Running injuries: the bane of every runner anywhere. They’re worse than dreadmills or the dreaded “DNF” next to your name in race results.
Outdoor filming of Q&A with Coach. More at instagram.com/JasonFitz1
Have you ever said something like this?
“I constantly struggle with tendinitis if I run more than 30 miles per week.”
“I’m keeping my mileage low to prevent injuries.”
“What should I consider ‘normal discomfort’ vs. the beginning of an injury?”
“I just seem to be going from injury to injury…”
If so, you’re in the right place. Strength Running has helped thousands of runners prevent injuries with our free ecourse that focuses on concrete strategies for limiting your injury risk.
No, I won’t tell you to run less or stretch more. Those don’t actually work – they’re incomplete strategies from lazy physical therapists who don’t know a lot about running.
Instead, a well-rounded and holistic approach to pain-free running must be integrated within your training.
One that includes multiple approaches to prevention:
- Proper training structure (appropriate workouts, progressions, scheduling, and mileage increases)
- Strength training (but remember – no amount of strength work can undo the damage of poor training habits!)
- Smart race scheduling, warm-ups, and recovery techniques
- Training variety to limit the repetitive nature of running
These strategies, when rolled up into one comprehensive training program, can yield a surprising outcome: not only will you be healthy, but you’ll be a lot faster!
That’s because when injury prevention is a top goal, everything else falls into place: higher mileage, better quality workouts, and ultimately faster races.
Injury Prevention Q&A: Foot Strength, Running Form & Running Through Pain
In Episode 27 of Q&A with Coach, I’m tackling four questions about preventing injuries from my Twitter community.
A big thanks to James, Mike, Shianne, and “FitRegularGuy” for submitting their questions. If you have one of your own, tweet it to me!
Let’s dive in:
0:40 – How do you strengthen the feet and toes? How do you avoid ankle sprains while trail running?
1:00 – Barefoot workouts are a great tool, but approach with caution
1:35 – Barefoot strides for foot and ankle strength
2:10 – Other great times for being barefoot
2:40 – My two favorite foot strength exercises
3:10 – Coordination and agility are key!
4:25 – What is the best form for downhill running to prevent quadriceps pain?
4:40 – 3 simple cues for more efficient running form
6:00 – Are you strong?
6:30 – When is it ok to run through pain?
7:00 – What type of pain are you experiencing?
7:20 – Two reasons why you should not run
8:20 – Even if you can run, make these modifications
9:05 – Consistency is the secret sauce!
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Remember that focusing on prevention doesn’t mean that you spend all day doing strength routines or thousands of dollars on ongoing physical therapy appointments.
It’s not as hard as you think. If you’d like to get started knowing the right things to focus on – and what not to focus on – sign up here. And run strong!