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!

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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!

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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?

Icing My Running Obsession

I received some great comments and suggestions on my last post about shin splints. Check them out if you missed it!

In case you've never been graced with shin splints yourself, I'd describe the pain as more of a "broken bone" type of pain more than just "sore muscle." It hurts! All of yesterday and today I've iced my shins and kept my legs elevated. Needless to say, I also took the day off from exercise. I didn't even go out for a walk because it hurt so much! Tonight I am going to yoga. I will also try a few minutes on the bike.

I've decided I'm not ready to give up my half marathon next Sunday. I'd like to spoil my shins over the weekend, fix my form, re-introduce myself into running next week- and hopefully run the race injury free.

I know this doesn't sound smart. I'm going to listen to my body... but I also really want to run this race.

I didn't realize how big of a part of my life running had become until it was suddenly taken away from me. Some days I spend two hours running... and when I'm not running I'm thinking about my next one! I plan schedules and plan nutrition around my runs. Running makes me happy... and finishing a run makes me feel good.

And to just stop (and surrender your half) is tough!

I'll keep you posted :)

In the meantime this article has some great information, stretches and advice on shin splints!

Uh Oh. Calling All Runners

Runners, I need your help!

I've had this persistent pain in my shins that has kept me from running- or at least from running well or running long distances. This pain flares up anytime I use my calves- even when I simply squat down to tie my shoe. Any time something touches it or the muscles are activated I feel pain as if a stick is dispelling pain straight through my shin. And it hurts.

I thought it could be shoes, but I’ve tried two other pairs from my regulars and it didn’t help. I even have special inserts.

I’ve tried foam rolling. Nothing.

I stretch.

When I run a long distance I run only a little the day before and almost always take the next day off, so I don’t think it’s overuse. My mileage is also the same as it has been for the past two months.

So something hit me and I looked up shin splints (what an idea, right?!). This photo shows the exact place I'm having pain. Uh-oh.
About Shin Splints

"The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone.

The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures — and wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring."

Running downhill is listed as a cause. My half marathon last month was all bridges. Hmmm...

Treatments for Shin Splints

1. Rest

2. Ice the affected area

3. Reduce swelling

4. Take an OTC pain reliever if necessary

5. Wear proper shoes

6. Consider arch supports

Have you dealt with shin splints? PLEASE share with me experiences you’ve had or any ideas that pop into your head. Two weeks before my second half marathon, this is not the time to have part of my body just fail on me.