As mentioned in a previous blog post I am running the Savage 100 mile race in October. As I prepare to take on this challenge, I will be providing monthly updates on my progress. This is as much to hold me accountable to my training as it is for anything else, but I’m hoping others find this interesting and maybe inspirational as well.
For this update, I want to provide a quick update on how my training is progressing over the past month or so (spoiler alert: I’m putting in a TON of miles) and how I’m attempting to avoid injuries while putting in all of this training. But first, a brief history on my experience with injuries since I began running 10 years ago.
My history of running & injuries
During my first marathon attempt in 2009, I went into it being relatively ignorant. I simply picked a marathon plan for beginners and started doing it. Who cares about the recommended one year of base training before attempting a marathon? I’m young and strong. Well, you can guess how this turned out. Roughly halfway through my training program I was on a 15 mile run (my longest to date) and felt abnormal pain in my knee for several days after.
At first I chalked up this pain to normal fatigue and continued to run on it. No pain, no gain right? However, it quickly became apparent that I couldn’t continue my training let alone run 26.2 miles. All of this resulted in me skipping out on my first marathon attempt entirely. I was not happy: I put in a ton of time and effort and was in my best shape since high school. Now, it seemed like it was all for nothing.
I spent the next 2 years rethinking my running strategy. Given my height (6 feet 7) the pounding from running is probably greater than normal. But I really wanted to complete my goal. After re-evaluating and changing a few key things (more on this below), I finished my first marathon in 2011 and have completed a dozen or so since, and three ultra-marathons. And all of this running has been done relatively pain free.
How I am running a ton and avoiding injuries
June was my highest running mileage month ever at 215 miles. My previous high was only 168 miles. And while I definitely had muscle fatigue throughout the month, I haven’t had any injuries. Here are a few tips I am using to help avoid injury:
Tip #1: Run slow with a relatively low heart rate
Discovering heart rate training was a game changer for me. Most people who simply run at a “comfortable” pace are likely running too fast. If you’re thinking about getting into running, I would highly recommend using a heart rate monitor such as this one or this one, both of which I own and use currently. Some of these may require a GPS watch such as the Garmin 935 that I use but you can definitely find something cheaper or even use your phone.
The key is to keep your heart rate in the “low aerobic” zone which is similar to the “fat burning” zone, especially if you are a beginning. For most people, this is probably around 70-80% of your maximum heart rate. However, I recently discovered another way to calculate another way to calculate it using the 180-formula seen here that I think is very accurate. I recommend doing at least 80% of your training in this zone and more if you are a beginner. It may seem like you are going very slow at first but if you stick with the plan, you will eventually get faster.
Tip #2: Listen to your body
One key thing I’ve learned is understanding difference between general fatigue and injury. This may take some experience. Anytime you start a new exercise program, fatigue is inevitable. This is a good thing since it is how you improve. However, pushing through injury often results in a worse injury.
But you can push yourself too hard through fatigue too. This is where you need to listen to your body. If you are tired to the point of not maintaining good form, it’s probably not helping your training. For example, last Sunday, I cut my planned 15 mile run to 7 miles because I was still feeling very tired legs from my long run the day before.
Tip #3: Do some cross training (e.g. biking, swimming, yoga)
I use to constantly skip my cross training day early in my running career. However, when I started doing triathlons in 2015, I began to see the benefits of cross training. For example, biking is a low impact way to improve your running. Swimming is a way to get your heart rate up without pounding your legs on the pavement. So I have generally been including some training in many of my workout weeks.
That being said, since beginning training for the 100 mile, my sole focus has been getting time on my feet through running volume. So I am looking at cross training a bit differently: more trail running. Trail running includes many hills, both up and down, which means utilizing different muscles. I will oftentimes walk up hills, which gives me a lower impact way to strengthen my quads.
Anyone can have an injury free running lifestyle
I do not have the ideal running frame and yet I haven’t had a major injury in over 10 years. By following these feel simple tips, I think it is possible for anyone to develop a running lifestyle and avoid major injuries. Be smart and focused and you can reach any your dreams!
What tips do you have for avoiding injuries while running?
