60 seconds on avoiding injury



  • i)Always warm up thoroughly.
    ii)Never train at a level way beyond your capability.
    iii)Always cool down.
    iv)Stretch daily
  • I agree with Katie.
  • Loon.Loon. ✭✭✭
    buy decent running shoes

    then leave them in the cupboard and watch tele instead

  • Don't wait to get new shoes until they're completely wrecked and worn off to one side on the soles!
  • lol duckgirl - some sensible stuff there, especially running on ibuprofen, How many runners are actually brave enough to admit to doing that on-line here I wonder! I know I have and it really is NOT the answer!

    And as for talking to fellruners! Yup totally agree and can talk from experience as did Saunders Mountain Marathon which was 2 day event so had to carry all of my gear on my back and camp overnight with other runners. Never have met more completely nuts peeps as fell runners (best pal is one). Big respect also though as REAL tough cookies!!! They look at HUGE blisters on their feet which are totally shredded like they are a little pimple then shrug and run like the wind over mountains, through bogs, in the mist, down scurry like mountain goats!!
  • Read lots before you start, like the RW Beginners Guide to Running
    Keep relaxed and flexible in your training (ie don't get so focussed that you run thru injury)
    Stretch like crazy after every run, even little ones
    Buy decent shoes before you start - not after you've done the 8 week programme thinking you may not like it!
    Use the Forum
  • Oh, and stock up on Compeed, Deepheat, ice gels, and bottles of wine (as a reward for being so good and following all the advice)

  • Listen to your body

  • and that doesn't mean buy pizza every time it asks.

  • Having read page one I can see a two tips that work well together (so I am told).

    "Self-massage" and "vaseline is your friend"

  • More advice would be

    Stretch before, and make sure you include your IT band. Cold shower after from the waist down.
  • Strengthen your quads. Particularly the medialis, the one on the 'inside' of the thigh.

    then you'll stand less chance of your kneecap coming off the rails and leaving you unable to run for a WHOLE SUMMER!!

  • There's a reason why people say you should be running for at least 6 months (or more?) before you start training for a marathon and they are called injuries. Too much too soon will hurt!

    Re marathons - respect the difference

    Don't expect to lose a lot of weight from running. Some do, some don't.

    Cross training is really important so you build your strength up (and can help you lose weight).

    Don't come to the forums - you will get injured (when your partner starts getting p'd off you are spending too much time here). Apart from that, they will help you.

    Don't do hills or increase your distance too soon - your knees will get their revenge

    So if you get injured, some say MICE now instead of ice with M being movement like gentle stretches. The foot over the edge of the step thing works really work for sore calves. And compression sleeves can be a godsend

    Do go at your own speed - "the race is long but in the end its only with yourself" so ignore those people who race by you 10 times faster

    oops think my 60 seconds are up!

  • "Don't expect to lose a lot of weight from running"

    I would modify that to

    "Don't expect to lose a lot of weight from long distance running" - You have got to eat to fuel and that's where the weight doesn't get lost.

    Shorter training up to 10k and where you can run on empty loses weight.
  • Don't ignore your core. Work on strengthening your abs, back and hips.

    Bodyglide is magic.
  • Don't tell 'er indoors ow much you've just spent on kit.
  • If you are running faster than you have ever run before ease off the training for a while.

    You can't keep on improving at the same rate indefinitely or you will injure yourself. You can (with luck) keep on improving if you ease back periodically to recover and consolidate before your next push.

    If you always feel tired when running ease off for a week or two.

    Race fresh.

  • And active stretching - really really good for you after runs
  • Better to be patient rather than to be a patient.
  • Avoid injury......run with your eyes open at all times

    or a day after a race a little recovery run works wonders especially the stretching afterwards
  • If it hurts, stop. There's no shame in having your husband run back and get the car to bring you home! :-(
  • Eat/drink something with protein in it after you train. I've been having a Myoplex diet protein drink (200 cals, 25g protein, 20g carbs) after I run and it has revolutionised my running. I never get sore muscles now no matter how far I run (well they were a bit stiff after the Nottingham marathon but my 22 mile training run was fine).

    I also do resistance training now (upper and lower body) and that's made a big difference too. I used to run 6 days a week, now I run 3 (weights or cross train the other 3 or 4) and I just ran a PB at Nottingham (3:53 compared to 4:15 last time).

  • Don't run in the corridors. You'll have someones eye out and it'll all end in tears.
  • Don't run with scissors
  • Welsh Alex, I think you're wrong.
  • A tennis ball is your friend when you don't have any human ones (to massage you).

    For feet (rolling them under your feet)

    For ankles (throwing it against a wall when balancing on one leg helps proprioception)

    For calves (sitting with legs out in front of you & pressing it into the muscle with the weight of the leg/s)

    For thighs/buttocks (sit on it to hit that piriformis. Ouch!)

    For back & neck(lying on your back & moving back & forth rolling two of them, one either side of your spine. Feels magic)


    Don't believe the first thing you're told by a medical person. If in doubt, go see someone else or ask for a second opinion.

    Strapping should not be a permanent fixture.
  • Aloe vera gel is much better than vaseline
  • Be sceptical when buying shoes, first shop assesssed me as a neutral runner, and I had problems with my knee, a new pair of shoes from a different shop and after a further assesment, I was in Stability shoes, problem gone. The first shop used a presure pat system with computer modeling of foot pressure, the second had an experienced knowlegable guy who spent some time watching me run up and down in bare feet.
  • Interesting that no one has mentioned supplements, like Glucosamine Sulphate.

    Any thoughts?
  • Yes. My first piece of advice to a new runner would be "Whatever anyone tells you, you don't need to take supplements."
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