Warding off Injuries
Since my hot yoga challenge I’ve continued going to yoga about 2 – 3 times per week. In addition, I’ve slowly built up my running mileage over the last month or so and I’m now running about 20 miles a week and will be building up to 25 – 30 miles per week (which is where I think I’ll peak, I’m an injury-prone runner so high mileage doesn’t work for me unfortunately!)
Despite the fact that I’ve suffered from so. many. injuries over the last two years of running I’m feeling really injury free lately, and I think I have yoga to thank.
Let’s recap a few of the injuries I’ve had, shall we?
- A recurring shin issue that has plagued me regularly over the last few years (it was not a stress fracture – I got that checked out). It got to the point where I was wearing zensah running sleeves for every. single. run. last summer while marathon training. It hasn’t bothered me in awhile, though.
- A torn tendon in my right foot that happened after running 24 miles on it when I had a tightened up/seized muscle in my left side/back area therefore was overcompensating and putting too much weight on my right side.
- Speaking of that left side/back/hip issue? Ya, there was that. That hurt almost constantly for 6 months and finally (after several chiropractor sessions) went away for good around Christmastime.
I think that yoga is helping keep my problem areas (tight calves and ankles) loose so that my problem injuries (shin splints/foot issues) don’t flare up.
On Monday nights I’ve been doing a new ‘Hot Yoga for Runners’ class that focuses a lot on hips and hamstring lengthening. It’s a less strenuous class than some of the other styles I do and focuses more on holding the stretches. It’s been great for my legs, especially as I’ve slowly been adding more mileage on. I try to get to at least one, if not two, other yoga classes throughout the week as well.
To round out my workouts as of late I’ve added in swimming once a week and now that we have our home gym all set up I am planning on adding in some strength training 1 – 2 times per week. And I can’t wait to take advantage of the trails with lots of hiking and trail running this summer. I’m going to buy some new trail shoes this week!
Let’s hope that if I keep up with the yoga the injuries stay at bay!
Are you an injury-prone runner or can you run high mileage with no problems? What kinds of things do you do to prevent injury?
I haven’t suffered many injuries, but I know the effect of yoga. I had big problems with my upper back some years ago involving lots of visits to doctors and physical therapy. It all was gone in no time when I seriously started doing yoga.
Now, my only problem with running is that I just run from March-October and therefore loose a lot of the training during winter…
As usual you read my mind- I’m lying in bed (well I was lying in bed, now I’m downstairs on the computer) contemplating YET AGAIN if I should just give up running for awhile because every time I run my mid-back feels like crap, just when I finally got my 2 year knee issue under control. AH. I really really really really HATE injuries and would really like to just run pain free for a few months straight!!!! Too much to ask?!
Anyway, to prevent injuries I also believe in yoga and tons of foam rolling. Oh and in my case, avoid black ice at all costs haha.
I seem to break when I try to run higher distances on a regular basis. It’s probably for the best that I may not do another half marathon this year- or if I do, it will be much later (like late Fall).
I’m injury prone as well! In January I had to take some time off because of a hip issue, which in the end actually was weak glutes which were causing hip pain. Now I need to do glute strengthening exercises! “Yoga for Buns” is something I’ve been doing (from yogadownload) and it seems to be helping since I haven’t had hip pain since I started doing the exercises! Unfortunately I think 20 miles a week is my peak, but I’m starting into higher mileage long runs for half marathon training, so we’ll see where this takes me!
Yay for staying injury free!!!
Lately ive been injury prone… but im trying to work my way from it. I ice alot, take warm baths & try to remember to streatch!
I agree! I stopped doing yoga last summer and then I got hurt. I think doing yoga really helps to keep you healthy as a runner!
I haven’t had any major injuries, but I’ve noticed a lot more sore, tight muscles since building my mileage up lately. I think it’s a clue that I need more yoga, so I DON’T get injured!
I am moderately injury prone… My knees are my problem area. If I am diligent about foam rolling, I do fine. When I let that slide, I start to feel it in my knees!
I am so glad you are running injury free these days! I know how tough it was for you to battle your injuries last summer.
truthfully i’ve not been injured while running. i have no idea why. I just think i do it in moderation.
Weight lifting is another story. i think i’ve pulled muscle here and there. But that’s when i’m like ok. I need to give my body a break. but other than that i’ve been pretty injury free!
the only thing that is impeding me – is this bump on my hand – which 7 years ago – they removed it – it was a bone spur. this time, the dr says it’s a soft tissue. so he gave me a cortisone shot. which worked for a month. But now when i do push ups, AGH it hurts! i have visions of me doing my push ups and my hand breaks.
wow Amber, you have some injuries . I am not a runner, I realized running is not for me
but my hubby is a marathon runner and as long as we’ve been together ( more than 8 years now) he never had any injuries ( knock on woods) I’m going to ask him about his experience 
you’re doing an excellent job doing yoga regularly it will help you with your injuries and prevent from getting more 
take care 
Knock on wood, I have been injury free so far. Though my hips and knees have been super tight and sore as of lately, which I hope goes away with lots of stretching.
The yoga class for runners sounds like a great idea! I wonder if many studios have that?
i am totally an injury prone runner and I keep hearing people say yoga keeps them injury free. im currently sitting on 30 passes to local yoga studios that i have yet to use. I NEED to try it.
Definitely can’t do the high mileage thing… at all. But that’s ok. I do a lot of stretching/walking when I’m not running to keep things loose and limber. I *still* have yet to attend a yoga class. I guess I need to get on that
So glad to hear it’s working for you and you’re staying injury free! And kudos to you for wanting to get more miles into your weeks!
I am definitely not an injury prone runner. But I have found that yoga does wonders for my running. This morning I forced myself to wake up early to go to yoga because I knew if I didn’t go I wouldn’t be able to run my 4 mile training run afterward. I also foam roll after every run.
I am injury prone at any distance. I got bursitis in my ankle after running an 8k (that was all hills). I strained my sacrum from running stairs/hills a few months later. I injured my IT Band too. Ugh. And none of those were because I ran a marathon…
I have to be more careful now. I think I will stick to shorter distances. If I ever race again it will be short ones–5k, 8k maybe a 15k max.
I definitely agree that yoga (and pilates!) is great for preventing injuries! I know that some people are more prone to injuries than others but I don’t think any runner is fully off the hook from injuries…
I’m glad to see you love both running and yoga. It gives me hope. I love running because it’s fast and sweaty. I’m really trying to get into yoga, but have bad associations with it based on bad big gym yoga class experiences in the past. Any suggestions for how to get into it (I totally want to for the injury prevention benefits)? A lot of yoga studios by me have discounts on intro periods and unlimited classes, but as someone who doesn’t like it yet, is it too much to say I’m going to get a pass and go four days a week for a month or something?
Oh, and for my injury prevention now, I make sure to include strength training and always stretch and roll, which I used to be really bad at remembering!
Hey Meg – I do hot yoga, it’s the only kind of yoga I’ve been able to get into. The heat of the hot room takes it to a whole ‘nother level!
Here is a post I wrote about trying hot yoga for the first time: http://girlwiththeredhair.com/2011/01/so-you-wanna-try-hot-yoga/
I would DEFINITELY take advantage of one of those intro offers and my advice is go more than once. It took awhile for yoga to grow on me, too
Yeah, I always feel like as a runner I’m teetering the fine line between training hard and overtraining or injuring myself. It’s tough and my body has a lot of imbalances, probably thanks to running so much. I do what I can and feel like even morning sessions of 20 min of yoga at home can help. But I would love to get more time in on the mat in classes as well as more time swimming (when I’m not training for a tri) just for fun. Sounds like you’re doing a great job of balancing it all.
So far I havent had any really serious injuries. Lots of minor ones though. My knees, hips, ankles all kind of hate me.
I dont think I’ll ever be a high mileage runner. Even after 6 or 7 kms I start to feel the hurt coming on in my ankles and hips.
Unfortunately, I’m not someone who can run high mileage without taking precautions. I have some ITB issues so I need to ice, stretch, and foam roll before every run.
I’ve gotten used to it and it beats the alternative.
I’ve only been injured once and it was from poor shoe choices. I don’t stretch or ice or do ice baths ever, but I also don’t do super high mileage. I hover between 30 and 40. However, I will run a half marathon or a marathon every few weeks with no problem, and I credit that to reasonable mileage and minimal shoes.
I’m planning on doing yoga more if I train for another marathon. I also need a new pair of shoes- I really effed up my legs last year by running in eight year old shoes
I’m SORE everywhere. I guess there’s a big difference between sore and injury. No injury here but wow, being sore can prevent you from even walking like a normal person. I’ve had to take the elevator from the 1st floor to the 2nd floor some days. But I also realized that when I was doing the 5K recently, all of my soreness went away for the majority of the race probably because I was not thinking about it.
I totally agree, yoga has saved me! I am not an injury-prone runner, just a slow one
I am determined to get to 10k one day!
I still have a gift voucher from Christmas for hot yoga! I really have to go back!
I am not usually injury prone (knock on wood)!
Luckily I’ve never been injury-prone or injured, BUT I have felt a little ITB stuff here and there over the past few months that have definitely caused me to step back and slow down. I don’t think I’ll ever be a 40+ mpw runner, and that’s okay! We all get by with our own standards, it just takes a little while to figure out what works
For me, now, the magic formula is strength training (with the Spin/bootcamp classes), yoga (stretch it out!) & running between 25-25 mpw.
I have weak ankles. That were not always weak, but became that way from sports injuries in high school. And then there is the fact that I can’t walk without falling. But I do know more stretchign would probably help me.. Perhaps when the non-movable belly gets out of my way I will stretch more ha. Or not. But I am banking on this kid giving me some awesome arm muscles this summer!
I am so jealous of your amazing yoga environment!! Is that where you live?
I just started hot yoga and so far I am loving it! It is a nice change from running. Thankfully I haven’t been injury prone but I wonder if things will change once I start throwing in some speed training.
I love your blog!!
Hey Nicole – thanks for reading!
I wish that’s where I lived
My fiance (then boyfriend) and I took a little weekend getaway to Bowen Island (off the coast of British Columbia) last fall and that’s where that picture was snapped: http://girlwiththeredhair.com/2010/09/our-weekend/
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