How to Run 20 Miles Without Injury

I’ve been dreaming about hitting the 20 mile mark since I signed up for the marathon. Something about 20 miles just seems so BIG! Last week I planned on hitting my big mark but had to cut the run short.

Yesterday I took a rest day to build up energy and yesterday evening I ate a ton of food for energy. Poor me :)

This morning I bound out of bed (after resetting the alarm for 30 minutes later) ready to get my 20! It was chilly so I had a chance to wear my new Lululemon running pants! I fueled up with a granola bar.

The run was awesome! I ran nine minutes running and one minute walking (to keep me from burning out) to total 3:30 for the 20 miles. Throughout the run I had two big water bottles and a package of Clif Shot Bloks.

I think taking yesterday off from all exercise was the trick. I felt so strong for the whole run and I’m still full of energy now that I’m home! It’s a good day when I can run for three hours and thirty minutes and not feel any pain at all!

________

How to Run 20 Miles Without Injury

Last year when I was training for my first half marathon I got shin splints that took about six months to heal. I was in so much pain and hated not being able to run. And that was when my max mileage was nine miles!

Now I’m training for a marathon and haven’t had a single injury. For the most part, it’s been painless. I believe it’s a few rules I always follow:

1. Find the best shoes for you. Many running stores will actually test your feet so you know you’re getting the best pair. I also have special orthotic inserts for extra support.

2. If you’re prone to an injury, find out ways to prevent it. Shin splints seem to creep up on me very easily. Last year I found these Zensah compression shin sleeves the day before a half marathon. I had shin splints and it hurt to walk… but with these sleeves I was able to run the half the next day. The Zensah sleeves allow me to run and I wear every time I head out!

3. REST! I used to run most days. My theory was the more I ran the better I’d be. Not any more! Now I never run two days in a row. Never. I give my muscles time to heal properly.

4. Cross train! Since I’m not running every day I have plenty of time to invest in other physical pursuits. Biking is low-impact, but it still trains my heart and muscles. I find my runs go better when I’m consistently biking. Cross training also keeps things interesting!

5. Yoga! Yoga strengthens, stretches and centers me. Do the pigeon every night and I bet you’ll see a difference in your runs!! I try to practice at least 2x week.

6. Foam Roll! So many people don’t foam roll and it boggles my mind. Foam rolling is a form of self myofascial release. When you push a tight muscles against the foam it eventually releases. Foam rolling stretches my tight muscles like stretching alone will never do. I foam roll while watching TV in between running days.

7. ICE! I ice my shins after every run and I feel the difference when I don’t. Ice and kiss your pain goodbye! I usually layer two bags of peas (I had to eat the other :-/ ) and then place a larger cold pack over it so my knees, shins and ankles all feel the chill. I keep it on for 20 minutes. Love.

  Of course there’s lots of other things (like drink water and get sleep!!), but these are the things that have really worked for me that might not be so widespread. Happy injury-free running!

_________

After my stretching and icing I drove all the way to Publix just for peanut butter. I am addicted! The drive was worth it… my PB naner oats was the perfect post-run food. I enjoyed my carby bowl while catching up on Grey’s ;)

 

What rules do you live by to stay injury free?