How to Overcome Setbacks and Prevent Injury

By Wellness Educator and Endurance Coach Nadia Ruiz

  1. Do not increase your weekly mileage by more than 10-15% at a time.
  2. Space out your runs throughout the week to allow the body to adapt; for example, run on Tuesdays, Thursdays, and Saturdays.
  3. Incorporate non-impact cross-training (active recovery) if you have access to the equipment: cycling, elliptical, ergometer, bike trainer.
  4. 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.
  5. Incorporate mobility or strength exercises at home on your active recovery days: push-ups, sit-ups, lunges, squats, bench dips, etc.
  6. Incorporate regular self-physical-therapy: foam rolling, stretching, massage tools.
  7. Schedule at least one rest day per week. Our bodies rebuild and get stronger on rest days.
  8. Strengthen your immune system and recovery rate with your eating lifestyle choices and stress management.
  9. Prioritize sleep as an overall health enhancer by aiming to go to bed at the same time—earlier bedtimes are best.
  10. 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: