For Runners Past and Present: How to Avoid Running Injuries

Are You a Runner or a Former Runner? 

Whether you are a runner now or used to be one, you know how easy it is to fall into conversations with other runners. Favourite runs, best times, or how injuries have affected you. There is no doubt – runners love to talk about running as much as they like to do it! But why is it that some people manage to avoid running injuries and keep going into their 80’s, while otherwise healthy individuals have to quit? 

During the many years that I taught aerobics and spin classes, one gym member always stood out to me. She was in her 60’s and would often run to the gym and then attend a class. She did a little bit of everything: spin classes, aerobics, weight training, and pilates or yoga. Sometimes after the class, she would even do her own yoga workout. 

About four years ago, I lined up to start a ½ marathon and there beside me stood this amazing woman. During conversation, she said to me, “No matter how fast or slow I go, I always come first in my age category.”  She had to be nearly 80 years old, and I do believe that she was still running because of all of that cross training.  

It’s not just luck that some people can run into their senior years; it is because they have learned how to avoid running injuries. 

Cross Training to Avoid Running Injuries

Running is a repetitive movement pattern: taking many strides forward. Any repetitive movement pattern can lead to imbalances and overuse injuries. By adding activities that move your body in different ways, you will get stronger, even out imbalances, and avoid overuse injuries.  

I recommend the following cross-training for runners, because it is what works for me:

1. Functional Strength Training. A well-designed program will include a full body, dynamic warm up, and a strength component that includes exercises to build core, glute, leg and upper body strength. Functional training programs will include exercises that work the full body. In one exercise alone, you might be working on balance, core strength and your legs all at the same time. After each workout, you should do a good stretch and even foam roll to finish off. Try functional strength training two to three times a week, along with your running. 
2. Other Cardio. You might be fearful to reduce the number of times you run each week so you can add in a different form of cardio. It’s true that in order to meet your running goals and improve, you have to run multiple times a week. However, I know from experience that by working on other forms of cardio can help you achieve those goals. Great cardio options for runners are: spin classes, HIIT training, outdoor cycling, rowing machine, swimming, or water running. 
3. Pilates. Like functional strength training, Pilates is a full body workout with movements in all planes of motion. Each exercise involves continuous movement with a focus on moving from your power house (core). With consistent practice, Pilates will help to improve your flexibility, joint mobility, and overall strength. You will learn to move and breathe more efficiently, with more control and awareness. This awareness can spill over into your runs, improving your performance. 

Pilates apparatus and mat work are both beneficial to runners. The apparatus is used in studio, and has springs, bars, handles and other moving parts. This helps you get a bigger stretch, gain strength as your body learns to control the movement of the springs, and increase your range of movement and mobility in ways that you can’t do with body weight alone. On the other hand, mat work is amazing because you can do it anywhere: at home, in the gym, or in your hotel room. 

Try the b.PILATES & FITNESS App, which brings mat and fitness classes to you.

I Plan to Run For Years to Come

I never started out as a runner. I added running to my workout program at the time, so I honestly don’t know how it feels to only run for exercise, day after day. Still, as I ran more often, I did feel the beginnings of overuse injuries; but with a few changes to my strength training and ensuring that I do Pilates two to four times a week, those injuries never fully materialized. I am proud to say that I have had great success in my training and races, and I know that if I didn’t do Pilates, I probably would not still be running. 

It is no wonder that running is so popular. It lets you clear your mind, helps you lose weight, or achieve big goals like running a marathon. If you want to be one of those people who runs for decades, and not the one who “used to run until my knees couldn’t take it,” then consider cross-training to improve your running-longevity. 

Not sure where to start? I can help you find a workout that will help keep your shoes on the pavement, and maybe improve your runs. Let’s talk!