Table of Contents:
Neighborhood Health Watch running injury prevention and improvement
Video taken from the channel: Chippenham & Johnston-Willis Hospitals
Tips to Help Avoid Running Injuries and How to Stay Healthy Long Term! | Sage Canaday Training
Video taken from the channel: Vo2maxProductions
Why Do Injuries Occur? | Health & Injury Prevention (ep. 1) | Flow
Video taken from the channel: Flow
Injury Prevention for Runners
Video taken from the channel: StrengthRunning
Managing Marathon Running Injuries
Video taken from the channel: NYU Langone Health
Why Runners Get Hurt: How to Prevent Your Next Running Injury
Video taken from the channel: StrengthRunning
The Top 15 Running Injuries
Video taken from the channel: NYU Langone Health
Injury Prevention and Running With Health Concerns. Running is fun, but it can come with some injury risks. Discover how to prevent and treat some of the most common running injuries so.Habit 1: Stop & Warm Up. Warming up prepares our body to run more correctly and more efficiently.
Running requires a large range of motion, and injuries often occur when we surprise our bodies with that range. A warm up fixes that by gradually introducing a.Preventing Running Injuries Running is a great form of exercise, recreation, and sport participation for adults, adolescents, and children. Whether alone or in a team environment, running, when done properly, can enhance physical fitness, coordination, sense of accomplishment and physical and emotional development.
2. Stay healthy by getting stronger. One of the easiest ways to stay healthy and prevent running injuries is to get stronger. Most runners lack basic movement skills and functional strength, making them more predisposed to getting hurt. Start with doing one of the routines below after each of your runs.
Risk factors for running injuries can be clustered into three domains, 1) personal factors (e.g. age, sex, height, genetic imprinting), 2) running/training factors (e.g. weekly running days, distance, running shoes), and 3) health and lifestyle related factors (e.g. smoking, a history of comorbidity and previous injuries).RICE is most effective when done immediately following an injury. If you twist your ankle or strain your hamstring, plan to take a few days off from running (see Law II). Apply ice—for 10 to 15.The Running Clinic is an organization providing continuing education to health professionals that has grown to become a global reference in the prevention of running injuries. In addition to disseminating its expertise over five continents, our team has made it its mission to promote physical activity by sharing its benefits with others.
To solve public health problems—including injuries—CDC uses a systematic process called the public health approach. This approach has four steps: define the problem, identify risk and protective factors, develop and test prevention strategies, and assure widespread adoption of effective injury prevention principles and strategies.Core and strength routines: Strength routines that focus on core, hip and glute strength are critical to injury prevention. Weak hips and glutes are frequently to blame for running injuries, and a strong core helps you remain stable when fatigue starts to kick in.”Which is why injury prevention is so challenging.” But over the last decade, running science has shifted its focus from treatment to the prevention of injury.
Scientists are studying uninjured.The Prevention Status Reports (PSRs) highlight—for all 50 states and the District of Columbia—the status of public health policies and practices designed to address 10 important public health problems and concerns. Learn more about the PSRs.Training errors are the most frequently cause of running injuries. Excessive mileage, intensive workouts with interval training, alternating fast running and jogging, increasing training on hills or a rapid increase in mileage all can overrun the body’s ability to adapt to new stress levels.
An inadequate warm up can also cause stress injuries.Barefoot running has recently increased because of claims of injury prevention, enhanced running efficiency, and improved performance. 16,18,19,32 Advocates of barefoot running suggest that humans should run with bare feet as ancestors did thousands of years ago. 23 The development of “minimalist” footwear has evolved with the barefoot.
Follow These 4 Training Rules for Overuse Injury Prevention. Thankfully, running injuries ARE preventable! Best practices for increasing mileage, improving fitness, and training runners has evolved over time to include several rules that runners live by if they want to avoid injury and keep their training consistent.
Running injury prevention is a very important topic, especially if you are training for longer distances like a half or full marathon. There is no one reason why runners get injured, but there is a pretty consistent interaction of factors that play a role in most runner injuries.
List of related literature:
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| from The Swim Coaching Bible Volume II |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Marathon: The Ultimate Training Guide |
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| from Encyclopedia of Sports Medicine |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The New Business Road Test: What entrepreneurs and investors should do before launching a lean start-up |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Biomechanics of Sport and Exercise |
104 comments
8:54 The Cornell dairy bar put a lot of pounds on me! Go Big Red!
I only come here for the “Hey Sage Canaday here, with ANOTHER training talk.” ��
ill soon hopefully coming off a injury. foot area. if i was running 50-60 miles per week. but have not really run in 3 months, i was going to start at 25-30 and move up is that to much
Just got a “Sorry, that page doesn’t exist!” when following the injury prevention book link
Funny that this video popped up in my feed, I just got injured this month and am having trouble healing
Sock Doc is “an expert who values evidence”. Read his blog.
Holy Cow Sage you nailed it with this video upload, I don’t agree with you sometimes on your approach to racing ( but I keep watching ) & we both know it’s not one shoe fits all ( both parties ) but man oh man are you spot on with this one. I’ve been in that life of juggling work, diet, social life, training & for me both parents passing away. Fatigue, weight gain & no motivation, mono, low iron…all of the above. FF 3 years & life is good, no juggling life & running rather I’m balancing it and its going well. Happy trails bud!
A great opportunity to meet, train and be treated by Steve, check it out
sock-doc.com/sock-doc-workshop/
Would you say jobs like construction is healthy or not. Most of them seem fit and strong but they all seem to have bad backs, hips, knees etc.
these are some great informational videos ( just came from the ice one)
good idea
Adam check out my Foot Pain Video on my youtube channel or on sock-doc.com.
Because, chiropractors concentrate much more on the body in my opinion.. 2 years ago I had a split a.c joint, and a torn muscle in my left shoulder, and I went to a so called expert, and they said nothing was wrong with me, and my shoulder was just severely bruised if anything. The pain kept getting worse and my shoulder would continuously dislocate, so I went to my chiropractor, and he just touched it once and knew something was wrong. So I prefer chiropractors over anything.
i injured my ankle months ago possibly a year and it has never been the same even after resting for 8 weeks its hard to progress because fter training for so long it feels like my ankle will give up and snap on me, ive been to a physio and used ankle support nothing seems to mend it any help would be appriciated:)
I appreciate this. Subbed this channel just for the Walters & Shieff episodes and usually skip everything else, but this caught my attention. Good word. It’s a topic that should definitely be taken seriously.
It’s not supposed to either if you stop or don’t. If it does, then something ain’t right.
It was actually “land in a hole wrong” which isn’t the best line I agree but after hours of filming, hot weather, blazing sun, and no script, that’s what happens. I hope you got more out of the video than a couple jumbled words.
Strength training and 80% slow runs made all the difference for me.
@maximumcrash, Why would you assume that doc doesn’t value evidence?
tbh it was all totally fine apart from some ambiguous references to the nervous system that aren’t explained or useful. (Standard naughty chiro phrases 😉 )
Why don’t you get a conventional exercise injury specialist rather than a chiropractic?
Sage! You have been my no.1 go-to running guru for 5 years now. How bad is beer? I just love a beer after a run and a long day at work… is that really hurting my possible running gains>?
falling correctly into a hole
“Ain`t nobody got time for that”
we too lazy.
Chiropractic doesn’t deal with meridians. That’s acupuncture. Get a clue.
I have a full video on this on my Sock Doc YouTube page. Check it out.
Most likely because your stress hormone cortisol was pumping at high levels and helping to dampen the pain you were in. Also movement helps block pain too.
Maybe from a fall but you can do a lot to lower your risk and make your body stronger.
Check out my YouTube videos for an entire video on the Achilles.
That’s true but a lot of people train too hard and too often so they don’t lower that stress. But yes it can relieve a lot too as you say.
Future video we have a knee injury and prevention. Actually 2 of them.
Hey sage love the videos. Have you ever had IT band issues? I have had some this past month it has cut my training down a bit. Was wondering your take on it? Cheers
He’s a “holistic alternative health care” professional, judging from his website. Although he says he was trained in biochemistry ( a science) he received his doctorate degree in chiropractic and is not a doctor in the medical sense. His alma mater is the Life Chiropractic University, which, just like himself embraces pseudosience and the use of unproven therapies for patients.
Who do you suggest as an expert? Someone sitting behind a desk reading research and not training hard, performing well, and treating high caliber athletes?
Speaking of strawman arguments, you haven’t replied to anything he said at all. I’d like to see at least one quote on your argument taken from the video or from any other publications of Dr. Gangemi.
Yeah during xc I started doing like 30 mpw, then in indoor my teammate essentially taught me how to actually train, and so I went straight up to 40-45 mpw with him, which was dumb. About 5 weeks later I got a tendon injury (I’m really happy it wasnt anything major yet) and I was out for a week. Then I feel down stairs and sprained my ankle pretty badly and was out for almost 3 weeks. I started running 10 miles per week and increased by 5 every week until I get to 35, and am going to cap there for summer. This week is 25, no sign of injury yet so I’m pretty happy about that.
He’s also an expert in spreading the vaccine-autism-myth and thus keeps mankind from getting rid of certain diseases.
I would really appreciate it, if you could avoid the old strawman arguments. I’m not denying that western health systems could be a lot better in every department but I’m criticising the pseudosience of chiropractic as well as Mr Gangemi. Chiropractic is based on mystical principles and can cause serious harm through spinal manipulation.
Max, By Meridians do you mean acupuncture? For one, that’s not chiropractic. And two, do a pubmed search. You can find TONS of peer reviewed studies in the past couple years showing the benefits of acupuncture.
Meta-analysis puts the number of strokes possibly caused by a DC between 1:400,000 & 1:5,800,000.
While deaths occuring due to NSAID/aspirin use is 15.3/100,000. Or death due to complications of MD/surgical care at 1:101,874.
Seems pretty safe to me….
3 years ago I was running 100+ weeks then I got an injury do to dieting and no sleep is what I believe is what happened. It started to bleed into later training. So at the beginning this year I told myself to just start all over and just do low easy mileage. I’ve also made my diet and sleep a number 1 priority. It’s totally worth it. It’s taking time but so far this month I’ve seen some major improvement from a month ago. Taking the time take care of myself and just let my mileage build up naturally and just diet better. I’m probably the happiest I’ve been with running in 5 years. I’m glad I hit the reset button.
Warm up routine like 1 1,5 km easy jog and dynamic stretching before a run is the way to go for me. There are also days that I just don’t make it because I’m limited with time and then problems appear…
Rest is definitely important, so it’s good to be reminded of this. I’ve also heard this idea be applied to less-physical forms of stress, with the idea that stress can be good for you in the same way that a workout can, provided that you allow yourself to rest and recover from it.
getting hurt is part of sport, face it your eventually gonna get hurt.
This is one of the most helpful videos I have watched! Thanks Sage!
Apparently you don’t know the training a doctor of chiropractic has to go through to get his license, and the thousands of pier reviewed research studies supporting this “pseudoscience” you speak of
When there is a piece of earth a bit deeper than the ground around you and you put your foot in it, miss step it, and mess up your ankle
you say about streass being a issue but then lots of people workout and run and exercise to release streass so this should really matter?
How’s the next Daimen Walters episode going? I just can’t get enough of them:)?
That’s a good idea. We have several more videos on health, fitness, and injury prevention that will all build off each other.
Gotta love completely breaking your ankle and not getting phisical therapy because you have no insurance and 2 years later it still hurts:(
Chiropractors are doctors who deal with structural injuries and issues. They value evidence and science as much as any other doctor. Why don’t you ask your MD why he prescribes ridiculous medications (hint: probably because he’s in bed with drug companies) and surgeries (which yes is the correct course of action in some cases, but in many others is ineffective and ill-advised). Way to buy an old wives tale about chiropractors. Yes, there are awful chiropractors, but there are also awful MDs.
Can u guys make a tutorial on how to increase stamina n increase body fitness from the 1st step..bcause personally im not active n kinda weak
Great idea, but why have a chiropractic physician talk about this rather than an expert who values evidence. Good topic which needs more attention, though.
Most of my injuries have come from the lower legs, and i think it’s from trying to run in the 4-5 minute pace too soon.
In 2016 was training for a marathon fresh out of a police academy and finished the workout program insanity, best shape of my life. Got in a bad accident and left me with 12 bulging discs. Gained a lot of weight, meds, pain, plus mental break down. Got through the other side of that and started working out and now I’m jogging again trying for focus on zone 2 doing long distances. Today I finished a 10k. I’m not beast like I was, but I’m just happy to be able to do it to some extent again as I genuinely love running. I don’t take it for grant-it (sp) because it can all be taken from you.
Good content.
Glad someone wants to survive a long time in this fukd up world.
Whats a good one for jumpers knee, i have had this for a while and it is making me sad:(
Great video!
Balanced training does include a lot of stretching and active rest (swimming…) never been injured every since I started yogaz though 😉
Great vid. Another n=1 personal anecdote: as miles/wk and age increases, stretching and foam rolling becomes mandatory for injury prevention. Especially age…
I know that a road and sidewalk are both not soft surfaces, but which would be less stress on my legs?
Thank you sir sage, you realy have a ton of information bout running, hope i can meet you in person… From Philippines
this was great Sage, time to go to bed. F.. that project. Boss will have to wait, I need to do 15k tomorrow and can’t do that based on <5 hour sleep for the last... many nights...
Any time I run (usually 5km), I always have an injury. If it’s not my shin, it is knee & one time; my back.
I tried to increase my weekly kilometers from 86 to 120 first week it works the following week I get shin splints after every quality workout
Sage you should make a vid that targets the younger running group. I think people that have only been into the sport for 5 years have a lot to learn
Great message Sage. I ran 18:59 at Parkrun today and at 32 years old, my weekly mileage has averaged 40 miles per week for ten weeks. Before that I might have averaged 25 miles a week over a season at most. I was keen on racket sports and general fitness but now I am focusing on running as a speciality. I am on a journey to discover what average mileage I need for 816 weeks to help me achieve 17:5X for my local Parkrun 5K. In the meantime I’m testing my speed endurance in a half marathon on 19th May, on road. I train about one third my miles on road, one third on grass and one third on treadmill. Usually with slight undulations for the terrain.
Good info, but didn’t appreciate the comments on vaccinations…I have never had the flu and have never gotten a flu shot. Look up what is in it:
Vaccine manufacturers add the preservative thimerosal to multidose vaccine vials. Thimerosal prevents dangerous bacteria and fungi from getting into the vial with each use.
Thimerosal contains mercury ����
well ive been inactive since last october and ive been back for 1 month… i always value sage advice… thankyou for the determination sage!! appreciated a lot!!!!!..i got my 4.38km this week..i watch your vids all the time for motivation x
Good one Master!! Thank you hope we all stay healty! God bless
For me high mileage is 60-70 km per week. Yup. I do cycle a lot though. I suspect I “could” go higher mileage, but that would also require more strength work to keep healthy.
I love your podcast, website & YouTube channel. Thank you for taking the time to produce all of this excellent content. In regards to the ITBS video, I noticed it’s dated from 2011, almost ten years old. Any changes to the rehab routine in the past 9 years? Thanks!
Nice video one thing I’ve always wondered about is all the work I’ve done in my life I’ve always been on my feet and sometimes you can think oh my feet legs hurt having to stand and do work after a run but maybe actually it’s a bit of a privilege always having to be standing sort of from a postural development standpoint?
I refer to chiropractic as pseudosience because it makes claims that cannot be scientifically proven (e.g. meridians). Furthermore there are therapies available which provide a similar effect at a lower risk of hurting the patient.
Diet, exercise, sleep and stress control = the 4 corners of health
Looks like you’re spent some time doing some investigative research; nice work. I think you’ll like one of my later videos on injury prevention where I discuss how to safely and effectively get your head out of your ass.
very wise talk Sage, thank you! BTW: what do you think about barefood running? (question connected with your tip#2)
Thanks Sage and a question. How many days per week would you suggest a mature and slower runner actually run and train who wants to improve his running time yet remain healthy and uninjured?
This is a random place to ask this question, but I am not sure where else to do it, and I trust you to give an honest answer. I am a 39 year old male who has been running for about 1.5 years. I’m currently sitting somewhere around 40 miles a week but working through a marathon training plan, so that is on the increase. I have run 6 half marathons, with a best time so far of 1:32. I was looking at your BQ plan, but I just need somebody to give it to me straight: Is a BQ going to be a pipe dream for me within the next few years? I want to go after it so bad, but I want to be realistic. Thanks for any feedback. Your channel is my favorite running content I’ve found. Cheers!
Good advice. I’m 63 and average 45-50 miles a week, I mix up the types of runs-trail runs, slow and easy road runs of various distances and some spadework once a week. Racing well- 1:36 half marathon last month, more trail races later this summer and CIM in December. Maybe Boston or the Nagano marathon in 2020. Love this sport!
Its a lot of talk about mileage / week, difficult to relate since I’m a significantly slower runner. Is it really mileage and not time on feet that is important, for fitness etc?
Post pictures where you did weigh an extra 20 pounds or it didn`t happen! 😉
Hi Sage, have been loving your videos! Have you done much swimming for cross training/injury prevention? I took up swimming when some patellar tendinitis prevented me from running for an extended period, and found that it was an amazing way to keep up my cardio. Even after getting back to running, I actually trained for my first half marathon only running two times a week for the most part, and swimming 4-5 times a week, and was able to get a 1:27:25. I know you talk a lot about how high mileage is such a key factor, and I am slowly building up now running 3 times a week instead of 2, soon hoping to transition to 4, but do you have any thoughts on how swimming can be used to subsidize your running?
What is your take on 80/20 running? It kind of ties in with your video I think. Id be interested to hear your thoughts on this concept after reading Matt Fitzgerald’s book (which made a lot of sense to me).
Hi Sage, I’m wondering what your take is on HRV (heart rate variability) for training and recovery purposes?
Keep up the good work. You have motivated me to increase my mileage from 10 to 15 miles a week to 25 to 30 miles a week. I’m training for a half marathon in September in which i hope to best my PR of a half of 1:33.
Hi Sage…I’m 42 years old. i usually finish my run with 15 minutes of Body Weight Core Strength Workout (5 / week)…has helped me stay injury free even though i’m forced to run on asphalt as there are no trails around.
I personally appreciate the opinion of both the expert on the discipline and an expert on the body
Sure, but it depends on how well you move. If you lift and carry wrong all day then construction is soon going to cause you a lot of pain and injury.
Cold shower also helps me with the recovery and strengthening the immune system.
I love these kinds of videos, always reminding me of important things on my journey to become a runner forever.
Thank you Sage for being such an inspiration, you are my Running dad:)
Could you please do a video to immunesystem and health in that way? Thanks
Hi sage, thanks for the great video. I am always confused about strength training how many times a week should I be doing? How long should a strength session be?
I’m confused by “strawman arguments”. You’re making claims, with no science to back them up. I’m quoting recent peer reviewed journal articles and meta-analysis studies that are available on pubmed.
I feel you need to back up what you’re saying instead of just spouting un-educated attack filled comments
Is there evidence 60 miles is better than 100 miles for health? If there is not, you are probably mentally holding yourself and not reaching your potential, because you think it is bad for you.
Is it really necessary for anyone to run 100 miles a week?..
Hi Coach Sage! How’s it going at the 100k Hoka One One Carbon X event?
120 miles is the maximum that anyone should ever run and train in 1 week. Anyone who does more than that will pay the consequences later.
Great video! Nick symmonds made a real good video on injury free tips too
Anyone here fasting for Ramadan..? Basically muslims fast for 30 days where they cant eat or drink for 17-18 hours a day… i just wonder if you have any idea of how to keep my fitness so i can get back to running after this month..? Appreciate your videos!
Sometimes when I stop training for a week die to exams and my body just ached all over the entire week. Why so?
Don’t try changing your stride or technique unless ir’s really necessary. You won’t get better or faster, you’ll just get injured.
What shoes do you enjoy for injury free? I use Altra and I like them a lot but so many folks wear Nike and other brands. Just wondering your take on it.
Just a week ago i caught an injury… If only you’ve posted this video earlier.
If I remember correctly, I remember hearing Dr. Greger state that the food you eat also changes your DNA, not just how they are expressed.
Attitude and mental health…too…The whole package. All the Best at Comrades-
Yeah I had a month off recently and it sucked, but it was just 2 injuries overlapping which was very unlucky (first one was overuse, but 2nd was because I fell)