Last year when I surveyed hundreds of runners who visit middleagemarathoner.com, to no surprise, I found that injuries were the biggest obstacle faced by middle age runners. Coach Greg McMillan is currently conducting his own survey and he shared with me that his initial results showed a similar finding.
The purpose of this article is to provide four different strategies to help you avoid injuries. These aren’t the only four strategies you should use and you may already be using a few of these strategies yourself, but hopefully I can share something new that you can try to further injury proof your body.
Background: For the longest time, I felt like I was a slave to nagging injuries. It was one of my biggest challenge that was preventing me from regularly racing 1/2 and full marathons. Being a busy professional, I simply didn’t have time to implement a comprehensive injury prevention routine. About 99%+ of the middle age runners whom I coach don’t have a lot of time either. However, it’s important for any runner to engage in some kind of program that involves some of the strategy that I discuss in this article.
Over the years, I worked with my primary physician, physical therapist, athletic trainers and running coaches in addition to completing a lot of my own research and trial/error to finally develop my own injury proofing regime. There’s not a “one size fits all” solution when it comes to middle age runners and injury avoidance.
Bottomline, I eventually “cracked the code” of injury-free running. Since 2012, I have been injury free.
Note, that I didn’t say I have been pain free. There’s a difference and it’s how you manage your pain that greatly contributes to remaining injury free. It’s remaining injury free that allows runners to build consistency and reach their goals.
Following are four of the strategies that I use in parallel to remain injury free.
1. 3 Too’s – I’ve read this from a few sources as the leading cause of running injuries.
a) Too much – mileage – depending on your base, athletic ability and running experience, running too much weekly mileage can lead to injuries.
b) Too soon – weekly increases should be limited to no more than 10% of the previous weeks’ total mileage. Increase your weekly and monthly running totals gradually.
c) Too much – change – although it’s important to vary your weekly workouts (discussed below), going from the couch to running every day and also completing heavy conditioning workouts will likely lead to injury. It’s important to gradually (over several months) increase the intensity of your training. Your body needs to be ready to increase mileage, run intervals or perform intense conditioning workouts.
2. Vary the intensity, mileage & route of your workouts. This is essential in my training plans. Changing pace, intensity and duration of runs will help ensure you improve. You can’t expect to improve if you run the same route at the same pace, day after day. Simply varying the routes or running surfaces is one of the best ways to spread out the various forces on your lower body so that no one tissue or tendon gets overworked.
3. Practice proactive recovery – along with the 3 too’s, you should regularly use a foam roller and an occasional ice bath. I use compression socks to help me recover from both hard and long runs. However, to truly be proactive, you need to complete workouts at a level where your body is ready. This means scheduling workouts based on other workouts you will or have already completed that same week or in previous weeks. Coach Jay Johnson says, “keep the hard days hard and easy days easy.” I also recommend taking at least 1 day off (no exercise) per week.
4. Listen to your body – along with being proactive you need to also be reactive with your recovery. If something you’re doing is resulting in pain that forces you to alter your running form, I strongly recommend stopping that particular activity, identifying the root cause of the pain and seeking professional medical advice to eliminate the issue. If the rigors of training for a particular race like a full or half marathon become too painful, you may need to postpone the race or simply run a shorter race like a 5 or 10k.
BONUS: 5. Use a coach – A good running coach can provide you with a training plan that meets your athletic ability, goals and helps to prevent injury. Sometimes I adjust scheduled long runs, speed work and some of the scheduled high-intensity training. This allows more time to rid yourselft of the pain and get healthy so you can get back to your training.
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If you’re not doing so already, implementing these strategies will make a big difference to your performances over time. Although each strategy isn’t a “cure-all.” If after working these strategies into your plan and you still are fighting the injury bug, then I would replace one of the days you run with a cross-fit/aerobic (eliptical, stationary bike or swimming) and conditioning workout. If after making this change you still continue to get hurt, then I would visit with a medical professional and if you’re not with one already, I would speak with a coach who can take a look at your training and suggest some alternative workouts that may help you train injury free.
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