Running is ~beautiful~ & ~empowering~ but h*ck is it easy to hurt yourself doing it. If you’ve been getting into running recently or want a refresher on how to avoid injury this post is for you I hope you find it helpful!
HOW TO ~NOT~ GET INJURED RUNNING
DO NOT RAISE WEEKLY MILEAGE UP TOO FAST
Bump mileage up ~10% from one week to the next (See “Running Phase 1” post)
—Experienced runners coming back from a (post race) “down/break phase” may choose to increase mileage by ~20% weekly for what *they* consider to be low mileage but that is the ONLY population who should be breaking the 10% rule.
DO NOT RUN BASE MILES TOO FAST (and/or throw interval/speed work in too early)
Run base miles at a comfortable easy pace that progresses into a steady state (comfortable moderate)
—If you struggle (like me) to keep pace under control, it can be helpful to run for TIME rather than DISTANCE to avoid the temptation to run faster to finish sooner.
—Running w/ a buddy who keeps you in check also helps!
AVOID RUNNING WITH POOR FORM
Seek a knowledgeable coach who can watch you run & help you make necessary corrections. If you do not have access to a coach, film yourself running on a treadmill (from the front & side) and compare yourself to videos/descriptions of proper running form (check out runnersworld.com).
DO NOT RUN IN CRAPPY SHOES
Running shoes can be an investment (mine are ~$130) but it is WORTH IT!!! Get some! STAT!
Once stores open back up:
—1. Go to a RUNNING shoe store
—2. Get a free GAIT ANALYSIS (to determine the type of shoe you need)
—3. LISTEN to the store rep’s advice!
When you find a shoe you like that successfully helps you avoid injury, stick with that brand/model for as long as you can!! (I’m on year 7 w/Saucony Guides)