runners! here are my best pro tips to avoid injury while training
Hello Upward endurance runners!
My name is Dr. Becky Jergens and for a long time I never considered myself a “runner”. My running history involves a short stint of running in high school, triathlon training, and going for runs in the neighborhood. In high school, I was told to stop running which I did for quite awhile. I eventually returned to running because it was a relatively inexpensive way to exercise and all I needed was a good pair of running shoes! My runs were never focused on mileage or pace, and they were very inconsistent. Running was a stress reliever for me and I enjoyed being outside while listening to some good tunes. Here are some tips and tricks I have learned along the way, personally and professionally, to avoid injury. They all take work and deliberate focus but are worth the time and effort!
Some endurance runners may benefit from increasing their running cadence, aiming for ~160-180 steps/minute. I recommend slowly increasing your cadence by 5-10% for a couple of minutes during 1-2 of your weekly runs, and progressing the time slowly. You can find or make a playlist with 160-180 beats/minute to make it more fun! Making this adjustment may increase your fatigue levels, and this can take time to change so don’t expect perfection and be patient with yourself!
Gradually increase your running mileage. Sometimes on those beautiful sunny days it’s tempting to be outside longer, especially when living in the PNW. Spring is the beginning of the racing season and you may be embarking on new running goals! Make sure to find a running program that fits your level, schedule and lifestyle and don’t choose one just because your running buddy is using it. Start with where you are at! Building your running endurance, speed and mileage takes time and consistency!
Run at an easy pace (comfortably holding a conversation without gasping for air) ~80% of your weekly mileage to avoid overtraining. You can work on your cadence, running form, enjoy a conversation with a friend or listen to music or a podcast. This was my biggest mistake in my younger years, and I typically ran all my runs at moderate to high intensity, and I found this hard to maintain. I didn’t know that slowing down actually could help me run faster, stronger and recover quicker.
Not engaging in strengthening exercises, especially as a new runner. For some runners, it is important to work on your imbalances and weaknesses to prevent injury. This might range from 1-3 20-40 minute sessions/week depending on your schedule and commitments. A physical therapist can guide you and prevent injury by performing an individualized gait analysis and assessing range of motion, strength and movement.
Recover! Don’t forget to implement the 4 R’s: Relax, refuel, repair and rehydrate! Feeling tired and sluggish? Take days off from your training. It’s so important to listen to your body! If you are running or weightlifting too much, are sleeping poorly, or experiencing an increase in stress, re-calibrate your next run. You will recover faster if you listen to your body and are flexible with your training.
Last but most importantly, enjoy the journey! Running may not always be enjoyable, especially when you're in the peak of your training. Remind yourself why you started running in the first place, and the many health, social and mental benefits!
Feel free to reach out via email or schedule a session with me for more specific guidance and coaching!