Category Archives for Injury Prevention

Even coaches make mistakes.

It’s true.

Even coaches can make errors in their own training.

In my case, I did a hard race-pace session with a lighter pair of shoes than I normally had been. That along with not actually doing many workouts like this lately due to snow/ice/etc meant that my calves really took a beating.

For the last few years, I have had a quarter sized area on my left calf that has been my only real problem area. Well, the problem area is my brain not being mindful enough to know such a workout was going to overload my calves, but that is another discussion altogether.

The other side of the 10% mileage guideline for running.

The 10% rule dictates that you should never increase your weekly running volume more than 10% week by week. This is a good guideline for runners who are upping their volume but it’s only half of the mileage equation.

The 10% rule of increasing mileage is only half of the story – Click to Tweet

It is crucial to take unloading weeks as well! Increasing and increasing volume (stress) does not make you stronger, the periods of unloading and rest are when this occurs. Not only are rest/easy days necessary but if you’re running towards the upper end of your abilities than rest/easy weeks are also key to keeping you physically and mentally healthy.

With my own athletes and myself what I’ll often do is leave the long runs the same but reduce or cut out the midweek volume and workouts. In essence, you’re only taking an unloading work-week, but for busy working adults this is a nice relief physically, mentally, and with their work/life schedule.

How to Prevent Blisters

Blisters are always a tricky issue because they seem like such a minor injury, however left unchecked they can really wreak some havoc!

I’ll spare you the disgusting running blister photos, but you can certainly google them if you’re wanting some reference photos.

Did you know tightening your running shoe laces for downhill runs can prevent blisters? – Click to tweet

Running related blisters can happen from a number of reasons. What you must consider is that skin is rubbing against something else and this is causing chafing or blisters. The rubbing must be prevented.

  1. If your shoes are too large this prevents the laces and the shoe upper from being able to comfortably hold the foot in place, thus allowing the foot to excessively shift and potentially blister/chafe.
  2. If your laces are not snug enough this could let your foot move around inside even properly fitted shoes.
  3. If the shoes are too small or simply not the best shape for your feet this can compress your toes/feet and really rub on your skin.
  4. Downhill running may cause the feet to move forward inside the shoe, so being mindful of this and snugging up your laces and trimming your nails before a long / hard downhill run is wise.

Runners! You must know how to fall.

As someone who runs in the winter over snow/ice and who does plenty of trail running, falling is a risk that comes with the game.

Knowing how to fall can be an important skill to lower your injury risk!

In the below video I discuss a few points:

  1. Don’t try to stop a fall by putting your arms straight out.
    1. This is going to trash your palms, potentially hurt your wrists/elbows, and have you face-planting.
  2. Instead, land with bent elbows under your body, tuck and roll.
    1. Talk to any experienced martial artist or skateboarder – they know how to hit the ground!