Step 2: Run a Variety of ... Everything
Most runners have really boring training. They run the same distance, at the same pace, in the same shoes, on the same terrain week after week.
More: Bust Out of a Rut and Find New Motivation
And this repetition increases your injury risk—they're not called repetitive stress injuries for nothing. Implement more variation to change the stress you experience on a daily basis.
Here's your quick action list of things to do:
* Run on trails, dirt paths, roads and grass/cinder walking trails with varying elevation. All of these types of terrain subtly change how you run and the impact forces you experience.More: Why You Should Vary Your Running Terrain
* Rotate 2 to 3 different shoes throughout the week. Shoes with slightly different weights, soles, heel heights and firmness levels change how you run and reduce repetition.More: When to Replace Running Shoes
* Train for a new race distance. If you always run marathons, it's time to work on your speed and focus on a shorter race. By focusing on other distances, you'll run different workouts to prepare.Running is repetitive enough—do what you can to vary your runs.
Step 3: Slow Down!
Most runners do their easy runs too fast and their hard runs too slow. They're in the grey zone of moderate training all the time, which makes it much easier to get injured.
By running easier on your short runs, you'll prioritize recovery. It's also more likely that you'll feel better during your long runs or faster workouts.
More: 3 Reasons to Include Recovery Runs in Your Training
You might ask, "Wait, doesn't slowing down take extra time to finish my run?" The answer is yes, so this tip won't actually save you any more time. But think of it this way: By slowing down 10 to 15 seconds on your easy runs, you'll only add about a minute to your total run. What's a minute?
More: 3 Tips to Run at the Right Intensity
Want More Injury Prevention Advice?
If you're a runner who struggles with injuries and has big goals to run a new personal best, complete a first marathon, or even qualify for Boston, staying healthy needs to be a key part of your running.
More: 7 Tips to Qualify for the Boston Marathon
Many runners make a lot of mistakes, and these two injury prevention videos will show you how to avoid those mistakes. These injury presentations will show you new strategies for staying consistent, and preventing overuse injuries.
Consistency is truly the "secret sauce" to successful running.
More: How to Become a Consistent Runner and Nail New PRs
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