Guest Post – Rules for Running Injury Free

Hello And Her Little Dog Too readers! I’m Heather from with a Side of Sneakers.


I met Leslie back in June when we ran the North Face marathon relay together and I’ve loved following her marathon training ever since- especially since I’m injured and can’t run myself. I learned the hard way- take it from me, you don’t want to that!

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Here’s some advice for staying on your feet:

Rule #1: Don’t run.

If you don’t run, you can’t get injured—my husband would be the first to tell you that– but if you’re already a runner, you know that’s not how it works.
Try these tips more helpful tips instead:

[new] Rule #1: If it hurts, stop.


This is different than being tired or having a cramped muscle. If you’re feeling something that shouldn’t be hurting, STOP. It’s a lot easier to mend a minor injury than a serious one.

Rule #2: Rest.


This is probably the most hated rule of them all- but it’s also the best advice anyone can give you. Resting, even for a day or two [or longer!], might be all you need to stop a small pain from turning into a nagging injury. A few days of now is a lot better than a lot of days off later.

Rule #3: Ice.

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You’d be amazed at the power of a little frozen water. Don’t be afraid to ice anything that hurts. If you have an injury prone area, ice it after runs even when it doesn’t hurt. A lot of injuries come from inflammation- ice can help keep that at bay.

Rule #4: Strengthen.

Most of the time, injuries happen when something else in your body isn’t working right, or it’s too weak. Be sure to include some kind of strength workout –especially for your core—in your training. Common culprits for causing running injuries: weak hips, hamstrings, and quads. So get to pumping some iron!

Rule #5: Stretch.

Runners are notorious for cutting it short on stretching. Don’t worry so much about when to stretch- just be sure to do it sometime. After a run, before bed, during lunch breaks- it’s important to fit it in any way you can. If traditional stretching bores you, try yoga or foam rolling.

Rule #6: Know when to get help.

Avoiding the doctor won’t make an injury go away. 😉

Thanks Leslie for letting me guest post! Hope you’re having a great time on your trip!


What are some of your rules for running injury free? How do you deal with the pain?

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  • Reply Nichole December 14, 2010 at 3:50 pm

    Great tips. Proof that we all need to slow down and realize we are not invincible.

  • Reply Cate December 14, 2010 at 4:41 pm

    Such good tips.
    I look forward to my long stretch session after a run.
    Ice and the foam roller are your friends – they have helped me so many times!
    I know it can be tough sometimes to take a day off, but it can do wonders and I usually find the run after a day or two of rest to go really well.

  • Reply to dream the KIMpossible dream December 14, 2010 at 4:58 pm

    Good post! I'm currently dealing with a pelvic stress fracture, so I had to learn the hard way…

    I would also say to take an Epsom Salt Bath a few times a week and to foam roll!

  • Reply Mary @ stylefyles December 14, 2010 at 5:01 pm

    Good points…..especially the last one. But it's also the hardest.

  • Reply Patty O December 15, 2010 at 3:34 pm

    Great advice for anyone who is athletic! The ice tip scares me, I don't like the cold, but I know it works.

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