How I try to be injury-free

2017 has been my best year running. No I haven’t PB’ed in every distance (in fact, I’ve only achieved one PB this year, at the Great South Run). But I’ve had a great year of CONSISTENTLY running and side-stepping injuries.

This year I’ve only had two injuries, both lasting a short period of time (for me this is VERY good). One of those was ankle related and probably down to throwing myself back into running too soon after a marathon and going on a ridiculous seven mile off-road trail run. The second was upping my mileage from 25 miles a week to over 50 miles a week on an Austria run camp – lots of downhill running causing my knee to say ENOUGH. So in terms of those pesky over-use injuries I used to get ALL the time, I’ve done very well.

I thought I’d do a post on some of the things I’m doing that I believe might have helped me. I will obviously preface with this with: 1) I’m not a physiotherapist, coach or anyone of any notable qualifications or intelligence, 2) this might all be fluke. That said, let’s get to it.

Gaining weight

I used to be about five-six pounds lighter. Yes, yes lighter usually means faster when it comes to running but as I don’t particularly care about speed in the great scheme of things I don’t mind (that said, I’ve managed to almost reach my 5k PB from my lighter days).

I’ve put in some solid effort at the gym and gained muscle and, yes, fat. Ladies, FAT IS NEEDED. We need fat to be healthy. Boobs, bums, hips, thighs… fat is a good thing to have. Obviously there is a limit, but being ridiculously skinny is not that healthy. Embrace those love handles, jiggle those thighs and be proud of your lumps, bumps and curves. I realise I’m still a relatively slim jim, but I am definitely not as slim as I used to be and I’m very happy. I love my body and I love food. I have an insane appetite and the thought of giving up anything to be slimmer genuinely brings sadness to my heart. Happily, I truly believe that carrying a bit more jiggle has given my body more strength and the ability to endure higher mileage.

Strength training

I bang on about this all the time I know. It took me a while to get this. I’d get injured, I’d end up at the physio, he’d assess and treat me and send me away with a list of exercises I needed to do. I’d do them for a period of time and eventually be back running, forget the exercises… and then get injured again. This was quite the cycle for me. Until I finally realised I needed to keep doing the exercises. Sadly I’m not as hardy as other people and I require that added extra work in order to keep me running healthy and strong.IMG_0965So I go to the gym four times a week. Two of those sessions are focused on my legs and glutes. For legs I do squats (lots of variations from heavy low reps, to high reps with resistance bands, etc.), lunges, single leg work, leg presses, deadlifts… And for glutes I do hip thrusts, kickbacks, bridges, step ups, etc. And every day at the gym I always do at least five minutes of focused glute resistance band work, such as monster walks.

I’ve also found when I start to feel something “not right” (like my hip the other week) I focus on that area and the areas around it. I make sure I don’t cause pain or discomfort, but I aim to strengthen that area. I’ve found it also helps to get the blood flowing in that area to help keep it healthy.

Bit of stretching

I don’t really stretch after running and I don’t tend to do much warming up (unless it’s super cold or I’m waiting for someone – then I’ll do some token squats and leg swings). What I do do is stretching first thing in the morning. This is usually at the gym. I go through a sort of mini-yoga routine opening up my back and my hips. I try and make sure the movements are dynamic and not just static holds. I don’t know if this has helped me much with running but in general I feel better for it.

And nutritional things…

Now take these with a punch of salt. I thought I’d mention them because they’re something I personally like to do and in my head I think they make a difference but really I have no idea and no direct proof.

  • Turmeric: I eat a lot of turmeric. It’s gotten to the point now that most of my dinners have a slight orange tinge to them because of the turmeric. I really like the spice (I wouldn’t eat it if I didn’t, believe me!) and I’ve heard some good things about it helping reduce inflammation. So I chuck it on my meals. In my most paranoid moments (the day before a long run or a marathon for example) I might even go as far as having a turmeric latte. Yep.
  • Omega 3 supplements: I take these every single day without fail. I do try and eat fish regularly through the week but I like to fully ensure I’m getting my omega 3 anyway.
  • More protein: And in general I eat a solid amount of protein. I much prefer protein to carbs (#allthemeat) so I don’t find this too difficult. With every meal I’ll have a solid source of protein. Easy protein sources: tinned tuna (I eat this every day for lunch in a salad), protein powder (I add this to my porridge), Greek yogurt (or Skyr yogurts are really good), chicken, turkey and meat/fish in general, eggs, cottage cheese, beans, chia seeds…

Like I said, I have no idea if the above has significantly contributed to me staying uninjured but it’s a lifestyle I’m going to continue. Hopefully this has been somewhat useful to you! Now excuse me while I sip my orange-tinged coffee… 😉

How do you stay injury-free?

Do you take any supplements?

Do you go to the gym?

9 thoughts on “How I try to be injury-free

  1. What a great year. I feel like the same about my year – maybe I’m finally realising how to look after my body lol!

    What works for me is yoga (for flexibility and strength) and regular mobility work around my hips and upper back where I carry a lot of tension. I also mix up my running with swimming and bike workouts so I get the fitness gains without the constant pounding that (for me) leads to injury.
    As for supplements, a vitamin D ever since I had a stress fracture in my foot and iron to make sure I get plenty. This helps guard against exhaustion.
    Allison recently posted…Week In Review – Festive FitnessMy Profile

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