As part of Take It And Run Thursday the Runner's Lounge asked us to talk about running injuries.
I've had my share of running injuries and some, during the past 3 years, when I transitioned from running for fitness to racing: bursitis on my L hip, and 2 pelvic stress fractures (L and R). At the time, I was puzzled. How could this happen? In retrospect, it is clear to me that those injuries were due to: 1) too many days in a row running (6+), 2) inability to tame my speed demon (I was doing all my runs as "all out"), 3) not following a training plan, 4) not doing any streching or strengthening, and 5) ignoring the pain.
After the second stress fracture, which required 6 weeks off running, I realized that running is more than gutting it out. I started reading about it. I learned about training plans. I started this blog and reading running blogs. I made a pact with myself to not run 2 days in a row for 1 year. This left me with 3 runs/week. I started swimming, I started biking. My body became strong again. I became more confident about my ability to run injury free. I am even considering adding a 4th day of running, as a recovery day.
Here's what works for me:
1. running hard 3 times a week, but not 2 days in a row. The time off of running allows my body to recover and my mind to be looking forward to running hard again.
2. pilates 2 times/week, 15 min each session - as core and strength training.
3. taking 2000mg calcium and a multivitamin daily.
4. icebaths - now I take one after every run.
5. not taking ibuprofen or other over the counter pain meds in order to be able to run (i used to do this).
6. rotating between 3 pairs of running shoes.
7. using a foam roller.
8. reminding myself that injury can happen, and no race is more important than being healthy.
Happy injury free running!
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