Prevent Running Injuries with These Simple Strategies
ฝัง
- เผยแพร่เมื่อ 16 ก.พ. 2023
- This video will discuss what I've learn during my career to help stay injury free, and how I think you could change how you think about running and injury prevention
Start slow and gradually build up your distance and pace. Don't increase your mileage or intensity too quickly.
Warm up properly before you run. A good warm-up should include some dynamic stretching, such as leg swings, walking lunges, and high knees.
Choose the right shoes. Make sure your shoes fit well and are appropriate for your foot type and running style.
Run on softer surfaces, such as grass or trails, when possible. Concrete and asphalt can be hard on your joints.
Cross-train. Incorporate other forms of exercise, such as strength training, yoga, or cycling, to help prevent overuse injuries.
Pay attention to your body. If you feel pain or discomfort, stop running and rest. Don't push through pain.
Stretch after your run. Incorporate static stretching, holding each stretch for 15-30 seconds, to help improve flexibility and prevent tightness.
Stay hydrated and fuel properly. Make sure you drink enough water and eat a balanced diet to support your running.
Get enough rest and recovery. Make sure you're getting enough sleep and take rest days to allow your body to recover.
By following these tips, you can help prevent injuries and enjoy running safely and effectively.
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Stephen, I’m a 68 year old runner from the United States, I came upon your channel not because your an Olympic athlete but because there is value in everything you say. First your emphasis on cross training is the key component I have very arthritic Knees and I run 50 miles per week and am injury free because of all the exact same gym workouts you do. My son in law is my physical therapist and his theory like yours is you don’t run to get in shape you get in shape to run, so if young runners want to run 50 miles per week when there 68 then you are the man to watch, I will be watching, hoping and praying for you in Paris love the channel.
“Getting injured is easy.” That hits hard - 15 year old me needed this.
This might be one of those videos that is not valuable until you're ready to hear it, and then it's incredibly reinforcing. Thank you for this!
Hey Stephen I would love for you to make a video about how to safely increase mileage/volume over a training cycle. For example, if you have run 50 miles a week in the past, where should you start a training cycle at and how to build up so your bones and tendons can adapt to the load. If you could draw out a week to week example plan that includes mileage and days of running per week that would be really helpful. I think a lot of people get hurt because they start off with too much or increase too fast. I haven’t found any information on how to safely do it
Yep and also I struggle with increasing again after a week off when I've just had a race. That's when I get my niggles.
I, too, am trying to safely increase mileage. Much slower than he talks about here though. I've been sticking to the 10% rule. So, it has taken me 10 weeks just to get to 30 mpw. I've had a few down weeks as well. I do like 3 weeks up then 1 week down. And I have no idea what running to do so I'm just copying what my daughters hs coach used to have them do in a training cycle. (With some variation bc right now I'm too heavy for a lot of speed work). I just started doing doubles last week to add mileage and then he discussed that a few days ago.
@@sofiaperalta9091 in Jack Daniels running book he saggests you can increase 1 Mile for every day you run per week. So if your running 3 days you can increase 3 miles but I take no responsibility for injuries but only you know what your own body can cope with but sounds like a solid strategy.
@@sofiaperalta9091 oops I just re read his book. He says to go up one mile every 3rd or 4th week for the number of times you run per week. So if you run 3 times per week increase 3 miles every 3rd or 4th week. Not weekly like I thought.
I'm about to try a 50km after a few 15km runs, oh well, here goes 😄
Love your channel. I played football for 20 years and have found running in the last 3 years. First marathon 2.51 and I’m looking to close in on 2:30 and go from there. Rome wasn’t built in a day. Really love your advice around discipline & consistency. You speak a lot of sense. Good luck with it all. 👊🏼
That's an elite time for a first marathon! You have your pick at racing to any of the major world marathons
Great video Stephen! So much useful content ( as always! ). Definitely the most informative running channel out there👌 👍
Thank you Stephen for documenting in this video on injury prevention, great advices 👍💯
Respect and thanks SS! Great info, no bs! really enjoy all that you do. Mike
Thank you for all your videos! I’ve got a marathon in April and they have been so helpful
Great stuff. Loving your vids/ insights.
So I found this channel recently and the information provided is pure gold. This video should have a million views. Have a plan, stay healthy, better to be consistently good vs occasionally great. Keep it coming with the content.
This is pure GOLD information!
love this advice,so good to hear from an expert,down to earth but uplifting,thanks
I’m so grateful for your insight and in depth explanation behind why you do everything. I am becoming a much better runner because of your videos. No fuss and straight to the point. Thank you so much.
great video. the part about balancing your motivation and not overexert yourself on days your more motivated really hit home
Been following you for a month. You're now my new running coach. :)
Needed this video more than ever at the minute, great as always.
New to this channel and it’s been helpful already. Did my first steady run yesterday; just for one mile out of 6.2 and the rest easy. Rethinking the structure of my plans.
Amazing video….. it cover all what I know and more for the past 10years
Great video.
The balancing , trusting the process and with that consistency, is the secret to success, but also very hard, because the success does not come instantly and sometimes can take a long time.
Staying patient is hard.
I have been back to running, after a more than 5 year break, for 6 months now and only a month ago I suddenly got a lot and noticeably faster, but I am still not near my level from earlier.
It is very tempting to push too hard hoping to speed up the process.
Last sunday I had a long run at steady pace and it felt good, so the last 5k I accelerated to aerobic threshold which took me some serious effort.
This week I am (too) tired, had to adapt sessions (wanted to skip them) and feel sore.
I even was "stupid" enough to do my first (far too long) spike (XC) session in years on tuesday, because a track race is coming up and I wanted to try them.
Today I have to take a restday, because I am far too tired to train and my legs still hurt.
This video is so spot on and important.
Been a runner for 50 years. These tips on preventing injuries are spot on. I’ve I learned the same over the years. Still learning but with much less injuries.
Stephen, you are developing a great channel with unique content! I know you don't claim to be a medical expert by any stretch but I'm looking for a little advice! After runs I experience acute pain just above my outer malleolus/fibula. It's most noticeable if I raise my toes upwards. Any advice would be most helpful. Keep up the fantastic content!
Not a runner but do want to make cardio apart of my life overall and I needed this. I used to run a mile everyday in 2021. Now I’m nearly 20lbs heavier and I beat myself up for being so out of shape, following the high motivation low motivation wheel. This gave me courage that it’s ok to start over as long as I’m being consistent I can work my way back up. Thank you
Brill content stephen. Really enjoying this series. This video hit home, perfectly timed reminder
Holy crap! This video is just what I needed!!! Been running but took a few years off...got back into running about 2 years ago and hurt myself in Aug 22. Took a few months off and started hitting it again in Nov-Dec and in Jan 23 I ran 84 miles which was my best ever!!! Super proud of myself and kept extending my long run from 4 miles to 10 miles and now my knee hurts. I get excited when I'm doing well but what you said about toning it down makes so much sense. Been strength training and have 30 miles so far this month and just want to hit 55-60 and not try to ramp up my mileage too quickly!!! You're awesome and I love your mindset...appreciate the video!!!!
Stephen, I’ve been running for 19 years casually and thought I would train smarter as I approach my 40th. Your videos are great. I knew a lot of the info already but your approach is great and find the mental approach you are speaking about is really helping. Now I am aiming for a sub 40 10km, and I think if I keep watching your vids I will get there.
Bout ye Stephen, another great video thankyou, recently came to your channel now going back through your podcasts really enjoying them too, it would be great if you could upload your utube video audio to your podcast channel, your crazy busy but that would a good way of adding podcast content without burning more time you don't have, I could listen to the audio of this video on repeat to get it into my thick head so I don't get injured again!
I could not be more engaged in this message. I’m trying to find ways to prevent injury while rucking and this wasn’t the video I wanted, it’s the video I NEEDED. Thank you. Subscribed based on this video alone.
Your Experience along with your Professional insight truly helps us average runners become better versions of ourselves day to day.
Stephen, I've been listening to your content and studying avidly. Incorporating the lessons you've taught has had a night & day effect on my training.
First, I'm in peak mileage weeks and my legs feel fresher than when I was in the base phase. This is all due to the activation routines you've shown us building strength and waking everything up for the session.
Second, I took your advice to do a longer warm-up with some strides to wake up my threshold capabilities. This has helped me ease into threshold efforts and maintain them without the crash at the end.
I used to dread my workouts and now I look forward to them thanks to you!!!
Thank you so much for sharing what you've learned over the past 20 years. 😃
Thanks that was amazing!, I am a professor and Dean of Dialectology at a major university in the U.K , I'm training for a half marathon. Your advice is amazing. I really impressed with Australian athletes and your dedication!!!
Wow, this is so valuable. As an ex-teacher, I can say that the best a teacher can hope for is to make the students think for themselves. That's what this does. I'm going away to see how I can apply a more rigorous approach to my running. Brilliant stuff. Thank you.
Awesome advise... 52 yr old here trying to regain fitness after very out of the blue femoral neuropathy last sept, being much more proactive to prevent injuries...
Thanks Stephen, I can recommend this video to all runners. Personally, I recently discovered most of the mistakes you are mentioning in this video. I got injured because I started too fast, increased volume too fast, increased intensity too fast, ran too fast... The stupid thing was that I did this 2-3 times until I finally understood about 3 months ago. I was overtrained (again). Then I started using TrainingPeaks and I finally understood that I have to train in order to train in order to train in order to get faster. Now training is easy. It gets more difficult over time, but I don't feel the difference. I give my body more time to adapt and it really works. I get better, I'm not injured, I feel fit, and it's eventually faster progress than if I would go fast as I did before. Thanks a lot for this video.
Fantastic video as always 👏👏👏
Thanks, good stuff
Thanks for the video liked the tips
A much needed and appreciated video. Any time I am in doubt about should I train or skip, how much should I do at which intensity etc. I write down the pros and cons.
Example today:
Felt tired( bad bad sleep),
slightly tired, slightly soar but not painfully, well fed with carbs and it was already 11 in the morning.
Tomorrow: steep(hard) hill session
Plan for today was double 15k at or under aerobic threshold.
Conclusion:
Gym first. No excuses.
Warm up routine.
Skip first 15k (I am not ready to go)
will run in shoes to prevent any damage
(15k and less is possible for me without shoes if pace is slow),
will not use any Caffein (used it too much lately because I was tired),
will run sub aerobic threshold as long as it feels easy.
No water, no extra carbs so I guess about 90min or less.
Do cold shower right after that(hate it, but it helps a ton)
+going to bed early with as much "Spa-feeling" as possible (new sheets, massage, buttermilk).
If I had not done that pro/con thing I would have run 30k in the evening because if I did not, my weekly mileage would drop.
Great video!
“Staying healthy is hard work. Getting injured is easy.” WOW! Simple, obvious, perfect. 14:21
Spot on!!😅
Top man! 🏃♂️💪👍
"Hey Stephen, I'm hurting a bit. Maybe get back in the gym" 😆 Loving your work Scullion.
I started at 3 miles a week, and am now at 12 miles a week. It took me 6 months to build that up. I'm super worried about injure, and am taking to very slow. It is hard, because I really want to run more.
Thanks sir
Oh I wish I’d seen this video at the start of training for my first Ultra, that or listened to my missus telling me “you’re overdoing it”.
Alarm bells wouwouwou 🤣
Great video man as usual 🙏👏
I really love the content you put out, Stephen! As a lifelong runner who has been struggling with IT band syndrome for the last couple months, I'm trying to find a strength routine that works. I know you have a few videos out there, but I was wondering if part of any of your courses has an actual weekly strength routine that I could follow? It would be nice to have a list of all the exercises with set/reps and days. Do you have something like that?
Heaps of content on joggingroom.com to support injuries, strength, recovery etc
“hey stephen, i’m hurtin’. maybe get back in the gym?” 😄
i laughed on that one! ❤
Thanks for your work. Need some help defining when i am physically or mentally tired, or lazy, or unmotivated, and when to push on and when to recover. Is a 2hr easy zone1 bike ride morning and some afternoon gardening an ideal recovery. Cheers
I found this useful
Just felt like listening to us this evening again it’s a great video. Oh it’s funny because this morning I hit the trails to do a 15 mile trail run and being in my car for an hour. I could feel my hamstring on the right side where I had a gas pedal tight and I had a foam roller right in my car But I was in a hurry head and then I was on the trail head and it’s a Big Rocky section with all rocks everywhere and I was Bobbing down it and all of a sudden I could get a leg must got tight and then the next thing I know I tripped and fell into the rocks a bandage up my hand and Then just finished my run. Nothing broken. Pride hurt some scars, but I really think if I got on that foam roller before I started. Can’t guarantee it but I don’t think I would’ve tripped.
Question for you! You mention super shoes and how we shouldn't run in them all the time. What is your opinion on running in zero-drop, minimalist shoes, such as vivo barefoots? I'm considering making the transition to a more minimalist shoe because I feel like running in Hokas for the past two years has done more harm than good personally. I also have to say thank you for your straight forward, genuine, and no bullshit content. I really enjoy your videos. I've been learning and implementing your advice into my daily routine as I'm dealing with knee pain during training for an upcoming marathon.
Try Altra
@@emmanuelatenco7276totally agree. I just got my first pair of Altra’s and the difference is night and day from what I was using before. 2 weeks ago I did a 10k run in 1:13 which was really tough for me and I felt sore as hell the next day. I literally did the exact same run yesterday in 1:11. Not only did I shave off 2 minutes but it was super easy the whole way through to the point where I HAD to take walking breaks just to keep my pace down as I didn’t want to go too fast. Woke up this morning and feel nothing at all from the run which is mind blowing!
Stephen, I am 63. Looking for a 3:20 marathon. Did a 12 x 400 today. First 8 at threshold. Last 4 at much faster. Does this seem ok? Thanks. Great channel.
"Protect the asset! You're the asset!!" 💪🔥🙌
ha, this made me smile. Sent my mum a screenshot of this.
@@stephenscullion262 God bless you both! 🙂
Hey Stephen,
Great content. Could you run through the different types of sessions; tempo run, tempo intervals, steady state, cruise intervals, speed work etc. 🏃
Yeah that would be a great video, and I'm planning a "Days training" how to structure, and then of course a full weeks training.. etc..
I was a very naturally talented runner in High School, but I kept getting injured because I ran too hard too often and didn't recover well. I got so angry every time I got hurt, and I carried those same bad habits into my collegiate running and never really reached my potential. Now I'm 27, and I'm serious about focusing on strength, recovery, and flexibility. It's been difficult for me to let go of the ego and do the low heart-rate runs with low mileage coming back from injury this past fall. Everytime I come back, I immediately want to go out and run 7 miles in 45 minutes. I'm actually excited about running a more balanced training plan and slowly pushing myself up to the faster longer runs, rather than just killing my body right out the gate and expecting to not get hurt 😅 running smarter, not harder.
Hi Stephen, have you heard or know any occurence of runner having negatively reacted to foam roller ? I ask that cause it seems to happen to me but might be psychological… thanks in advance
Definitely want to use your training plan for my next training block. I will attempt to break 3 later this year. Does anyone know if he customizes everyones training block? Or it’s a set plan for everyone? Idk if that made sense lol
Running is such a head game. I'm anticipating races this spring and summer, so I did something dumb: I increased mileage too quickly... now my right knee is barking : (
What products do you recommend for Epsom baths?
This area is very, very underexposed. At least in my youth at the athletics club I trained during my teens. Still I am unpleasantly surprised about the weekly mileage they let me run combined with the harsh temporuns at the track. (I guess I am pretty tough.) Let’s start with strength, conditioning and flexibility exercises first, then run!
PS About weight-gains. 😢 That’s me… started at 65kg, now at 47yo 83kg. I am happy with 5 - 6kms per run, 2x a week. Additionally do some zone 1/2 cycling. And lots of conditioning. (And I am completely fine with it.)
I have seen improvements by not falling on my left arm.
Currently have a niggle in my hamstring. Mentally so hard to cope!
Quality info and worth the full watch which is rare these days on TH-cam.
I have a question, I train, I follow a plan, I run 4 or 5 times a week, can I replace runs with a (1h) bike ride, and get some decent training effect
I recently started substituting the use of the elliptical and Arc trainer one day a week. WOW! Basically I feel like I am getting a full aerobic day (or some anaerobic work if the day calls for it) with zero impact on the legs and body. The change is great for the mental side too. Starting to incorporate for some double days as well. I'm sire biking would have a similar effect if added in a similar fashion.
@@jimoconnor8597 thanks jim
I'm on my 3rd month restarting and barely hitting 30 mpw. Lol. I might be taking it too slowly.
Great video if you want to know how hot your oven needs to be for a pizza (180 degrees according to Stephen). But the advice on how to avoid injury get stuck on "do not train to hard and not to slow". You do not need to be an olympian to give that kind of advice, my grandma can do that too.
If you ever get injured your fitness will degrade slower if much aerobic training have been done.
I'm a little new to running. When you say super shoes, what is that referring to?
There are now shoes with carbon plates inserted to give extra snap to your stride, generally these are what he is refering to, you can search for nike alphafly or saucony endorphine elite for example of two of these. Due to the price level they are considered top of the line racing shoes and they sure do feel ”extra”.
Oh, and welcome to the wonderful world of running :)
Thanks for the reply! I never thought I would get into it but a coworker challenged me to try a 5k so here I am
Looking sharp 👍
Question
What plan do you follow when illness hits?
Preventive measures such as eating well and looking after yourself are the main key, just wondered how you adjusted training and diet when a minor illness such as a cold to full on sickness hits?
Ah illness is so hard. I read in Ryan Halls book that he just gets on with it, and trains fully when he feels like it. (he goes on in that build up to run 2.04 at Boston) that said it might not always work out that way. I've tried both, full rest, ran through. It's not an easy answer. EAT well, sleep loads, hydrate well, and I'd say if you feel like running then run, if you don't feel like running go walk, and maybe jog. Let your body tell you what it's able to do, and you will be ok.
@@stephenscullion262 cheers for the reply and book recommendation 👍
Your accent. What part of Australia in Scotland are you from?
Have you any tips for running with a whiteboard? I find it difficult to see where I'm going sometimes, and on windy days it's a nightmare.
Just run with the wind. And take a cab back home
😂
Or run backwards with whiteboard wing mirrors 😂
😂 thanks guys. The support in this community is incredible.
This video feels normal at speed 1.25x. Anyway, thanks for the information, appreciate it.
🤝👍🏻
Probably a comment that doesn't amount to much but clean shaven is better.
Haha love that
@@stephenscullion262 I don't agree! I like the beard :)
someone once said that a man without a mustasche is like a woman with one. Bring back the stubble Scullion!
Why am I so lazy 😩😩😩
You are not alone😉
Only you know
Blame it on the lazy genes
It’s easier and comfier
I should probably let this bruised/cracked rib heal, right? 😂
Nahhh run through it
Please add chapters 😊
He's 100% right but he basically says the same 2-3 minute spiel on repeat for the entire video just so he can get that TH-cam sweet revenue 😂
28 minutes and nothing said
I dont like a clean shaven Stephen. Please bring back the stubble bro
Ha it will always grow, and I'm too lazy most of the time to shave it.
I like it, handsome guy :)
Too late unfortunately boo 🥲
Your hand looks like you went too hard though ;)
Too much story time and after 5 minutes of not getting to the point, I stopped paying attention. I came for the simple strategies, but left wondering what those were.
Sorry Chris, my style mustn't appeal to you.
@@stephenscullion262 It’s all good, we all have different communication styles. I have watched your other videos, and learned some good things from them.
Hi Stephen...Thank you very much for this video. It is one of the best I have seen on this topic. Thank you for sharing it with the world. I appreciate it very much.🤍
Brilliant info, thanks for the reminders and practical tips! Keep up the great series, you are my favorite running channel by far!