9 tips to run injury-free
Everyday for the last 900 days, I’ve run outside. I try to do at least 5 km everyday and during this streak, I’ve been injury-free. Here is how I did it.
You won’t like this listicle. You especially won’t like this if you’re a runner or someone who wants to start running. And you really won’t like this if you think you’re about to find out a secret to make running safe and fun.
This is bad advice, that is unless you’re looking for new ways to hurt. The only good recommendation I have is to do something else.
Listen to your body.
That’s all 9 tips. You can stop reading this now. Your body does a really good job of protecting and healing itself. It’s your responsibility to listen to what it needs in the moment. Do you need more calories? Are you stretching enough?
A big part of the streak for me is know how many kilometers I can do in a day or a week. Some mornings I wake up and my heart isn’t in it; I’m tired and burnt out, so I adjust my pace and minimize my distance.
Hurt vs. Injured
Running hurts. There is no way around it. If you run, you will hurt and you’re likely to get injured. It’s important to know the difference between shin splints and a stress fracture, or if that is a leg cramp or pulled hamstring.
In 2016, I ran the Rompin’ Rockwood in Saint John, NB. Within the first 6 km I rolled my ankle. Knowing I was several kilometers away from an aid station, I continued on with the mindset, “if I’m truly injured, this is the end of my season anyway. Might as well keep going.”
Two kilometers later, the hurt was gone.
Focus on form
Yes, your knees will likely hurt at some point, but there are preventative exercises you can do. Your best friend will be good running form. Your foot should fall flat on the ground - aim for the midpoint of your foot to hit the ground first. It’s most effective if your knee is directly over your foot, and your hip is over your knee. Basically, I’m telling you to run with straight legs.
If you run with good posture like I explained above, it relieves the pressure off your knee. Otherwise, you’ll blow out your knee and have back issues. Running is hard enough without those.
Stretch when you need to
Stretching can and should be incorporated as part of your warm up and cool down. It helps you prepare your muscles for a run and also recover afterwards. I don’t do this.
I don’t have a regular stretching or yoga practice. I should, but I don’t. In fact the only time that I do stretch is when my body tells me I need to. If I’m feeling knee pain or tightness in my lower back and legs, then I unroll my yoga mat.
This is not good practice and I would recommend you do it. Do as I say, not as I do.
Roll it out
Foam rollers are really uncomfortable and often pretty painful, but so good. I use mine more than I stretch. I find it helps with circulation in my legs which helps me recover from long runs and helps eliminate any fatigue.
I have plantar fasciitis which is a sharp pain in the bottom of my foot. I can’t really use a foam roller there, but a tennis ball works well. If my feet are extra sore, I freeze a bottle of water and roll out my feet on that.
Take care of your feet. They’re like your tires - if a car pops a tire, they can’t continue. Same goes for your feet.
Run Slow
It’s not a race. Unless it is a race. In that case, run the race, but otherwise, you likely aren’t going to break records, especially if you are running daily. If you are trying to break records, this blog might not be for you.
Running fast kind of sucks, whereas running slow is so much more accessible, social and fun. I’ve written about this before; it is always way more fun to run with people.
Slow runs reduce the impact of your footfalls and reduce the stress on your body. Plus, if you’re like me and you are more interested in distance than in time, your slower pace reduces your burnout which means you can run further.
Take care of your mind as much as your body
Like Ray Zahab says, “Limitations are 90% mental and the other 10% is all in your head.”
Running is mentally draining, it can be lonely, your brain is forcing your body to do something it doesn’t want to do, and you have to be okay being uncomfortable. Long story short, it’s not really fun at all.
Continue to do other things that help you recover mentally after your runs; spend time with your people, read, cook, skateboard, do whatever makes you you. The trail will still be out there waiting.
Focus on what you’re doing
I feel the most like myself when I’m in the woods, running on trails. With that comes a lot of roots, rocks and unexpected dips. It’s really easy to roll an ankle. The best way to avoid getting hurt like this is to simply pay attention to what you’re doing.
It’s an unpopular opinion, but focusing on the trail ahead of you means being present in your run, which means listening to what’s going on around you, which means running without earbuds. When you listen to music or a podcast, you’re avoiding what’s around you, including the risks around you. During a run, do one thing: run. You have all kinds of opportunities to listen to podcasts at your job. When you’re in the woods, work.
Same goes for road running. There are types of tempo training where you time your footfalls with the ticking of a metronome, but until you get to that level, run without headphones.
Rest.
I could go on about rest and give you all kinds of suggestions, but in short, laying on the couch is a good thing. It’s even better if you elevate your legs.
During my streak, I take ‘off days’ where I take my time on a 5 km and just try to enjoy being outside and moving my body. Then I treat myself to a hot shower and some reps on my foam roller. Being active during your rest isn’t a bad thing - it keeps your muscles and your mind warm.
Rest looks different for everyone. It is important that you discover what it means to you and do it.
Like I mentioned above, the best thing you can do for your body as a runner is to listen to it. Regardless if you are trying to put together an ironman streak, you’re a weekend warrior, or you enjoy the casual 5 km, understand what your body is doing and how it is feeling. Push when you need to push and relax when you aren’t pushing - you’ll go a lot further.
