To kick off our new season of Hump Day Hills, I returned to the Hills of the Magic City with the ladies in my running group. There’s nothing fun or cute about these hills. Kudos, to Michelle for being a first-timer and sticking it out like a champ! It takes pure guts and determination to tackle mountains (yes, mountains). I just completed my 8th half marathon at the Run The Bluegrass Half Marathon (recap here) in Lexington, KY and oh boy, did those hills have eyes! I won’t even get into that here…just know it wasn’t pretty–but I got it done!
I knew in order for me to even attempt four miles of hill training three days after completing 13.1 miles at Run The Bluegrass, I was going to have to take it slow and steady. I mean goodness, I was still sore and I didn’t want to overdo it and injure myself. As you may know by now, I am a huge fan of Jeff Galloway and I use the Galloway Method (run-walk-run) faithfully. I have used run-walk-run for all eight half marathons and for my first full marathon. Using run-walk-run and taking walk breaks has been one of the reasons I have been able to stay injury free. I’m not saying you can’t get injured, because things happen—but run-walk-run sure helps!
Being a Galloway Blogger, I have the privilege of sharing Jeff Galloway’s Training and Motivation Tips. Running injury free is so important to Jeff and I’m sure it is to most, if not all, runners. In this installment, Jeff discusses INJURIES!
Why do we get injured?
1. Be aware of irritation of weak links:
- The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf – Achilles – Hip – Glute/piriformis/sciaticia.
- The body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.
- If you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.
2. Stress buildup due to the way we train:
- Training schedule is too intense—not enough rest between stress.
- Adverse Training Components—speed is too fast or has too much, too soon.
- Running form—too long a stride, forward lean, bouncing too high off the ground.
So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.
Top 5 ways to avoid stress buildup-and avoid injuries:
- Take walk breaks more frequently, and run shorter run segments
- AW: There’s absolutely nothing wrong with taking walk breaks. You’ll be amazed at how many runners PR (including BQ) using walk breaks. It gives your body control over fatigue as you prepare for the next segment.
- Form: shorter stride, feet low to the ground
- AW: I try to remember this while I’m running. Sometimes I get excited (
forget), especially race day, and I have to pull it back so I won’t overdo it.
- AW: I try to remember this while I’m running. Sometimes I get excited (
- Slower long runs, with more walk breaks
- AW: I didn’t understand this until years after I started running. Train slow to run fast (and strong). It definitely helps increase endurance while remaining injury free.
- Avoid Stretching
- AW: I don’t stretch until after I run and I love using Mr. Foam Roller too!
- Be careful when running speed sessions
- AW: You know your body. Listen to it.
I always like reading tips to help prevent injuries because sometimes you don’t know if it is just your muscles getting worked that is causing your pain or something more serious is going on.
Yes, Nadine! The more you know won’t hurt either!
Great advice! I have hills all around my house and train on them frequently…they are always a little bit of a struggle :P
I don’t think hills will ever get easier unless you are coasting down them! lol
Great tips. Fortunately I have been going injury free for sometime now. I hope it continues. I also love my foam roller. Works wonders!
That’s awesome, Lacey! And yes, the foam roller is the best!
Good tips! I’ve always heard great things about the Galloway method. I’ve never done hill work with a group – I think that would be a lot more fun!
Janelle, hills with a group is a lot of fun! Everyone still goes at their own pace, but it gives you that extra push. Thank you!
Great tips! I religiously foam roll after every run now and definitely feel a difference!
Nicole, I do too! It’s the best thing ever! I love traveling with it too!
Hmm, don’t stretch until AFTER? I remember when I got back into running I didn’t know about all of these techniques – I would just RUN now I hear all of these names and training plans and I like it. I hear alot about the Galloway method.
I too am a huge fan of Galloway’s method. I have yet to run a single race without using it. He definitely knows what he’s talking about!
I have been able to avoid injury using many of these tips. I have heard a lot about the Galloway Method for training. I will have to investigate it more and put it into practice.
These are all such valuable tips! I talk to my coaching clients about these until I’m blue in the face. Haha! So many runners don’t pay attention to recovery the way they need to.
Not a fan of hills, but my coach makes me do a ton of glute engaging activities. So when I run up a hill, I feel the power!
I’m generally not a Galloway runner, but I’ve been using his method for my back to back long runs for my upcoming back to back marathons. I am finding that my body feels much better after these style runs than it did when I straight ran 20 miles. We’ll see how the races go…
It looks like you have the most wonderufl group to train with. The run walk method is great! Thank you for sharing your awesome tips from Jeff Galloway!
Great post! All the hills… and tips on how to prevent injury! Thank you.
Thank you, Rachel!
Great tips!! I will have to check out his method as I am soo injury prone!
Thank you, Toni! Yes, Jeff Galloway is a great teacher!
For sure with the too intense. A lot of people get excited when starting out and do too much too soon. That’s a recipe for injury.
That’s very true!
Thanks for always coming out and supporting the hills. Your tips are extremely helpful.
Thank you, Temeka!