How to Never Get Injured Running by Not Running Injured in the First Place

Runners are, by default, odd human beings in the most pleasant of ways. This is a subgroup who views running as one of the toughest sports in the world, yet the moment you add a ball and goalposts, it suddenly isn't running anymore; it just isn't "pure" when you do that. You know why? Because running is unencumbered by silly trappings, that's why. You don't see runners relying on a bunch of gear to make running more interesting, do you?

Pictured: Goddamn it.

Okay, so maybe there are a few accessories that go with running. It's not the same thing, though...right? Anyway, that's not the point. What was my point? Honestly, I can't remember. Looking at the title, I think I was trying to explain how not to get injured running. In my opinion, the best way to accomplish that is—wait for it—not to run injured. ​

Oh, right! That's where I was trying to go. Running is a tough sport, but too many runners self-congratulate when they run "through" an injury. *raises hand sheepishly* That right there is a surefire way to get injured even more. It makes no sense when held up to what other sports recommend, which is where I was going with that opening paragraph before Google image made me look like an idiot. Any other sport, you would be on the bench until things mended.

Not running, though. Oh, no--can't have that.

But the truth is, one of, if not the, most underrated solutions to running injury free is not running at all at times. That brings us to cross-training. Cross-training is one of the easiest things to implement into your training and it pays back dividends like healthier joints, better overall athleticism, improved running form (in some instances), and even brand new friends. Crazy, right? 

The trouble with a lot of runners is that they only consider cross-training once they get injured, rather than implementing it early and often in their program. By that time, it's too late and now you are in the catch up phase of another sport and the rehab phase of your running. That can be overwhelming and you sometimes see the runner just retreat to the couch for "Netflix and chill"

Pictured: Nobody's shoes get dirty watching Netflix.

The idea is to get cross-training early and often in your running program. But don't just do any old activity and call it cross-training; figure out an intelligent way to add in an exercise, or even a sport (*gasp*), that is going to support your running. This is an idea I refer to as "integrated cross-training" and that I will reference as ICT from here on out for brevity (plus initialism is cool--not as cool as an acronym, but cool).

ICT is where you take a good hard look at your training program and try to make decisions about alternative means of working out that still get a training effect consistent with your running goals. A good example of this would be using heart rate training to ensure you are still in the correct zones, even if it is by different means, like cycling or skipping rope.

That's a good start, but you could also look at running as being a primarily sagittal plane exercise and add in something that works across the coronal plane, like a slide-board or skating workout, or even the transverse plane like, say, boxing or kickboxing (which kind of does all of the planes if you do it right--yay, kickboxing).

See, with a little planning and forethought, you can practically make yourself injury proof--well, injury proofish. This isn't about acute traumas like twisted ankles or gunshot wounds; we are trying to address repetitive stress injuries or injuries that occur as a result of imbalances, not unseen potholes or drive-bys. With me on that? Great.

So how do we do it?

This is by no means scientific, but it does work for me and this is it:

1. Try not to run twice in a row. Cross-train between sessions, even if that means working out twice one day to fit in a run the next. For instance, I will run in the morning, then ride my bike in the evening, then run again the next morning. Boom! Totally satisfies this point. Maybe it's psychological, but I think the body likes variation, rather than running day after day after day; it doesn't take much to satisfy that like. Run every chance you get, but maybe try doing something else in between running sessions to see if that actually feels better, even if it is something low key like yoga or a comprehensive mobility circuit. Not running twice in a row has been a huge improvement for me when I could stay disciplined with it.
2. Cross-train like you're getting paid to do it. Better yet, cross-train like you love it as much as running--I know, not going to happen. Still, do it and find some joy in it so that you start to look forward to it. Seriously, even if you ignore number one (which is reasonable given that there are only so many workout hours available in a week), don't ignore this. Cross-training is like a key to the universe--all you have to do is turn it and everything suddenly becomes clearer to you. If you aren't sure what to do, send me a message and I will be happy to give you some advice on the matter.
3. Strength train at least a little bit. I could write an entire post on strength training, and one day I will; however, that day is not today. Suffice to say, lift some stuff and get a little stronger. Your type IIB fibers will thank you, assuming you're not doing some silly "strength circuit" that a personal trainer slapped together to make you tired. I mean real strength that gets you invited to help people move furniture on the weekends, not shi shi foo foo circuits that are just silly collections of exercises based on what the gym had available for that hour of group class. When I say viking, you shouldn't think Ikea; so when I say strength training, you shouldn't think Curves.
4. Focus on recovery like it is sexy. Super sexy. Soft tissue work, range of motion exercises, movement drills...find ways to get your body back to readiness. If you're not sure what "readiness" is, take a week off, then start back on your training with a 10% reduction in volume. That feeling that is the opposite of dog crap? Yup, readiness. Fatigue masks fitness. We're here to build the the latter, not pile on the former. Never forget that.
5. Make your cross-training sport your primary and make running your cross-training. Flip the script! Make it opposite day! Just take running and relegate it to maintenance for a short training period where you completely focus on something else. Enter a cycling event or, hell, a boxing match...who cares, just try something different for four to eight weeks and make running the alternative for a change. You would be amazed at how well this can work and--bonus!--you seem twice as awesome to your friends. Well, your non-running friends; the runners in your circle will all think you're a sport whore.

Five easy steps to becoming the ultimate cross-trainer bad ass. Just don't forget what we started with--the best way to avoid running injuries is not to run injured in the first place.