Do you daily run by yourself, a pet or a friend? Whatever the case, here are some tips to help prevent any injuries.
Stretching is important along with taking slow and working up to a level you can do. I’m confident that you’ll do great!
From all of the reading I did about injury prevention and my own experiences, here are just a few of the rules I’ve made for myself to keep this injury-free streak going.
Now, I’m well aware that 20 minutes of running is a far cry from the more than two hours of running I’ll have to do in October. With how slowly I’ve had to build up my mileage, I’ve done the math and realize that building up for that kind of mileage will be cutting it pretty close. But that’s okay; I’d rather have to walk some of the course than to be sidelined altogether, so even if it’s tempting to start ramping up my mileage, slow and steady will get me to the race, and that’s all that matters to me.
The bonus to starting over was that those early workouts now seemed even easier. But as I got back up to week 3 without pain, I started to get nervous. Would I be able to do week 3’s third run without pain? It was so! And when I did it, I announced it to my kids: It didn’t hurt! And then Week 4’s three runs didn’t hurt either. My kids finally got tired of me being so pleased with the lack of pain (their 5-and-under jelly limbs just don’t understand), so I stopped announcing it to them but celebrated each time to myself. Week 5 then had a larger jump in run time and I was nervous about the 20 minutes of straight running during the third run. As “luck” would have it, I came down with a bad cough and had to repeat week 5, but I think that honestly helped my body out too. I cannot emphasize enough how much I’m okay with a slow build in mileage because as I head into week 6 without pain, it’s clear that something’s working with this plan.
I freaked out a bit. I started Googling running injuries. Went back to overthinking everything. And in my overthinking I came to a logical solution: Lay off. From experience, I knew that if I just kept going, I’d probably get to about week 8 before I’d have to give up — a far cry from what I need to do to prep for a half marathon. So I decided to stop running for a week and substitute other low-impact workouts instead. I kept doing my strength training program for runners and substituted other cardio like elliptical and indoor cycling. Then, instead of jumping into week 4 of the training program, I started back at the beginning. Now, this may have been overly cautious. I could maybe have repeated week 3 or jumped into week 4, but there is no way to know and I didn’t want to risk my limbs. I instead wanted to play conservative and not make my bones mad.