How to know what’s causing your running injury
You’re wondering why you keep getting injured when you run and what’s causing it. In this blog post I’m answering a question from social media and giving the run down of questions to ask when wondering what’s causing the injury?
In this article:
This week’s question: I get injured pretty easily, IT Band. I ran 9 miles in 2 days, after not running after 5 days… it’s weird I’m as injured as I am… pointers to avoid getting injured?
The way I look at these questions to dive into what’s keeping you injured…
Look at the whole picture
What kind of strength exercises are you doing?
What cross training are you doing?
What distance are you running? And how often?
What did the past month of running look like?
What does your program of increasing running look like?
How long has the injury been going on?
What are you doing before running as a warm up?
What are you doing after running as a cool down?
When does the pain happen? Immediately? After a certain amount of running? After running?
What kind of recovery techniques are you doing?
What’s your pace?
A few recommendations to avoid running injuries:
Active rest, not complete rest
Ease back into running after taking rest. Like running the distance you know that doesn’t flare up your symptoms. Or do the Living Room Test if you don’t know the distance.
Follow the 10% rule every week
Every 5th week pull back on your mileage
Do proper warm up
Do proper cool down
Stretch daily
Do strength exercises 2-3x/week
Find the recovery techniques that work for you to decrease soreness
Fuel your body to have energy to run-walk and build up your muscles
Ready to Conquer Your runDisney Goals After Injury?
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