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Nothing unites complete strangers more than discovering they are both, in fact, injured runners. Because let’s be honest, no one REALLY understands the agony us runners go through when we’re deprived of our ‘fix’. Miles give us endorphins, take those out of the equation and you do the math. It sucks.

Run long enough and you’ll get injured. It’s a fact. Darn these humanoid bodies not quite engineered to put up with everything we want them to do in training and racing. This isn’t to say there aren’t plenty of ways we can limit our injuries, and yes, us runners can be quite stupid sometimes in getting ourselves injured, but at a certain point you will get injured despite doing everything you can do right.

But don’t think of that last line as a free pass to just go willy nilly, throw all caution to the wind then, when you do wind up hurt, pretend you have no clue why. Let’s start with the stupid:

• Denial: Oh we’re the queens and kings of denial, us runners. “It’s not really that bad, it doesn’t hurt that much” thought as we hobble around the house in search of more ice.
• Grimace Face: We know running hurts, but when every stride sends a shooting pain (which you’re of course denying exists) your face gets twisted into a grimace that would make Frankenstein look beautiful.
• Random Prayers: You go to bed praying you’ll wake up and magically everything will just go away. No other logic there but a runner clinging to any shred of hope.
• Eff It, I Can Finish: Said during any run or workout, you’ve denied the shooting pains for as long as possible, somehow still believing that if you just muster on through this run, get done, things will still be peachy keen.

Clearly we all have to learn from our stupid mistakes. We’ve all been there, hopefully the older we get the wiser we get. Because let’s be honest, denial doesn’t change the situation.

Over the stupid, here are the proactive:
• Self-massage: Runners if you’re not in a love/hate relationship with your foam roller, I urge you to get cozy with it. Give him or her a name even.
• Stretch: Static and dynamic stretching post run.
• Core and Strength: Strengthening your core and WHOLE body to limit the compensation issues resulting from weak muscle groups.
• Ice, Smart, Recovery, Etc: You know the drill there.
• Form Work: Ties right into strength, run more efficiently and you’ll be doing less wear and tear on your body.

I’d like to take a minute to emphasize that if you’re not doing some kind of core or strengthening routine you’re not addressing issues that WILL eventually get you injured. Not a single runner in the world pops out perfectly balanced and with perfect biomechanics. Most runners have tight hips and weak glutes, just two major issues that cause many a runner heartache come injury time. What’s more is there tends to be a little too much emphasis on stretching alone. YES you need to stretch, but save some of that time for core work because you can’t stretch away a weak muscle group if you get my gist. I’m not talking about hitting the weight room like a Jersey Shore’r (a little dated reference but I was watching a comedy earlier that did a bit on that so it’s on my mind), and in fact many of the most effective exercises for runners can be done with bodyweight or with a swiss ball. I did some posts HERE with some of those.

Crash Course: Mentally Surviving an Injury

Back on topic. So you do your preventative but like I said injuries will occur. When you’re laid up you’ll most likely experience a few emotions.
• Rage: Like wanting to literally rip off your leg just so you can smash it against a wall, infuriated that ‘it’ let you down.
• Remorse: I abstain from the word depression, but it’s like a hair away.
• Anxiety: Is this going to EVER end? Will I EVER be able to run without pain, ever? Getting up in the middle of the night to go to the bathroom and you sorta ‘test’ jog down the hall, “Crap! Still hurts!”
• Envy: Oh that lovely runner envy. Daydreaming about hopping out of your car and slapping in the face the person you see running down the street. It’s not something to be proud of, but every injured runner thinks it.
• Rage: Yea, you circle on back to rage.

I blame it on the lack of ‘proper’ endorphins for our crazy train ride of emotions and THESE are the things that our family and friends tend to have a hard time grappling with. To every runner who’s gotten, “But it’s just running” and you have to literally hold your arm down from punching that person in the face…yea, that’s a normal runner reaction.

The thing is, while I like to joke and jest and be comedic about Runner Rage (it’s totally legit and an excuse that I think should hold up in court, “Sorry, I’m not fully in control of my actions, I’m a runner who’s not able to run at the moment”) I’m also the first person to say this:

“Force that positivity down. Choke it down and keep it there. Fake it.”

Yup! That’s the only way to get through an injury. You keep yourself OUT of that depressive and overly-anxious mindset because if you don’t you’ll stay right there…stuck.

How I deal with Runner Rage is making fun of myself and being sarcastic. Rather be laughing than wallowing in sadness. What also helps is to feel proactive during your recovery meaning: cross train, core, massage, find out where your weaknesses are and target them. Come up with a recovery plan and start the execution. The other really important thing is:

Take it ONE day at a time.

Think only through the day. Because thinking of weeks and weeks of the elliptical or bike is, well, depressing, right? So just get through the day.

And there is always this: you’re not alone. There are other injured runners out there. And there are non-injured runners who know EXACTLY how you feel and what you’re going through and they sympathize and are sending you heal up fast vibes!

Good things can come in threes, but then again plenty of awesome things come in twos and fours. Runners have two legs, four laps make that perfect mile…though do those four laps REALLY feel all that perfect when doing mile repeats?? Brain: “FOUR laps, let’s call a mile one lap!” Juuust kidding.

The cool place all runners get to hang out.

1) Runners Who Skip: Runners can become a little too linear for their own good. Example is looking only at their running workouts to improve and taking that little metaphor to the literal: running is a repetitive, linear, single-plane action. If you don’t work your body in a variety of ways it gets tight. Tight will equal restrictive, bring you injuries and impede your speed.

Offset that by doing things OTHER than running: core work, flexibility, and agility drills. Move in the horizontal, even do some skipping to ‘dilly around’ with your neuromuscular thought patterns. Your brain actually has to be ‘played with’…it gets stuck in a pace/pattern run with just running. So as crazy as it sounds doing things like skipping, backwards skips, crazy feet drills give it a little ‘reset’ and make it more ‘sharp’ when you come back to running steps. Oh, and those fast feet, like chili pepper jump rope things, those will help your neuromuscular training too…get those feet conditioned to FIRE off the ground faster = faster speed and sprinting.

2) Be Quiet I’m Sleeping: Sleeping should really be an Olympic sports…or at least one of everyone’s favorite past times. Want to have a sleep-off? Just kidding. But seriously, for the runner in training you should guard your zzzz’s with just as much ferocity as you do lane one during repeats.

Sleep is where you body does the vast majority of its repair, sleep is a restorative process. But it’s really the deep, REM sleep that you need. That’s why people who are light sleepers or wake up multiple times in the night can still feel so flipping tired later even if they’ve been in bed 8-12 hours…they’re not sleeping continuously or getting a deep enough sleep. Sleep issues are really tricky, I’ve got them, so if you do have trouble sleeping already do the basics: make it as dark as possible, don’t even have the light from your phone on, try a fan for white noise, relax and power-down before bedtime to put your brain in sleep-mode, and from there you may need to seek out some other options and work with a doctor.

For those of you are are lucky enough to NOT have a problem sleeping but just skimp on the hours because you’re busy, I’ll say this: 1) you’re only hurting yourself and your training 2) you’re taking sleeping for granted…trust me, lots of us insomniacs would die to get some extra hours!! haha…take advantage of them and aim for 8-9 hours a night for optimal performance.

3) Laugh: Wow…you think I’m a nutzo for just saying that. I’ll go on record and rattle off just why laughing is a training necessity:

* Running is hard: yea, it’s painful. But misery loves company and laughter. Those slow jogs between intervals is when you and your training buddies should be making fart jokes.
* De-serious: It’s easy to be too serious in life and apply that to training. Ironically getting ‘too’ focused on your workouts and training has a funny way of making you eventually start slowing down. It’s because of pressure and it’ll also rob you of the passion…both recipe for disasters. Make sure you’re excited and focused on your goals…but still ENJOY it. So laugh.
* Running gets awkward: Need I say more? Runners will have to fart, burp, poo, chafe, adjust a wedgie etc. mid-run. It’s just funny, get over embarrassment and do it. Make a joke about it.

There ya go. Take this Tuesday and make it a point to improve your running in three ways. Heck, please apply the laughter part to your overall life too!

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Related Read: My latest article on RunBlogRun: Running the ‘Extras’: Think outside the miles and improve your performance

Another of my new articles on RunBlogRun: Young Runners and the Issues of Volume and Intensity

Need a laugh? My CARTOONS are here for you!
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A headline caught my eye recently: “Be a better runner without running.” *About face* Now I respect the news outlet that ran the article but the snark in me can’t resist thinking, “This kind of thing belongs in Runner’s World next to the column ‘How to get faster in your sleep!’”

Track dreams…but you still need to actually run on the track too. ;)

Everybody and every BODY handles a different amount of volume and quality. Not everyone can log 110 miles per week, with a hard speed session, endurance session, and long run in a 7 day cycle. Some people can run 170 miles per week just fine, others get hurt going over 50…waaah-waahh it’s not fair but that’s how it is.

Know your body. Know your limits and maximize them. Just because you can’t RUN more than 50 miles per week does not necessarily mean you can’t beat the runner doing twice your volume. Enter QUALITY.

Here are a few quick tips on maximizing your training if you’re a runner who is a little more ‘fragile’: (ie: improving your running with running less and doing other stuff)

* Extend Your ‘Week’: By this I’m talking about viewing your training cycle as 9-10 days rather than the standard 7. Meb Keflezighi has talked about doing this as he’s aged, and many masters runners work off of a longer training week. This allows for more recovery between hard workouts.

* Rule of 10 and Baby Steps: If you’re injury-prone already you know you need to BABY your body a bit. Only increase your miles by 10% each week. Then be honest with what your mileage ‘max’ is. If you start getting extra creaking when you kiss 50, stick there and supplement with extra cross training instead of miles.

* Swap Your Easy Runs: Plan your miles for the week and ‘save’ them for your hard workouts and long runs. Those are the days that will give you the most bang for your mileage buck. Cross train on the easy days; to be honest the benefit of easy days are mostly just getting the steady cardio in…you can do that running or cross training. The former is just a lot easier on your body.

* Seek Soft Surfaces: The pavement is harder on your body than the trails, track, and treadmill. Seek these softer surfaces. Also know that lots of downhill running exponentially increases the impact on your joints, so steer clear of huge, sharp downhills.

* Get More Efficient: Most injuries are a result of a weakness and muscle imbalance. Fix those and you’ll be running more efficient and most likely be able to handle running more. All the more reason to fix your form, get a stronger core, and solve why you might be stuck in a vicious cycle of injuries.

* Fitter With Cross Training: Ideally you want to be doing your hard workouts as running because this will translate the best for racing but you’d be amazed by how fit you can stay with cross training workouts. So if you have to do some of your ‘running’ workouts on the cross trainer don’t freak out and remember it all comes back to effort. Go hard, get your heart rate up, feel the burn in your legs and lungs, and you’re getting work done.

Not EVERYTHING that will get you faster comes from running more miles. Think outside the box, learn your body, and maximize your potential.

Though the snark in me still has to end with this: “but, duh, you still have to do some running.”

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More articles on cross training and workout ideas!

More articles on injuries, recovering, and how to prevent them!

Let the #CoreandCake Party get going, Runners! I’m going to start by showing you a quick core routine that you can do post-run. It’s short and sweet but effective at hitting those important core muscles, so there’s NO excuse for not doing it because you can whip it out fast.

I’ve got some picture demonstrations for a few of the ones that might be trickier to explain. Truth: I actually did a video but I think I’ve already grown tired of my chipmunk voice, so opted for the stills.

Here’s how it works, there are group of exercises. Work up to doing three sets of each group, do all the sets for each group before moving onto the next group. Try doing this (or at least SOME core work) three days a week.

Group A

1) Reverse Crunch Roll-In’s — Set of 16

2) Ball Crunch — Set of 30
*Note: for the middle set, I like to mix it up and do the crunches alternating side to side.

Group B

1) Alternating Ball Reach — Set of 30
* Alternate reaching opposite hand to opposite foot; 30 total, so 15 each side

2) Split Crunch Scissors — Set of 16
* Start laying flat, as you reach up to center with the ball bring your left leg up towards the ball. Lower back down then bring your right foot up to the ball. Repeat.

3) Hamstring Ball Pulls — Set of 8 for each leg
* This move works in three phases, and similar to the BRIDGE EXERCISE DEMO I did but up on the ball. Start with one foot on the ball and back flat on the ground, lift your butt up so you’re doing a bridge on the ball, then roll/pull the ball in towards you. Roll out, lower your back down to the ground out of bridge, then repeat. Then switch to other leg.

Group C

1) Push-up — Set of 10-15 (Modify on your knees if you have to.)

2) Chair Dips — Set of 10

BAM!! You can’t tell me you can’t bust that out in 10-15 minutes at most. But the benefits to your running are incredibly important:

* Strong Core = Efficiency. Build up your core and ‘weaker’ muscles so you’re able to hold better form as you run. Maintaing proper form, even as you tire, will keep you more efficient…read as faster.
* Strong Core = Less Injuries. You got it, most injuries are a result of an imbalance that result from a weak muscle. Fix those so you don’t wind up injured and not running at all.

Oh wait, we forgot the OTHER major benefit, you do your core and you get cake too!

#CoreandCake Party Phase 2…


Nom.

Nom.

Cake sees no speed. Runners of ALL levels working hard get their cake! ;)

Check out the AWESOME Lisa @ RunningOutofWine because she’s celebrating all the #coreandcake goodness over at her blog too!!

Thanks all your runnerchicks and runnerdudes for coming, now go get YOUR #coreandcake on too! Don’t forget you can tweet/insta/social media #coreandcake all day, seeing hardworking runners devouring their just desserts always makes me smile.

1) How often do you incorporate core work into your routine?
2) What’s your favorite kind of cake, or any dessert?
3) Have you partied down with Lisa yet too?? If not…you best head on over NOW!!

Alright, Runners, time to tell you the brutal honesty about your hamstrings: they’re plotting against you! They’re weak, they’re tight, and they’re cranky! Okay, okay, I’m speaking in the general, so your personal hamstrings (if you’re ALREADY taking care of them properly), may not be secretly plotting away an injury for you in the future…but it’s an ongoing offense we must play.

Hamstrings rank among one of the TOP injuries, or underlying issue for an injury for runners. The reason? Partially our lifestyles with too much sitting and also because runners are just prone to tight and weak hamstrings. The solution? Be proactive!

I’ve put together a video demonstrating an exercise routine targeting those weak hamstrings (and glutes). It hinges on the bridge exercise, doing them as single leg bridges. Aim to do these three times a week after your run, it will literally take you a minute or two, so no excuses!

3 Way Single Leg Bridges
10 raises each leg
3 Different distances from glutes

Avoiding an injury that keeps you from running is an ongoing effort, being proactive in the stretching and core work is your two-pronged approach! These nice exercises are one part of the puzzle and the other is doing the stretching.

Do yourself and the rest of the world a favor and keep being proactive…an injured runner on the streets is NOT someone I’d like to cross.

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Fun announcement! If you follow me on Twitter you may have caught wind of #coreandcake parties that have been going on. It’s simple, do you core and you get your cake! Runners are human, we work well off of bribes.

I’d like to take this party to the blog world! SOOO…I’m having a #coreandcake party NEXT Friday, March 28th and EVERYONE’S invited!! Here’s what’s going down and how you can take part:

1) I’ll be posting a core routine I’m currently loving, followed of course by talk of cake!
2) BLOGGERS: This will be a link-up sort of deal, so if you email me: [email protected] with an RSVP that you’ll also be talking core and/or cake on your blog we’ll kindly link up.
3) Social Media: If you’re tweeting, FB’ing, or Instagraming on that Friday let’s bust out that #coreandcake hashtag and give me a shout-out…cuz, let’s be honest, I can’t get enough of seeing core and cake taking over the net.

So this is your INVITE!!
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1) What is one of the ways you proactively take care of your hamstrings?
2) What is one of your known weak spots as a runner that you give extra care to?
3) What’s your favorite kind of cake?
Ummm….chocolate….duh!

Because holidays are just better the runner way.

Happy Running Easter…may you make it through the intervals before you barf and may you eat your weight in chocolate eggs and avoid a refund.
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More awesome cartoonage HERE!
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1) Do you tend to throw up after hard workouts or races?

2) Favorite kind of candy or chocolate goodie?
Cadbury does indeed rock, but Junior Mints are quite nice. But nothing beats Pop-Tarts.

Don’t mess with me, I’m a runner. Looks may be a bit deceiving, I’ve had people call me ‘hummingbird arms’ or ‘wishbone’ but I can pack a punch. Runners come in all shapes and sizes, a few of us (okay, probably more than a few) could be dubbed scrawny…but don’t ever confuse that with weak.

I do my weights, core work like a good little harrier, am no stranger to the plyometrics. I’ll admit that it sometimes feels like I have to choke that stuff down because I’d rather gobble up more miles BUT I know all these ‘extras’ will make me a stronger runner. If you want to be fast, (or at least less slow…hehe) you’ve got to have a core that can keep you standing tall when you’re tired. You can’t have feeble little arms swirling around like a ribbon-dancer if you want to be efficient either.

Those arms can be slender but darn tooting they should be long, lean, and muscular. Okay, we may not ever bench the same amounts as those gym-goers with the permanent protein powder shaker bottles in hand, but that’s not our aim. Distance runners lift for higher reps and lower weight, duh. It’s all about the endurance.

Want to see us be a little more explosive? Then come to the track after a workout and we’ll show you our plyometric routine. Granted it may not be on par as the sprinters but for distance runner standards that’s some POP! You’ll see that same POP come the last lap of our 10k’s…all that explosive power translated into speed is something beautiful, I’ll tell you what! It’s even more beautiful to swing wide and pass that poor fool who neglected working on that power and speed.

Not all of the ways we build speed are so obvious, some of that power comes from the miles and miles run up hills. Hill repeats, yup, long runs on trails, you got it, tempo runs where the times are misleading due to incline…you bet!

But you want to know the BIGGEST reason you shouldn’t mess with a runner? The strongest assest of a distance runner is, in fact, their mind. I open myself up to hate from footballers, b-ballers, curlers (teehee)…but until you’ve done mile repeats until you swear you’re about to barf and then enter into the next rep, the day you run so long you’re not quite sure if you’re running so much as kicking your foot out in front of you and praying it catches, or you refuse to believe you’re beat so you DIG down for that extra gear.

Mental fortitude…that’s why you don’t want to mess with a runner. The rest, well, the rest is just enough for us to kick you @$$ with.

1) Finish the sentence: Don’t mess with a runner because…

2) What is one way you’ve gained strength, speed, or power?

3) If you’ve played other sports, can you compare the different skills or mindsets necessary for them versus running. What has been the hardest sport or tested you the most?

4) Sometimes even runners have weaker mental days, it happens. So how do you rebound off of a ‘weak’ mental day, learn from it, and aim to not give up next time?
I always remember how crummy it feels when I know I’ve been a mental weenie.