Here to encourage you on your own bold pursuit of intentional living as I live out my own. I’m passionate about running, spending time doing what I love and cheering others on to approach running with joy.
My knees used to constantly hurt me on my long runs and if they weren’t hurting, it seemed something in my foot would hurt instead. I loved running so much that I would push past it, but running while in pain really isn’t the most enjoyable thing in the world. Nor is that how running is supposed to be. It’s frustrating to love something so much and not be able to do it without having something hurt. I went through this for years and in the back of my mind was the worried that I’d have to stop running way too young because of the pain. And if you're new to running, here's a great place to start with some beginner tips! Pain-free running should not be something that's rare and few, which is why I want share some simple tips on how I got to this point.As I was on a long run the other day, I realized I haven’t had any pain running in quite some time. The rest of the run I reflected on what has changed and what I did (and still do!) differently. It’s funny because now I take going on long runs pain-free for granted, but that truly used to be unheard of for me! I know a lot of runners suffer from some type of pain, so let me be very clear in this - I am no doctor nor am I an expert. I’m going to share what worked for me, but I strongly suggest you see an expert for pain you’re experiencing.Here’s how I went from constant injuries to pain-free running![caption id="attachment_6320" align="aligncenter" width="768"]
Don't judge my form here, running photos are tough LOL[/caption][show_shopthepost_widget id="4169555"]
Knowing I wanted to keep running races, I decided to go see a running coach. He watched my form and had me perform a few specific exercises, which allowed him to see certain areas I was specifically weak in. He was able to tell I was weaker in my glutes, which made my form a bit off because I was trying to compensate for those weak muscles. He catered some exercises to help me fix this and over time, I was able to correct my form. This also helped me to see what I was doing wrong and focus on better form as I was running. Running properly has changed the game for me! I know going to see a running coach isn't feasible for everyone, so here are some tips on proper running form!
If you look up a lot of marathon training plans, they have you running A LOT. An aggressive amount in my opinion. Now, after having run 7 marathons, I kind of make up my own plans. But, a key for me is running way less. I typically only run once or twice a week and there are a few benefits of this: you’re giving those muscles more time to rest, working different muscles than the ones you do when you run and you look forward to running more! I used to run 6 days a week, so truly, this has made a huge difference.
To piggyback off the above statement, once I decreased my runs during the week, I began doing cross-training on those other days. I always heard (and knew) how beneficial strength training was for runners, but hated using weights. Now that I’ve finally been into strength training for awhile, I can say it is SO worth pushing past your distaste. I’ve strengthened muscles that are so crucial for runners, but never actually worked because all I did was run. Without a doubt, I can say I feel and see a difference on my runs from when I didn't cross-train to now.
I know where my trouble areas lie, which means I can be more intentional about stretching those parts. I love using my foam roller and Theragun to really get the muscles stretched out. Stretching isn’t always my favorite thing to do, but same thing as above, I’ve seen the benefits of caring for my muscles by stretching them intentionally. If you have a bit of extra time, this is a great 30-minute yoga for runners.
I used to run in whatever running shoes I thought were the cutest...anyone else!? Once I became serious about running, I realized the look of them matters waaaay less than the fit. Everyone runs differently and everyone has different feet, strides, etc. I personally wouldn't recommend buying a pair online before trying them on in a store (specifically a running store where someone can help you!). And just as important as the right pair of shoes is replacing them when they're worn down. The average life of a running shoe should last 300-500 miles. I know that can get expensive, but if you want to be pain-free running for the long-run (no pun intended), then it's worth budgeting for.
