For something that is supposedly good for us, running can do a lot of damage. Our injuries rarely announce themselves with the “pop” of a tendon rupturing or the sight of a bone sticking out of the skin. Instead, running injuries are sneaky bastards. One day we are fine, the next a little stiff. Then a running buddy says, “hey you are limping.” Then we realize that we have gone through the entire bottle of ibuprofen in a month.
Some judge experience in years or miles. But real runners know that until you have plantar faciitis, a stress fracture or two, and the joy of an inflamed IT band, you are still a rookie.
We all know chronic running injuries are caused by big workload jumps and overtraining – but these are just physical manifestations of the same psychological problem: impatience.
To paraphrase Commander Stinger: Our egos are writing checks that our legs can’t cash. So, in a likely futile attempt to check my ego, I am writing down these rules for the inevitable next time I feel that nagging pain on a run.
Chris’s Iron Rules of Injury Prevention
- Always run at least half my miles on rough trails. Almost all my running injuries start when I am doing high mileage road running. I almost never get hurt when a significant part of my training is on rough, uneven, trails. I think the reason is that rough trails keep my stride variable, so bad form cannot creep in. Trails also force my lower legs to be strong. Paradoxically, the rougher the trail the lower the chance it will cause a chronic injury. Smooth roads lead to weakness.
- Always cross train. At least once a week do something other than run. My hierarchy of usefulness: barbell lifts > kettlebell lifts > bodyweight workout > bike > swim. Cross training allows me to still get a workout in while giving the ligaments, tendons, and bones a rest from the pounding. Having a cross-training discipline also provides an outlet for when you need to rest the legs (see 4 and 5 below).
- Never rush training. Trying to get in shape in too short a time is a recipe for disaster because it forces big jumps in workload. How much time is enough varies depending on fitness and experience. I like to plan very long (6 month or more) training plans which allow for lots of intentional rest. Build in extra time to deal with injury contingencies.
- When in doubt, rest. It takes some experience to distinguish between good pain and a precursor to actual injury. But even if unsure, the best thing to do is back off a little and rest. A few missed workouts will not make a difference in an otherwise dedicated program. Being healthy on race day trumps being injured but with more training volume.
- If hurt, stopping running for a time is the only way to get better. Pay a little now or pay more later. There are no shortcuts for stress fractures or tendonitis. There is no miracle physical therapy. Certainly not for a guy in his 40s without the benefits of improved living through chemistry. The only way to make it better is to take time off. It may be three weeks, it may be two months, but running through it is just making the inevitable worse.
Note: None of this applies to a race. Finish the damn race no matter the hurt.
Healthy running!
Vamonos Baby! 