Running – Ultimate Help guide to Benefits, Injuries, Equipment Training


Avoiding Injuries When Getting Back to Regularly Exercising

Video taken from the channel: Baylor College of Medicine


Runner’s Injury-Prevention Routine

Video taken from the channel: Pete Magill


Injuries and Training

Video taken from the channel: Ross Enamait


In the Blink of an Eye PPE for Eye Safety

Video taken from the channel: Lightscape Films


Cycling spinal injury Rod’s story | Leigh Day Personal Injury

Video taken from the channel: Leigh Day


Spine Injury in Sports Managing On Field Cervical Spine Injuries

Video taken from the channel: The Sports Institute at UW Medicine



Video taken from the channel: Dr. Chris Raynor

Running Ultimate Guide to Benefits, Injuries, Equipment & Training. This ultimate running guide is designed to provide high quality, detailed information on all-things running whether you’re a beginner, intermediate, or advanced runner. This guide discusses running types, equipment, workouts, nutrition, resistance training, recovery, and supplements.

Thankfully, you only need about 15 minutes per day outside of running to prevent the serious running injuries that derail your training. Sure, aches and pains will still happen (that’s just part of being a runner), but if you follow this advice you’ll dramatically cut down your injury risk, stay healthy for longer, and ultimately get faster. Injuries are common among runners. They suck as they keep us from regular training and make it much harder to reach our fitness goals.

What’s more? Returning to running after an injury is no easy feat. It can test the runner’s patience, will power, and emotional well-being like nothing else.

If. 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. Strength training for runners is also vitally important for performance and injury prevention. This guide will provide you with a solid reasons as to why you should be incorporating strength training moves into your program.

Read on to discover the many benefits of strength training for runners. The Ultimate Guide to Strength Training for Runners. But supplementing running with strength training exercises will not only help you prevent injury, but it will also make you a stronger.

Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here’s how. 1. Runner’s knee.

This is a common overuse injury. Running provides an excellent cardiovascular workout, but can lead to joint damage. However, with an underwater treadmill, it’s possible to enjoy all the benefits of running without the impact. Underwater treadmills can be used to help athletes recover from injuries or to regain full-body motion after surgery. The Ultimate Guide to High-Intensity Interval Training for Runners HIIT can take your training and performance to the next level.

Here’s everything you need to know about the popular exercise. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.

List of related literature:

The main motivation for writing this book is therefore to provide a detailed resource for runners, coaches and students of strength and conditioning, that provides accurate and useful guidance.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

This chapter provides practical training advice and is particularly written for those who have just started running.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

Overall, the ACSM guidelines are an excellent resource for physical activity instructors to become

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Although the training is risky, you will likely avoid injury if you follow the plyometricand strength training guidelines in this chapter.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

This book lays out the components of a conditioning program, such as flexibility, strength, power, agility, and speed, and recommends ways to improve each trait in practical terms.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

The information provided in this book can be a valuable tool to help the endurance coach or self-coached athlete develop a training program that is designed to maximize performance and minimize the risk of injury.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

I can highly recommend this book to all people who are seriously interested in strength conditioning, to get new ideas and to improve their knowledge as well as to work successfully in practice.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

The good news is that in the plans that accompany this book, I include an adrenal fatigue recovery plan based on what you’ve just learned— in the same way that I’m including full training plans based on the underground training techniques you learned about in earlier chapters.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Due to the scope of this book, it isn’t possible to cover training zones for every endurance sport.

“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

The purpose of this book is to teach you the tools you need to become your own best coach so that you can train better and run faster.Learning and applying these skills will require youto put more thought into your training than you may be accustomed to, and to pay closer attention to yourself as a runner.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

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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  • Fun Vlog Dr. Chris, Mandy & Dustin!
    Enjoyed watching you racing, sprints!
    Good Job Guy’s!
    Sending positive vibes your way.

  • Morning coach. Im victor from México. One question, What do you suggest we do during this endless “covid-recess”? Both my 17 year-old son and I are 5k runners and since there wont be any races for the rest of the year, I’ve figured out it’s pointless to be doing lots of reps at a high intensity, maybe lower the amount but keep the intensity?
    I was thinking that we do have to keep a decent amount of miles a week, but do most of them at an easy pace. What do you think Mr. Pete?

  • Thank you so much for this. I used these as my rehab while trying to figure out an injury. They really strengthened me and very positively contributed to making me strong for a 60km trail race finish despite missing a few weeks of training late in my plan ����

  • I have collagen issues, doctors call it Ehlers Danlos. I don’t lift heavy barbells, but I do bodyweight training or dumbells for legs. I try not to hit 100% on a bag, instead I focus on accuracy. I can sprint, if I warm up proper and sprint 50%, 60%, 75% and then run most of them at 90%. I had surgery recently and I have been walking for an hour a day with my dog and hitting steep hills.

  • I have an elbow injury that is not bad enough to not train but still always there and never goes away. If I don’t use my elbow then I am basically just left with legs and core since it is not wise to use the other hand and risk imbalance. What do you advise in this situation?

  • Awesome. I bought your Underground Warrior Fitness book (it seems) 20 years ago. Good stuff! The workouts kept me young! Is there a way to subscribe to your web site so I can get your articles at and in my email box? Thanks!

  • Dude, I didn’t know you were back to making videos. Thanks for putting out some more content, there are always bits and pieces I take away. I look forward to seeing more, and I’ll be taking a look back through your vids to see what I’ve forgotten. Stay strong.

  • maybe its necesary to update the info in regards to the quarter squats.. many new long term studies prove that the sheer force placed on the knees in quarter squats are higher that atg squats. It was painful just watching you perform those all othet info was excellent imo.. science doesnt lie

  • Hey Ross, just wanted to say thanks for starting me on my fitness journey at 19 or 20. I’m 30 almost 31 now. Owned all of your books and still read them to this day. All of your principles are instilled in me and I owe every lick of strength, every flirty eye I got from a female due to my physique, even my mental toughness to you. You don’t know me but I’ve known you for a while. Just wanted to say thanks. I was with you on Rossboxing and still here today. Also, I wish I could get another copy of the boxer’s guide, there was some good stuff in there even though I know you feel it’s outdated. But thanks for taking the time to reach the world with your fitness knowledge. You changed lives and inspired more people than you know.

  • right on Coach!
    being in m early 50’s and having adopted the mantra back in the mid 2000’s to train HARD & train SMART I know how important it is to be mindful,

    and that muscle between the ears runs the show in all aspects imho,

    always enjoy your training protocols and am inspired by you Ross since ’07,
    thank you does not suffice but I humbly leave it for your tireless efforts!

  • I always like your training but your boxing is kickass. Your heavy bag work has great mechanics & power, and just from this little clip I see that your boxers are fast, explosive, adaptive, and proactive. If possible I’d be interested in seeing more drilling and actual boxing related stuff.

  • Jebus, true words. I remember when I was younger and I would fall off the wagon or get injured, I would rush back into working out and fuck myself up again leading me to take off even more time. This went on until my early 30’s. Now, that I am kissing 40, I train a whole lot smarter and take my time and not rush into pushing the big weight I once used to. The gains do come back at a faster rate but you have to take it SLOWWWW.

    Awesome to see you making vids Ross. I/we hope to see more. I as well have been following you for 10+ years. Damn, time flies:)

  • Coach Ross,
    What are your thoughts about a good body stretching program to prevent & recover from injuries?
    I find that since I started stretching seriously with resistance bands and yoga type exercises, I have less injuries and more flexibility to perform. It has improved my physical attributes & abilities in Martial Arts training. Though there is always potential for injury.

  • Question doctor Chris I dig holes with a shovel all day every day and I never feel like working out after work. is my job exercise enough or do I need to exercise?

  • Pete, Can I do this without weights-meaning, just with body weight. I run, 50 miles a week. Would you recommend doing this once week?

  • Thank you as always. I am a young man with a lot of minor injuries mostly in joint areas.. hopefully I can keep these minor as I progress. Thanks again.

  • Agree with everything you said. Im a PT with a climbing, karate background and most people (not all) are overtrained. They do too much, too intensely, dont rest enough, dont eat right ect ect, and on top of all this they have a physical job, and lift with poor form when training. They get away with it for a while, then KABAM! slow and steady wins the race.

  • The problem i have is that i seem to be injury prone, things are getting tweaked all the time. To the point where if i listen to my body and train around sore/injured areas there’s no way i can actually follow a programme. I’m left with a devil’s choice between training chaotically with no real structure and avoiding injury, or trying to follow a progressive program and pushing through pain to stick to it but in doing so risking injuries. sigh

  • If you told me to eat shit sandwhiches I’d be straight in the toilet with two slices of bread. Great vid approaching 40 myself and consistently training mainly due to your inspirational vids.

  • I still remember something you posted a few years back now, “if you’re constantly banged up and sore, you’re doing it wrong.” I’ve had this as a mantra ever since, it’s saved me from working through pain if niggles come up. I actually pass your name on with this this quote to people I train.

  • I’m 49 and guilty of all these items listed.
    Lots of injuries over that last decade as i’ve gotten older.
    Only the last couple years have I gotten my act together and stopped reaching for constant “PRs”.
    Now I’m in maintain mode…….EXCEPT for the goal of doing Simple n Sinister with 40k bell by my 50th B-day.
    LOL ��

  • What is Dustin’s 100m time? I also do track in London, and I find this video super cool cause the track they ran on had Canadian Nationals this year

  • One of the greatest strength and conditioning guys out there, and yet undiscovered. Maybe be ‘cuz he puts more time in real coaching and less in marketing? He’s what Evan-Esh and Defranco want to be and what Check tells you he is.

  • Hi Pete! How many times a week do you do this? Right now I’m doing weights on Tuesday and Thursday. I’m thinking of pairing these with Dumbbell Bench Press, Dumbbell Row and Dumbbell Arm Swings.

  • Awesome Pete, thanks so much for doing this. How long should you rest between sets? And the basic tenant would be to add weight once you can do the full sets & reps comfortably?