- 9/11 How will your running/schedule change in fall?
- 9/18 Favorite ways to keep running exciting?
- 9/25 Grade month
It’s Finally Fall!
So, I know I am not the only one who is feeling a little weird that I didn’t just spend this weekend running around Disneyland with all my friends. Seriously, this past weekend was SO strange.
I didn’t make it out to the races last year, but I did follow along on social media and pout a whole lot.
This past weekend I pouted, too, but because there was no Disneyland Half Marathon!
Just keeping my crossables crossed that they come back sooner rather than later because I need those races to justify four trips to California each year. Amiright?
Sarah’s Race Schedule
- November 1-4: Disney’s Wine & Dine Half Marathon Weekend
- November 10-11: Rock n Roll Las Vegas Half Marathon
- December 1-2: Rock n Roll San Antonio Marathon
- January 9-13: Walt Disney World Marathon Weekend
- February 21-24: Disney Princess Half Marathon Weekend
- March 24: Los Angeles Marathon
- April 4-7: Star Wars Rival Run Weekend
… I know. I am a crazy person. THREE full marathons. Who even am I?
I am a race-a-holic. Really, I must be.
I just can’t’ say no! I’d be willing to bet a few extra 5Ks and 10Ks get thrown in that schedule… especially in October since I have no real plans at this point to race in October, and there are plenty of races to run.
My goal, for all of these races, is to finish and not injure myself.
Last year I did a terrible job at this and ended up with a nasty hip for a few months after Dopey. This year, it will be different!
Ten Tips to Prevent Running Injuries
Brought to you by Dartmouth-Hitchcock – commentary brought to you by yours truly.
1. Improve and maintain your flexibility
I’m doing a pretty okay job at this right now.
I still am telling myself I want to do more Yoga, maybe I should?
I have done Runner’s Yoga with Adriene a few times.
Highly recommend. I’m actually glad I’m looking through all these tips now because I totally forgot that youtube video existed.
2. Include strength training in your running program
This is a BIG check mark!!
I’ve been doing LIIFT4 which has been incredible.
I’m planning on picking a new Beachbody strength program to do after LIIFT4… I just haven’t decided which one.
Honestly, I might just take a little mental break for a week or two and then do LIIFT4 again. Seriously, that’s how much I liked it.
3. Stay hydrated and eat a well-balanced diet
I’ve been drinking more water lately, but still not enough.
I’ve got one of those awesome (affiliate link) Spark water bottles that track your water intake but I just haven’t been filling it up as much as I should.
Note to self: more water.
Second note to self: maybe I should get a second spark bottle because they’re super cute.
4. Warm up and cool down before and after all runs and races
I’m not the best at this.
I like to literally get out of bed and get out the door and start running before I even really know what’s going on with life.
Last year, when I trained with Train Like a Mother, they mentioned a “Silly Toes for Run Warm-Up” video on YouTube.
I was actually pretty good at doing this before running… I should bookmark it again and try to remember to do this before my runs now!
5. Gradually increase your mileage and periodize your training schedule
I’ve got this one down!
For my training, I opted to write my own plan this year.
Which is mildly terrifying… but probably for the best. I tried to do two plans two previous years and just got discouraged.
This year, I’m following the Galloway Plan – and adding in strength and extras along the way.
Plus, you know, extra marathons thrown in there, too.
The thing I like the most about the Galloway plan is every weekend isn’t a long run weekend. I’m really hoping that helps with my feelings of burnout.
Last weekend, 9 miles. This weekend, 3 miles. Net weekend, 11 miles…. you get the picture.
Pretty soon I’ll start throwing in some longer walks as well in order to prepare for back-to-back races.
6. Cross-train and include rest days in your training schedule
Cross-train, check. Rest? Eeeehhh…
I actually was just having this conversation with my Beachbody Coach. I think I need two rest days versus one. Because this week, I’m starting to want to not do things.
It’s not that I don’t enjoy the workouts I am doing – I really do! But waking up every single day at 5 am is starting to wear on me. So, after I finish this round of LIIFT4, I’m going to write my next few weeks with two rest days instead of one.
7. 8. 9. and 10. … Need a little work
7. Talk with a running expert or coach to analyze your training program
8. Wear the correct type of running shoes based on your foot type and running style
9. Have a formal gait analysis performed and use orthotics if recommended
10. Have your running form evaluated by a running expert
I, Sarah, vow to pay more attention to the final four tips on how to not get injured.
I do know my (affiliate link) shoes are great, but it might not be a bad idea to go get re-fitted now that I have lost about 50 lbs. Things may have changed!
While I’m there we can talk about all that other stuff and maybe I can meet someone in real life to look at my running and give me some personalized tips that the internet just can’t’ handle.
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Sarah is a minivan driving, coffee drinking, runDisney running, business owning, Netflix watching, mother of two little girls. She married her big burly husband, Brandon, 8 years ago in a small chapel in Maui. Then she had 2 babies in 2 years – Evelyn and Olivia. She lives way too close to her parents, and her toenails are always painted red.