A few things from yesterday:
-Our eyes may have been a lot bigger than our stomachs last night at the movie theaters. We went and saw Jurassic World and the movie was okay… at least we had a few things to snack on.
-Before the movie my date and I grabbed some dinner at Wild Zucchini.
-With the lack of naps Brooke helps me out in the afternoon with my posts/emails. We get a lot done clearly.
-But really, how in the heck am I supposed to say no to this face?
-TODAY IS YOUR LAST DAY to get your shirts!! Order now HERE!!!!
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Knock on wood… I better not get injured after writing this post but let’s talk about injuries.
For a very long time I just assumed I was an injury prone runner because I kept getting injured over and over again. Now that I look back on those injuries I don’t think they came about just because I am injury prone.
Janae’s injuries over the last 6 years—> 4 stress fractures, IT band syndrome, plantar fascitiis, runner’s knee, shin splints, hip flexor issues and probably some other random things that I can’t remember. All of those injuries = a lot of time off from running, races missed and a very frustrated runner at times.
Above—> my sister and I going on a walk as I was recovering from one of my stress fractures. We were just being a tad bit dramatic.
Below—> us hanging out in the physical therapist office. At least some of my pictures have improved over the years.
I have no idea what role genetics plays in getting injured but for me, I don’t think genetics actually played that big of a part in all of my injuries. I made sure to tell myself during each of those injuries that I was just an injury prone person.
Now that I have learned more about my running and body, I don’t think being injury prone played that big of a role. I think I was injured so frequently because I wasn’t very good at preventing the injuries from happening. I’m sure there are a ton of injuries that occur because of things out of our control but for my previous injuries… they came about because I was doing a few major things wrong when it came to training.
Let’s talk about some things that I personally have found to contribute to my running related injuries:
-I disregarded the hard/easy rule. I follow this like glue now. There just needs to be some recovery time after hard workouts. I used to do the same route each day and try to go faster and harder every single day. I thought it was normal to constantly push myself to the max as much as possible. I now love my easy runs. I take advantage of the relaxed pace to allow myself time to repair itself after a hard workout so I can push myself when the next hard workout pops up on my plan.
-Doing what everyone else is doing. My running friends are my absolute favorite but I have learned that I have to stick to the training methods that work for me. I know that I am more likely to get injured when I go over 60 miles per week. I know that my body NEEDS recovery days in between hard workouts. I know that I need 1-2 rest days a week. When I ditch what I KNOW is best for my running and jump into doing what other people are doing then I run into problems.
-Being underweight. For a few years (towards the beginning of my blog) I was underweight. I was running too much and not eating enough. I wasn’t having a period because I was underweight which was terrible for my bone health. I had Osteopenia and because of that, I struggled with stress fractures. Women—> Not having a period is a warning from your body that something isn’t right. Take care of the problem now. Also, our bones need muscle and fat around them for protection… make sure you’ve got some of both. I have written more about this here, here, here and here.
-If something is bothering me, I take care of it right away. This may mean taking an extra two days off until the pain is completely gone, doing extra foam rolling or icing. Rather than just running through something until the injury became more serious I TRY (key word for all of these tips—> try:) to keep the big picture in mind and do what it takes to get the problem taken care of.
-I used to run on the same side side of the road all of the time. The side of the roads in Utah are quite slanted and that creates a lot of imbalances, especially in my hips. When I run outside now I stick to running paths that do not have a slant so that my hips stay level throughout the run. I have noticed that helps me to avoid a lot of aches and pains.
-I thought that strength training was a once or twice a month thing;) I thought it was just an added bonus rather than an important/necessary part of my training in order to get faster and stronger. Glute and core work are a big part of every week now. Many more squats than miles these days:)
-I did too many marathons. Some people can handle a bunch but I have learned that 1-2 a year is the way to go for me. I used to race more than that each year along with running the 26.2+ distance as part of my training runs… it definitely played a role in my injuries. Once again, this is how my body works and everyone is different. I just known now that 1-2 per year keeps my body happy.
-I avoided the foam roller and stretching because why do that when I could fit in an extra mile or two? Wrong. Foam rolling and stretching makes it so that I can continue to run my future miles injury free.
-Having a coach that knows what they are doing keeps my injuries at bay.
-I used to get injured again when coming back from an injury. I would finally feel good again, get overly excited and jump back into high mileage and speed. Patience pays off. Big time. Slowly easing into things is the way to go.
–Dr. B has helped me out so so much. He has helped me to get my muscles to reactivate, strengthen the necessary muscles for running and avoid overcompensating.
-Things that I am still working on a whole lot—> getting more sleep and eating less sugar. Necessary things but SOOOO hard for me to do. Progress not perfection right!?!?!
It’s been over a year since my last injury and I’m hoping to continue to learn and grown as a runner to do the things that I do have control over in order to prevent injuries.
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What are some things that have contributed to your running related injuries? How do you prevent injuries now?
Ever had to miss a race because of an injury? Which one(s)?
Who has seen Jurassic World? Thoughts? Last movie you saw in the theaters?
What is going to be the best part of your Thursday?
87 comments
Flower
I over train, a lot! That is the main reason I get injured and yes, I’ve missed a few races because of it. The only thing I can do is learn from my mistakes.
Meghan @GetOffYourButtAndRun
Strength training has helped me stay injury free.
The best part of my Thursday is that once I leave work it’s the start of my weekend!
Hollie
This is a great post Janae. I think most of us assume we are injury prone but we tend to push our bodies to the limit so honestly it makes sense for us to be constantly injured. You have changed a lot of your training and it’s obvious how much it’s paying off for you. My first few running related injuries came from poor training as well. That is something I can take full ownership fit.
Sarah @ SarahRuns26
I’ve been lucky to not get injured much. I know that I can’t run everyday. I like to run 4-5 days a week. I don’t want to run everyday but it also isn’t good for me to run everyday. Some days that means I’ll do the elliptical just to move a bit or I’ll go for a walk and other days I just do a Netflix Marathon!
Foam rolling is huge for me too! I do it at least five times a week (most weeks at least). I’m still working on being better about strength training though!
Great post! I’m glad you’ve figured out what works for you to not get injured!!
MK
Big thing for my injuries echoes one of yours – going harder and faster every single day! I know now to take easy days seriously!
Suzy
You know, I haven’t been injured in years and I log anywhere from 50-80 miles per week. Then two months ago I stubbed (and broke!) my toe on the edge of my treadmill (of all things!) and I had to take time off running. When I came back to it, my whole left leg was thrown off because the broken toe affected my ankle, which affected my knee, and hip. Weird, eh? It’s all so connected. I’m okay now, but I can still feel something in my toe. I’m not sure it will ever be the same. :(
Jessica @ VEGGIE RUNNING MOMMA
Thats great that you’ve come so far and learned so much. Unfortunately it was by trial and error.. but eh. We learn.
I think my biggest issue that makes me get injured is not warming up or cooling down properly. I’ve been a lot better about it lately.!!! I don’t want to get injured again.
This post is great because it also reminds me of areas I need to improve in. Like strength training.
When was that blurry pic from? Like how long ago
Ellie
I really like this post!!! Thank you for sharing your insights and tips.
I saw Jurassic World and LOVED it. It was way better than I thought – I was part of the generation who saw it in the cinema first time around and it basically changed my life. And this wasn’t a bad revival IMO.
Best part of my Thursday = the peanut butter and nutella toast I am about to have for lunch!
Kim
I have been battling ITBS since my marathon in OCT– I can’t fix it :(
MaryM
I had to go to PT to get rid of mine. It made a huge difference.
Broken Runner Comeback Kid
I feel your pain! Maybe this can help you
https://ammunitionfortheinjuredrunner.wordpress.com/
Will @ TeelFit
-Overtraining has been the main cause of my injuries. I overdo it sometimes and it definitely comes back and bites me in the butt! Luckily I’ve never missed a race because of it.
-today I look forward to being a gym rat with my sister and mom! I’m getting signed off to team teach BodyPump too! Yay!!!
[email protected].
I get injured when I’m silly and forget to do things like stretch and change my shoes. I haven’t had too many injuries – but usually have one injury every May. I think I get too excited about spring and run too much too soon.
I haven’t been to the movies in awhile……
Hannah @ Will Run For Coffee
I don’t do enough strength training – this is something I really need to fix! Why do I find it so hard??
Best thing about Thursday – I have tomorrow afternoon off, to go away with friends. So today feels kinda more like a Friday….
Michele @ paleorunningmomma
I definitely think it’s a mix with injuries. Some people seem to be able to avoid injuries without doing anything special while other people struggle and get injured even when they’re doing a lot to prevent. Imbalances, gait, and other innate factors do okay a role I believe, but I think we can do a lot to make things better for ourselves. Hopefully you’ve figured it out and this is the end of it for you!
Jamie
I definitely learned the hard way that every run shouldn’t be a hard run. I’m with you on enjoying the recovery runs now. Jurassic World was ok. Definitely not a favorite. Inside Out was the last movie I saw and I loved it! : )
Livi @ Eat, Pray, Work It Out
Strength training is a big factor for me to prevent injuries! It’s definitely hard to fit it in with runs and cross training, but I try to make it a priority!
Sally @ sweat out the small stuff
For me it is always too much too soon and running on a sloped road.
I have missed races and dropped back from fulls to half as well.
Natalie
I used to do a lot of the same things as you, but it was especially the not taking easy days thing that hurt me. It led me to overtrain and get injured, which made me miss a few races I had been training for, including the Boston Marathon. Thankfully, I’ve gotten a lot wiser when it comes to my training and making sure I get the rest and recovery I need.
The best part of my Thursday will be reading at my pool this afternoon. :)
Lisa @ Running Out Of Wine
I think what has helped me the most lately is working on strength, not only in the hips/core but all the postural muscles that are used for stability. I was doing a million clamshells and stuff like that every week and not getting anywhere. I’ve learned that when my upper body is strong and stable, then my hips work the way they are supposed to and my form is better overall.
I think there is a lot we can do to prevent injuries but certain things will still be out of our control. It’s all about catching those issues early on and preventing them from getting worse!
Katie
Thanks for sharing your tips! Over-training, too much-too soon, and not allowing myself enough rest all my triggers for injuries. It’s so important to focus on what are my long-term goals and not the short-term. Sometimes I have to ask myself, “Is one more mile going to help or hurt in the long run?” The best part of today will be beating the St. George heat in the pool.
Meghan Weller @RunningKentuck
From someone that suffers from a lot of injuried myself, I just want to thank you for the reminder!! Our bodies know best and we need to listen to them!! Great post.
Laura @ This Runner's Recipes
The hard/easy rule, strength training, and switching surfaces (some days on road, some days on treadmill) help me stay injury free. Sleep and nutrition are so important also!
I really liked Jurassic World. Jurassic Park was one of my favorite movies growing up.
Gretchen | Gretchruns
I’ve luckily never had too bad of an injury..in high school I pulled my hamstring at track practice because we went into speed work with no warmup on a cold day. My coach was the worst! I had to miss most of track season and still get a sore hammy every once in a while, but that’s really all.
The best part of my Thursday is the fact that tomorrow I’m leaving for a birthday trip! Can’t wait :)
meredith @ Cookie ChRUNicles
Thank you for reminding everyone that not getting your period is a big flashing red light that something is not okay! People fail to acknowledge and realize that missing your period (as nice as it can seem to not have to deal with) is a sign that we are not getting proper calories/nutrition for our bodies and hurting ourselves in the process. We can’t always see what’s going on the inside but amenorrhea affects everything and over time, we will suffer the consequences. Great post :)
Jen @ Pretty Little Grub
I feel the exact same way! I used to get injured a lot and still get minor thing and thought I was injury prone. I completely understand now that it is things that I’m not doing right. I’m working on correcting them.
Jennifer @ JenChoosesJoy
Overuse and running too many hard efforts in a row contribute my injuries.
I missed my first race this past January because of an Achilles injury.
Best part of Thursday: I just landed in Denver with friends for this weekends race!!!!
Susan
Welcome to Colorado! I think we will be able to provide you w/ nice weather for your race! Good luck!
Elizabeth
I loved this post and really needed to hear it this morning. My dad always tells me that I’m not a machine and need to slow down, but for so many years I thought I would balloon up in weight if I didn’t get my miles in….so NOT true. Balance is everything and eating healthy, but splurging every now in then is fine too. I have had injury after injury and really just want to do what I love (run) without pain, but I have to have patience and treat my body with respect when it tells me to stop and listen to it.
Thank you so much for the time you are putting in your blog…it has really become one of the highlights of each morning and inspires my running journey.
Broken Runner Comeback Kid
I have been struggling with injury as well. Here’s another helpful blog committed to helping injured runners, maybe you can relate in some way
https://ammunitionfortheinjuredrunner.wordpress.com/
Jenny
I also thought I was injury prone in high school. Shin splits, stress fracture in my foot, pulled butt muscle, stress fracture in my shins, pulled hip fracture. I was one who thought if I trained hard every time, I would do better on races and I wouldn’t feel like the race was hard. But the problem with that is I never really got to race.
I also never even thought about running on the other side of the road but that is something I will now remember to do.
I do everything I can to avoid injury now. Sometes it’s hard to listen to my body but I try to do that better now. Thanks for the tips! It’s one reason I always come back and read your blog.
Amanda @ Slimplify Life
I feel like I finally cracked my code and that was changing my foot strike and finding the right shoes. I’m knocking on every piece of wood in the room as we speak.
I’m about to go to brunch with my sweet grandparents and my heart is smiling really big :).
Have a great morning!!!
Cori @ She's Going the Distance
I’m so happy that you mentioned strength training. This was the huge key for me to continue to become a faster and more efficient runner without the added stress of running junk miles. :) So proud of you for strength training weekly!
Angie @ Pace With Grace
The hard/easy rule has really helped me stay injury free as well as taking 1-2 rest days per week. Thanks for sharing what you have learned! I have learned so much from you!
The best part of my Thursday will be getting home tonight, relaxing and finishing Parenthood! ( I am behind the ball on this but hey, better late than never, haha). Such a good show!
Hope you have a great Thursday!
Megan @ Skinny Fitalicious
I have had missing periods for five years and every doctor I say me told me this was ok. It resulted in two stress fractures last year and being diagnosed with HA. It’s been truthfully a war with my body ever since. You can read more about my struggle with estrogen here -> http://skinnyfitalicious.com/my-battle-with-estrogen/
Please help spread this very important message to women because I believe like me, they are struggling with this.
Johanna B
The last movie I saw in the theater was “Spy” with Melissa McCarthy. So funny. Can’t wait for it to come out on video so I can see it again.
I am a walker, not a runner, and even I have missed a race due to injury. Just this month I had to DNS a 10K due to a groin injury. Fortunately the pain is now gone and I can get back to exercising.
Maddie @ Dixie Runs
I don’t spend enough time focusing on stretching/cross training/foam rolling/etc etc. Also, I hardly ever warmup or do any drills. In high school we ALWAYS did a warm up, a series of drills and stretched before we did any workouts, and I’ve definitely strayed away from that more disciplined routine! Luckily I haven’t had any serious injuries lately KNOCK ON WOOD
I love your movie snacks… that probably cost $50 but totally worth it haha!!
Jessica @ kiwiyogirunner
You are such an inspiration Janae, it seems like you have come back stronger and stronger from all of that and it’s so great that you’ve been injury free for a year :) I’ve sprained my ankle twice running and while it wasn’t exactly an overuse injury, I still had to take heaps of time off, and I’ve also had plantar fasciitis and that was NOT fun! I was wearing shoes that were too minimal and waitressing about 40hours a week on top of running- way too much time on my feet! Now I am waitressing less and wearing the right shoes as well as golf balling my feet and taking more rest days and it definitely makes a difference. You are right about the stretching and foam rolling too- those extra fee miles can be tempting but they are not worth the injuries at all!!! :)
Laur
Thursday started with 6.5 miles with clear blue sky and a new running outfit. Double positive!
I went way too long not eating enough with a lack of period. Our bodies need fuel and if we don’t give it what it needs to run, it will stop working. End of story.
Amanda Olson @runningyourbody
Poor pelvic floor strength is certainly Major tributor to consistent hip,low back, and it band injuries ( the latter is no stranger to me). The pelvic floor connects each of the pelvic bones together and to the sacrum in the back, thus if it’s weak- there can be a series of injuries. I see this in the clinic in women who have had children and in a growing population that have not.
Jenn@Mark My Miles!
I think it is also important to remind women, that if they are having their period by being on the pill, it may not be a “real” period. Meaning, they could be suffering from some of the above mentioned issues if they are overtraining and under nourishing but getting a period on the pill. As a RRCA running coach AND Eating disorder counselor. I have seen this far too often.
Stephanie
Interesting… thank you for this info. I never knew this.
Wendy
Ditto!
Susan
I too have had many running injuries over the years. Part is due to how my body is built and some things that are out of my control, but a lot I have been able to work on. First, I am committed to my PT program w/ my PT team. I follow their advice, even when it doesn’t make sense (no stretching, limited yoga, getting rid of my orthotics). Second, I really cross train a lot w/ swimming, cycling and weights. Running 4 days in a week is my MAX. Finally, I try not to get greedy (as I like to say). I have learned I don’t always have to push for the extra mile. It is OK to do “just enough” and call it a day. I want to be in it for the long haul and run well into my elderly years so I really try to see the big picture. When I am forced to take rest due to travel, etc. I always tell myself “well, at least you know you won’t get injured”. That helps me deal w/ the rest when I would rather be out running!!
Debbie @ Deb Runs
Oh my goodness – when I first read the title, I thought you were injured again! Whew! I swear by cross-training and listening to my body. The older I get, the more important that becomes!
Brittnee
Thanks for another great post! (as usual!!) I’ve always felt like “I’m just injury prone” too, but I know all of my injuries are 100% self induced! My body can’t handle high mileage like some of the other amazing runners I see or follow online. I spend more time stretching and rolling, and I see a chiropractor on a regular basis. I used to run in the early mornings, take no time to stretch, and then sit in an office chair for 8 hours. I know now that it might mean cutting out a mile or two to take the time to do core work and stretch. It’s so worth it!
Elizabeth Beil
5 years ago I was just like you at the start of your blog. No period and I had a really bad bone issues. I was injured all the time. My first 1/2 was ran on a bad knee which I ended up taking off 6 months for after the race. I was a mess. I know eat good for me food, watch my calorie intake and take care of my body and I have not had injuries {knock on wood} for a few years!
tess
I think yes. These are very true, yes. I have to get enough sleep. My Celiac self requires it. And I have to limit my miles or it’s not happening. And I have to stretch/foam roll. Ugh. Just follow the rules or you will pay in the end.
Smart post. I like it.
Fiona @ Get Fit Fiona
I missed a mud race because of plantar fasciitis. I was pretty bummed that I couldn’t participate, but the pain afterwards wouldn’t have been worth it.
Kiara
Thank you so much for this post! I constantly am saying I’m “injury prone” but I know most of the time it’s because I do too much too soon. I’m so glad I read this and can relate to almost the entire list! I 100% am more injury prone if I run two days in a row. I now do Pilates in between running days to stretch and work on my core :)
Although being injured is the worst, I no longer take any run for granted and am happy with just 2 miles if that’s all I do!
And the best part of my thursday already happened: 7 mile beach run! :)
Becky @ Ok, so here's the plan
I tend to try to increase mileage/intensity too quickly, and that’s when my injuries happen. I have been pretty lucky overall and haven’t had *too* many terrible injuries.
I think it’s been over a year since I saw a movie in the theaters. I think it was the second Hunger Games movie…
The best part of my Thursday is that I don’t work tomorrow, so it’s like my Friday!
Jackie L
Brooke is the absolutely cutest.
All of your notes on your injuries are very helpful. Thank you.
Best part of my Thursday will be leftover stir fry for lunch :) I have a dentist appointment tonight that I am dreading.
I’m not sure if I want to see Jurassic World or not….
Lesley
I follow my own training plan which includes 2 days of running, 2 days of rest, and then 3 days of strength training. I throw the “3 days of running” rule out the window because it doesn’t work for me and I have to focus on strength training. I’m coming back from two years of ITBS and the strength training is crucial.
Stephanie
I ended up with a stress fracture in my heel during my peak weeks of half-marathon training in the fall (would have been my first half). I’ve analyzed and over-analyzed and I think these things led to my injury:
1. switching from mostly treadmill running to all pavement running without a transition period
2. paying too much attention to mileage (obsessing over numbers, feeling like I had to hit certain mileage per week) led me to running more days per week than I think my body loves. Now I stay at 4 per week and throw in an extra maybe once per month.
3. not stretching/ foam rolling
4. not listening to my body and taking time off when the warning signs were firing right at me.
Bummer. Missed the race and was in the walking boot for almost 12 weeks. Missed a couple other races, including a 10-miler and had to go down from the 13.1 to the 10k in a Feb. race as well. My next half is on Halloween, a year from when I was supposed to run my first, and I’m definitely going to train smarter this time!
MaryM
I went to PT to get rid of my ITBS and wanted to start back where I was before the PT. But, I quickly learned I had to increase mileage and speed slowly. I am still increasing slowly. I wear capris even in this heat to keep blood flowing around my knees. I signed up for a Disney half in January and I am determined to have a positive injury free experience. I decided that June is 6 miles, July is 7 miles, August 8 etc. My body needs a slow progression. I still do my PT exercises daily (especially before running) and one day a week I work on my speed. I ice my knees after every workout even if it is just PT, strength training. I also take a hot bath and soak my legs. I take off one to two days a week with no running and one day a week with no strength training/running.
I continue to work on my form, my foot strike, and my arm swing. I was a Brooks wearer (I still love and wear them due to my high arch – the connect and flow are my favorites) but the Newtons have really helped me forefoot/mid foot strike so I always wear them while running. I appreciate all of your words of wisdom on this blog. They have really helped me especially with working to get beyond an injury!! I also enjoy the music for running suggestions. I would have never listened to Geronimo but I put that on and my speed increases. I have also enjoyed the links to the clothes you are wearing. :)
Annette
Wow, that wrap from “Wild Zucchini” looks AH-MAZING! I wish we had places like that here in Orlando – just one bad chain after another :( Or maybe I just don’t know o-town well enough yet . . .
I’ve heard Jurassic World is awful – most exciting thing I am doing today is driving an hour and a half to take a boring depo :(
Nona @ RunningHigh
Not jumping right into training after an injury is the big thing for me! Making sure I take it slow and make sure I really am healed is so important. I know some people can just jump right back into high mileage, but I can’t!
I haven’t seen Jurassic World yet but the manfriend loved it!
Becca
This is completely unrelated to today’s blog post, but I just came across this tshirt and immediately thought of you. I really think the two of you were made for each other :-)
http://rawthreads.com/all-i-need-is-donuts-and-running-streets-v/dp/13964
Natalie
I missed Boston because of my injury.
Great post! I haven’t learned a lot and I HAVE to do all the supplemental things (strength, foam rolling, core) to prevent injury. My injury was really rare and they don’t know what caused it, but I think a lot of running and not a lot of other stuff was a factor. I have learned so much!!
Happy Thursday!
Heidi
…Don’t forget about diet! you can have all the fat and muscle around bones but if your putting the wrong fuel in your body it won’t matter how much muscle and fat you have around your bones…constantly eating sugar=celluar inflammation which affects all organs and tissue and every cell in your body and inflammation = injuries bc the body can’t take the stress of long runs and marathons with inflammation and poor diet. You can take time off and have less injuries but thats sort of a band aid..but when a person deals with the inflammation and changes diet, injury free becomes a lifestyle forever that doesn’t have to be “managed” with time off or being careful about how much you run etc. Just wanted to add this as it may be something to look into. There are hundreds of thousands and thousands of runners who have gone the paleo/primal eating way who don’t eat fructose/white sugar anymore and they don’t need sugar or Gu’s or bagels on race day..just water and very light protein breakfast and thier runs are faster, injury free and always write about negative splits…they have trained thier bodies to be fat burners instead of sugar burners and the results are worth looking into! love you girl xo
Heidi
the paleo running momma is a good website to check out..xo
Jenny
PLEASE tell me how to follow the easy runs. I get so bored running what is considered my “easy” time. Any tips???
Michelle
Awesome post, Janae! I really took these to heart this last training cycle for a 1/2. After coming off a long period of no running due to injury, I limited my my running to 2 days a week (short run midweek and long one on the weekend) and then concentrated on lots of cross & strength training (TRX, cycling, barre, eliptical, yoga) and foam rolling, stretching. I even did a quasi sugar detox for the 3 weeks leading up to the race (still ate fruit and natural sugars but gave up the ice cream, cookies, cakes, etc). I ended up having my best race ever.
PS – I don’t recommend starting a sugar detox right before a race; my body freaked out a little bit the first week and it took a while to figure out the fueling.
Margaret @ Happy Healthy PDX
I generally wear bad shoes with no arch support when I’m not in my Brooks, which I think has contributed to some bouts of plantar fasciitis. But I am slow and steady runner, so typically I stay injury free.
I had to miss a race for a super embarrassing reason – an ingrown toenail. I had just gotten it removed at the doctor the week before and my podiatrist said no running. But I’m glad he did, because it continued to be painful for WEEKS when I was on my feet for long periods.
The last movie I saw in theatres, I’m pretty sure, was the first Hunger Games, aka I haven’t been to a movie in YEARS.
The best part of Thursday will be leaving work. I’m counting the hours. I’m really hoping for a post-work nap.
Katey
Awesome post! I rather enjoyed Jurassic Park… but maybe it’s because I’ve loved dinosaurs since I was little. Seriously. I wanted to be a “Dino-digger”
Danica @ It's Progression
I love this list! We can all learn from each of them. I think that genetics may play a role in what kind of injuries we’re more likely to have, but I definitely think our actions play a much bigger role in actual injuries. For me, I’ve found the strength training is an absolute must with running training, and so is at least a little bit of yoga. Also, I can’t do more than 4 runs a week or I get totally burnt out. A full rest day, sometimes two, is what I also require. It’s a journey!
(and thank you for pointing out that not having a period is a major warning sign for women – that’s not talked about often in the ‘running community’ but it’s SO important to address!)
Jessica @ Laces and Lattes
All of my injuries have been a result of high intensity and high milage. I find I can have one or another but not both!
Yvonne
Best part of my Thursday was getting out and doing 6xhills which is on my schedule for today. Training for the Marine Corps Marathon in October. its been a pleasure reading your blog!
Ashley @ Saving Money in your Twenties
best part of my thursday = going to dinner with my dad as a belated father’s day gift :)
Melissa
-I’m not sure why I got (get) injured, maybe too much too soon.
-I prevent by stretching/foam rolling :)
-I missed a 10k last year on Mackinaw Island do to ITBS.
-Just saw “inside out” in the theater with my daughter :)
-Best part of Thursday will be…Mexican for dinner!! :) YUM!
Kay
Fingers crossed for you! Looks like you’ve definitely progressed in terms of researching your specific injuries and what could have caused them.
Michele
I am in the middle of an IT Band situation, but as a major leap forward, I actually called a sports medicine Dr. and have an appointment to go in. Reading http://www.petemagill.com/book/ has helped solidify things my personal trainer told me back in the day about prevention and not ‘pushing through’ the injury.
I’ll probably see Jurassic World with my husband in the theater at some point but am not expecting anything amazing. I last saw the Avengers movie which was also ok.
Time out for a girl’s night with my bestie! My husband just got back from a business trip last night so I am getting some much needed away from the kids time!
Erin @ Erin's Inside Job
I have definitely injured myself by pushing too hard and not listening to my body. Now I make sure to do those things religiously and rest when I need to!
the silent assassin
Yes, this.post.resonates.with.me!
First, Jurassic world is just OK? Ugh, well, I was looking forward to it. Second, every time I see a post of you/Brooke get cookies from TJ’s, I’m always tempted to have you get their “Way more chocolate chip cookies”. But then I’m refrain because we all know your chocolate chip cookies are da best. Thirdly…=). Yes, I absolutely believe this… you hit it on the nail! “I think I was injured so frequently because I wasn’t very good at preventing the injuries from happening”. And what clicked for me was when I decided to get a coach and a training plan! As we ramped up the miles, it was so so important to keep rolling, keep stretching, keep getting in the strength exercises. But yes… some genetics come into play. However most of the time, if you take the time to understand and listen to your body, it definitely gets to be more enjoyable… and the payoff is doing it longer, more often and less on the sidelines. (whoa, this comment was long =P)
Broken Runner Comeback Kid
Great post. Injury really takes a toll on ones’ body and mind! This is a pretty great blog for those struggling with injury:
https://ammunitionfortheinjuredrunner.wordpress.com/
Erin @ Her Heartland Soul
I can’t wait to see the minions in theaters!!
Elle
Foam rolling has saved me! That plus the supernova, a spiky little ball that I use on my hamstrings. Putting in a little extra time after a run is so worth it@
Adrianna
this post is SO GOOD! I think weak hamstrings and glutes along with not varying easy/hard is what contributed to my injuries. weights and cross training is incredibly important, but fun, too! keeps me motivated.
good thing Thursday is that it’s over haha.
Mary
How did you recover from ITBand issues? Mine comes and goes and I cAnt get it gone right now!
Andrea
I’ve been dealing with tendonitis in my ankle, sat out of 3 races and I’m in PT. I’m slowlyyyyy getting back to running as NYC marathon training (my first one) starts on Monday. The last few weeks I’ve been run/walking and slowly increasing my mileage. Its so hard but I just keep telling myself to listen to my body and not always aim for that mileage number. Your advice has really helped me see that I have to listen to myself and not compare and take it easy sometimes. Thank you Janae!!! xo
H
I love this post! There are so many women who are “injury prone!”
Having suffered with HA and infertility I love seeing online positive posts about healthy refuelling! Do you feel your goals are closer now your fuel and refuelling is better? Is easy to make changes to see benefits (return of your period) but keeping positive changes can be hard with niggling voices! Have you ever looked back or had slips? How do you deal with them?
Keep blogging I LOVE your posts
Half Marathon James
I am paying a lot more attention to injury prevention since tearing my calf muscle last year. I do LOADS more stretching and foam rolling now. I take an ice bath after long or hard runs. I have an easy day, recovery day or a day off after the tough runs. I’ve also added a few more weeks onto this half marathon training plan so I don’t need to be as hard on my body. After reading this post, I’ll have to start doing more strength training and core work though. Something I’ve neglected a bit… Thanks for the post, really helpful :)
http://www.healmyfinger.com
I am also very prone to injury. I hate it. It keeps me out of running for weeks when I get an injury. I learn a lot that warmup is a must and getting the right nutrition also helps with recovery.
Loribeth
I have been very fortunate to not be injured. I run races, but I run for my best time, and in my training I am not trying to be the fastest, so I don’t feel like I do crazy hard training.
I LOVED JURASSIC WORLD. going to see it again. for sure.
Adam Banks
Runner’s injuries are very very common and they can lead to long-term issues if the they are not treated. Eating a balanced diet and reducing stress definitely helps. There are ways to prevent running injuries. We have a Running Without Injury e-book that can be downloaded at http://www.nysportsmed.com/patient-education/runners.html
Megan
While I appreciate the article and can understand runners who overtrain and cause a lot of injuries that can be prevented. The author has been able to run marathons. In my 4 years of trying to be a distance runner I have not been able to go over an 8 mile long run or 20 miles a week without getting sidelined with an injury (I’m only 30, have a BMI of 20, and have been athletic my whole life). My first injury came in the first months of my running career, when I was still walk/running for 30mins to build up. I don’t overtrain, and have spent a lot of time and money into learning about my biomechanics and improving my running form. I love running, And would love to run a half someday, but have to be realistic that the most important thing is to keep running all together.
So when I read that the author had to cut back on how many marathons she can do in a year, I think to myself…I would trade anything to have your “injury-prone” body over mine. At least you had that experience. I agree many runners cause their injuries for a multitude of reasons, but I also think there are runners like me who are truly injury prone. We have to work 10 times as hard to remain injury free to accomplish a fraction of what you do.
Journey Runner
In reply to the last comment by Megan–you sound just like me! I would LOVE to run a marathon, but I am so injury-prone, I just don’t think it will happen. I strength train up to 4x a week, sometimes more. I foam roll about 4x a week. I take rest days. I am in good physical condition. I see a chiropractor twice a week. Long runs for me are 5 miles–and that’s rare. I have run half-marathons, but when I train for them, the longest training run I may do is 6 miles. Why? Because if I go more than that, I get injured! I’m able to run half marathons training on 5-6 miles as a long run, but recovery for me after a half marathon is usually about 2 weeks–something starts hurting during the half and I have to give my body time to heal. I too wish I could say that I have to start cutting back on my marathons because of injuries!