How to Overcome Setbacks and Prevent Injury
By Wellness Educator and Endurance Coach Nadia Ruiz
- Do not increase your weekly mileage by more than 10-15% at a time.
- Space out your runs throughout the week to allow the body to adapt; for example, run on Tuesdays, Thursdays, and Saturdays.
- Incorporate non-impact cross-training (active recovery) if you have access to the equipment: cycling, elliptical, ergometer, bike trainer.
- If you don’t have access to equipment, aim to walk 30-60 minutes (active recovery) on your non-run days, for example, on Mondays, Wednesdays, Fridays, and Sundays.
- Incorporate mobility or strength exercises at home on your active recovery days: push-ups, sit-ups, lunges, squats, bench dips, etc.
- Incorporate regular self-physical-therapy: foam rolling, stretching, massage tools.
- Schedule at least one rest day per week. Our bodies rebuild and get stronger on rest days.
- Strengthen your immune system and recovery rate with your eating lifestyle choices and stress management.
- Prioritize sleep as an overall health enhancer by aiming to go to bed at the same time—earlier bedtimes are best.
- Listen to the body’s signals. It is a great communicator if we listen carefully.
To learn more in-depth on some of the tips above, check out these articles I’ve written:
As always, be sure to follow your local, state, and national safety guidelines. Also, be sure to talk with your doctor before beginning or changing any new diet or exercise program.