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Ten Tips to Prevent Running Injuries | Tuesdays on the Run

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Tuesdays on the Run Link Up- every Tuesday we have a new running related topic. Join your favorite running bloggers in linking up each week.


Future Topics:

  • 9/11 How will your running/schedule change in fall?
  • 9/18 Favorite ways to keep running exciting?
  • 9/25 Grade month

Tell us all about it and link?up with?Erika,?Marcia?and me!


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?


view of the monorail from grand california hotel at disneyland


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?


In front of castle with Dopey runDisney race medals

Sarah KILLED the Dopey Challenge this year!


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!


runner tying shoes


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!!


dumbells on a yoga mat


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.


spark hydrate water bottle in purple


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


According to my watch, I’m past 20 miles at this point. Who even IS that person!?


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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Janelle @ Run With No Regrets

Wednesday 5th of September 2018

Your race schedule looks like so much fun! It's funny how we sometimes don't follow our own advice, especially when it comes to running/training....we're a stubborn bunch sometimes!

Kim G

Wednesday 5th of September 2018

These are really great tips - thanks for sharing!

Yoga is something that I would really like to do more often but I just can't get into it for some reason, but I'm working on it!


Tuesday 4th of September 2018

I haven't really been able to stick with yoga, and I created a stretching routine instead. Since my chiro said the low core and hip flexors are connected, I make sure I stretch those hip flexors every day. I get my quads, hips, glutes, hammies, and calves in my routine and it feels so good.


Tuesday 4th of September 2018

Great tips! And your fall-to-spring racing schedule is crazy! In a good way. I am jealous because I can't sign up for races right now. I have to get the hip injury under control before I commit to any more races.

Lisa @ Mile by Mile

Tuesday 4th of September 2018

Great tips! These are all important parts of preventing injury. I hope you have a successful racing season!

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