Training Plan Tips for Runners with Injuries
Learn how to train and cross train properly so you don’t cause running injuries.
Brand new to running with an injury?
Should I Rest or Run?
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Training Tips
So if you’re about a month out from your race and an injury has crept up and you can’t do any more long runs, don’t worry. Listen to your body and don’t worry about the calendar. Follow the steps in this article to run a successful half, marathon or challenge.
Don’t let your fitness levels worsen because you’re injured. Here are the 2 key things to do today to maintain fitness when you’re injured.
Start your training strong after an injury with these tips to follow, and mistakes to avoid.
Hey Runner!
You’re feeling better and trying run farther or run faster. It’s frustrating because every time you run more your knee hurts so it’s like one step forward and two steps back. Keep reading because you’ll learn the exact things to focus on now including how to run farther without your knee hurting, how to run faster without your knee hurting, what strength exercises are best for you right now, the best shoes for running, the best stretches for your knee pain, what to do after a run to decrease knee pain, and how to fuel your body for your running routine now.
All runners need to follow this kind of training plan so they don’t overdo it and hurt their knees. Read this short post to know exactly what your training plan should include to not hurt your knees when you run.
You want to run farther without knee pain. You need to run your long run without knee pain. Read this short post to find out exactly how to run your long run longer without knee pain.
You want to run longer each week but each time you run longer your knee hurts. In this short post you'll learn exactly how to run longer without knee pain. If you've had a knee injury and are getting back to running after a knee injury this is a must read so you prevent knee pain from coming back during running.
You want to run farther but each time you run farther your knee hurts. In this short post you’ll learned exactly how to run farther without knee pain. If you have a knee injury and want to run you need to read this post so you can run without knee pain.
You want to run longer but each time you try your knee hurts. In this short post you’ll learn exactly what went wrong and what to do to run longer each run and run multiple days a week without knee pain.
You want to run and you want to run without walking. When you finish reading this short post you'll know exactly what to do to run without walking.
Many women want to run 5k 5 days a week, or run 5k a few days a week but they have knee pain so they can't run. You can run 5k 5 days a week by doing this!
cross training tips
Walking and running both exercise your heart, your circulation, and your muscles. If my body is telling me it can’t walk today then I’m going to listen to it. I’m not going to lose fitness if I miss a few runs. And really, it doesn’t matter if I lose some fitness because I skipped months of running if my body said no to running. Walking can keep your body used to going the same distance (when you walk the same distance you would have run). And then I can incorporate strength training without rest to keep up my cardio
Water walking is an excellent way to exercise and improve tolerance to walking when you currently can’t tolerate walking on land. If you want to reduce pressure on your joints and exercise in the water if you are belly button deep you reduce your weight by half, if you are chest deep in the water you reduce your weight by 75% and finally if you are neck deep in the water you reduce your weight by 90%, so that’s also less pressure felt on your joints. You can start with slow and gentle walking, and then the faster you go the more resistance the water will give you.
Riding a bike is 100% OK when you can’t walk or can’t walk very far. Riding a bike takes less energy to go the same distance compared to walking, riding a bike puts less pressure on your knees compared to walking, riding a bike is a good way to exercise the legs because you can improve range of motion, strength and circulation. When you want to exercise can can’t walk, choose a bike instead. You can ride inside or outside, you can ride a recumbent bike or upright bike, it’s all good exercise.
The elliptical is a great way to exercise. It can be used to warm up, cool down and for the days exercise for cardio or leg strength. To use the elliptical in different ways you would change the resistance level on the elliptical to make it easier and gentle for a warm up and cool down, you would have low to moderate resistance and go fast for cardio and you would ramp up the resistance and go slow.
Get the correct warm up for you to run your best and prevent injury.