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!!!!
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.
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?