thrown into the mix. Thanks again! ������

  • Great help. I was running sprints for about two months straight on asphalt 3 times a week at the end of 5 mile runs and started feeling what was like plantar fascitis. I completely tore my right plantar fascia at the end of February and had to take 4 months off. I lost a minute of pace just because I didnt listen to my body.

  • Oh ive been ignoring the strain on my left thumb toe..it always strain easily causing slower pace..lately i remembered i accidentally stabbed it with kitchen knife when i was in highschool..i wonder if it is related ti that..it always feels a nerve is pulling whenever i run..

  • Most life-changing video I’ve ever watched. I have PTSD, and didn’t realize the effect it was having on my pain. Was always taking days off because perceived injury’s. Not anymore. Truly thank you.

  • In 2016 was training for a marathon fresh out of a police academy and finished the workout program insanity, best shape of my life. Got in a bad accident and left me with 12 bulging discs. Gained a lot of weight, meds, pain, plus mental break down. Got through the other side of that and started working out and now I’m jogging again trying for focus on zone 2 doing long distances. Today I finished a 10k. I’m not beast like I was, but I’m just happy to be able to do it to some extent again as I genuinely love running. I don’t take it for grant-it (sp) because it can all be taken from you.

    Good content.

  • great video and a lot of useful info, but I couldn’t help notice that you both coughed in your hand. Quarantine has me paranoid now smh

  • Well, how about the effect of Endorphins and Adrenaline that temporary suppress the pain during a run or a race. My point is, listen to the body, don’t take anyone else’s word for your own problems.

  • I have been trying to get in to running but it doesn’t matter how slow I run. My lungs burn. I am using an app to set realistic goals. But, I can’t get past the chest pain.

  • I know this is going to sound quite stupid yet I need help from the runners here. I’m new to running. I’m trying to find out where you exert your leg power. When you pull your leg back or when you bring your knee up or both?

  • This question is the one that I’ve ALWAYS had on my mind for all those years!!! My strong self keeps saying “C’mon! Get your daily run in! Don’t baby yourself.”, whereas my wimpy self is like “No, you need to listen to your achy body. Give your muscles time to recover.” Thanks so much for the video!

  • This is terrible absolutely no engagement with published papers. I am essentially being asked to take someone’s opinion who uses retarted language

  • I clicked on this link from your FAQ…What’s more important? Stretching or foam rolling? And what do I do before my next run?”
    It didn’t address these questions.

  • My calves are perpetually tight. When I roll and massage them they are sore. Does that mean I shouldn’t run until they are not sore and healed so I don’t push them to injury.

  • Thanks Sage and a question. How many days per week would you suggest a mature and slower runner actually run and train who wants to improve his running time yet remain healthy and uninjured?

  • So helpful thank you! Been so worried about my knee to the point I thought about taking up cycling instead but you made me realise a lot and i cant wait to get back to running and getting them miles in!

  • Can your program help triathletes too? I really want to qualify for Boston some day in the near future but my triathlon training program does not get me ready for that and other training programs for runners ask to run too much because they assume that’s all your are doing and I can’t find the sweet spot where I can train for a BQ while still doing triathlons.

  • I got a severe pain in the lower buttock/ upper hamstring area doing sprint intervals. What is so confusing is seeing that it can be piriformis related, tendinopathy related, sciatic related etc. or even a combination of more than one. I wish they would do more videos on how to tell what the indicators are and even betterwhat type of time is needed to rehab a strain in that area as well. For example if we feel slight tension in a certain area but not severe pain, can we lightly train without making the affected area worse?

  • If you are in pain when you are just sitting around that is an indicator you may have a legitimate injury. Everything else you should assume is ligament, tendon, or muscle soreness and treat accordingly.

  • If feel pain because I went from 50 miles a week or more on the trails to 50 + miles a week on the roads. I had to mix in the bicycle into the mix to help.

  • Great video, not watched for a while but this one is very apt for me, every little pain is a new injury. Viewing you back catalogue now during lockdown!