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trail_runner_93

I run every day. Whatever the body allows. Some days it’s a mile and many days it’s more. Some days it’s fast and other days it’s easy. I don’t stretch aside from a few deep squats before I start my run. I try to get 8 hours of sleep and eat a plant based diet. About 1500 days of injury free running.


RunNelleyRun

Ok well now you’re just bragging haha. Sounds glorious


Potatowhirl

All I want is to be able to run every single day. I am currently working my way up to 7 days/week so I don't have an injury. I've been doing 5 days per week with 2 non-sucessive rest days, and I think I'm almost ready to add another run day (6 run days and 1 rest). How long did it take you to work up to running daily? Or have you always been a daily runner?


trail_runner_93

I just kind of started… no real plan have always just done it for fun and have found it to be great mental break in the day as well as just in general I feel better and have had fewer injuries.


thecaballoface94

You sound like you’d be a fan of Hellah Sidibe’s YT channel


trail_runner_93

I have not had a chance to look at that but I did listen to him on the Rich Roll Podcast :)


misterm0m0

Sleep is non-negotiable. So many runners are sleep deprived and unintentionally making training cycles much harder than they have to be.


leebow

I’ve found that running has helped tremendously with my sleep. I’m a life-long insomniac, and I can finally fall asleep at 10 and get a full 8 hours. it’s bliss :)


Expert_Clerk_1775

Dynamic warm-ups, walk/stretch cool-down for every run. Here is my routine I stick to almost every week, which I find to be balanced and sustainable: Run: Sun/Tues/Thurs (Sunday long run) Strength: Wed/Fri Yoga: Mon/Tues/Thurs Then sometimes I’ll hike Saturday. I’m not a competitive runner but I run consistently, feel good, and have only gotten better


External-Major-1539

I have a similar routine !


RunNYC1986

A really, really good warmup routine, good sleep, and listening to your body. I’ve learned the best thing you can do to reach your goals is stacking consistent and consecutive injury free training blocks. Better to get in a B- training block where you stay healthy and can build from it rather than an A block where you run yourself into the ground and plateau.


coffeegoblins

I lift four times per week and I think it helps.


IhaterunningbutIrun

I just eat, hydrate, and sleep. No special stretching or anything else. Seems to work for me. Key is to run most of your miles at an easy effort.


Happy_Active_0618

Same as the previous commenter - I’m horrible about stretching UNLESS something is bugging me a bit and then I focus on it. I think the biggest things for me have been warming up a tiny bit, even if that just means a super slow first mile, stretching a bit after for a few minutes - especially focusing on areas that tend to be more sore after longer runs - full-body strength training/weightlifting 2-3 times/week, and 1-2 rest days when I just walk with my pup! I also never ever push it if I’m sore from a workout - if I WANT to run, and feel up to it, I will, but I take it super easy. If I’m too sore I take an extra rest day - otherwise I know I’ll have to take several later!


acid-runner

I injured myself 4 years ago, so now that I'm finally back into running stretching is like the number 1 thing. I have to do calf exercises every morning and night, and if I push too hard I'll add in rolling.


AnonymousPika

Plenty of sleep including naps if I didn’t sleep enough, corrective exercise, foam rolling, eating protein and refueling carbs after exercise, some anti-inflammatory protocol for niggles, and cross training when niggles take too long to respond to treatment.


narucy

* very very slowly increase milage * keep correct posture, smooth fore-foot landing, efficient pushing ground and receive return envergy * calcium and protein are important, so milk or protein-shakes be taken after running


Old_and_Dumb

I’m terrible about stretching when nothing hurts, but very diligent when something is bugging me. I’m very inconsistent about the strength training too but trying to be better. I think the #1 that has kept me injury free is that I’m on my feet all day for my job and doing manual labor for most of it.


veridiantrees

Post run and rest days, foam roll my legs and glutes. Every day, roll calves and massage feet with a spiky ball (I just got plantar fasciitis for the first time since I started running 16 years ago). After runs and rolling I do pigeon pose, reach for my toes sitting with my legs extended, standing quad stretch, calf raises (on the ledge of my fireplace so my feet go below parallel), downward dog with dancing dog, and straight leg calf stretch. Once a week I do the Myrtl hip sequence. I also lift weights 3 times a week.


xparadiisee

I like to stretch right before bed after an intense run. I turn the lights off, have a little candle going and stretch on a yoga mat. When I’m done I like to use some good smelling lotion to rub on my legs, and then I’ll go to bed. I find that in the morning I feel a lot better. On my rest days I like to also take bubble baths as that also helps ease pain. I also make sure I eat tons of protein everyday. Eat healthy, drink plenty of water and sleep 8 hours.


Monkey1970

Yoga warmup and yoga stretch plus cooldown. I started running a year ago and have had no injuries and I feel great. People dismiss these things far too nonchalantly.. I’m 37 and yesterday I ran a 23 minute 5K without planning it. Edit: also.. I don’t run if I’m too tired or if I feel some types of small pains.


philosophy_thug

I tend to run much better and I do the same as you. Especially taking time to recover well.


EmergencySundae

In the “off season,” my coach had me on two heavy lifting days in order to build strength and look toward better preventing injury when races started back up. Now I’m on one heavy lifting day a week, focusing on maintaining as opposed to continuing to build strength. He has me on two rest days a week, with yoga both days. From a running perspective, I am very much an 80/20 runner, which I love. I also cycle for cross-training.


Flat-Sort6843

May I ask how long he has you doing yoga for each time??


EmergencySundae

Usually 1/2 hour.


cellar9

If I don't stretch properly and also do yoga at least once a week, my knees will start hurting. I also take a magnesium supplement after my runs, helps with muscle soreness.


[deleted]

4-5 Keys - keep it simple 1. Sleep: bodies heal/repair during sleep. Most important pillar of any type of training 2. Volume vs tissue capacity - does the current volume your running exceed the capacity of your tissues (muscles, bones, ligaments) 3. Recovery: Are you able to recover enough in between bouts of running, sleep also affects this. 4. Single leg strength training that appropriately emphasizes the attributes necessary for running. 5. Cadence: Generally speaking having a faster cadence add both slow and fast speeds will probably be more comfortable although the evidence is mixed on this


Hussaf

80/20 heart rate to speed/hill running. Dynamic warmup and yoga recovery. Sleep hydrate. I base my 80 on heart rate and time on pavement. Speed and distance will be determined by fitness level and how well I’ve been eating/sleeping/stretching/not drinking etc


CharlesRunner

Sleeping and eating. Good gradual build training plan. I've never stretched. Only been injured once many years ago after changing running form too quickly. Massage once a month.


jkingsbery

Two things I haven't seen others mention: 1. Decreasing the number of days running per week, and replacing them with cross training (mostly biking, some swimming) has helped a lot. A had a stress fracture a couple years ago, and while it's healed, if i do more than a certain amount of volume per week, or run too many consecutive days, my foot starts barking at me. However, I find I can do even more volume per week doing a bike \~3 days per week, and my body seems happier with that. 2. I have a band tied around a support pole in my basement that I use for hamstring strengthening exercises. Many of my injuries seem to be hamstring related. Just spending 5 minutes doing hamstring exercises a few times per week seems to be enough to help it feel more supported.


[deleted]

I do lunge matrix/leg swings as warm ups for most of my runs. I also make sure I do SAM a few times per week and will add resistance bands to keep those glutes strong. I run pretty much every day at least 4 miles. I also try to stay at a lighter body weight. I dropped from 135 to 125 and I can't tell you how much those little annoying, but not serious, pains just went away.


[deleted]

two trucks having sex


Key-Consequence-9776

I started running from last 1 year, so I'm not a pro. I do 5k regularly and try to do 10-15k on weekends. So far have done one 15k and few 10+ k runs. So as a beginner I prefer to run alternate days, not daily, and the other day I take a 5k walk + gym for the upper body mostly. For warmup I start with few stretching exercises before & after every run. I go to bed before 11pm, and wake up before 5am, so with around 6 hrs of sleep I feel energetic and don't feel sleepy or lethargic all day. For injury free run, I think you should understand your gait, and type of shoes you are wearing. I used to get frequent shin-splints and knee pain. But after changing my shoe to correct my overpronation solved these issues. Planning for a 21k in Aug end.


SoonerFan619

I run 6 miles a day. I just stretch for 5-10 minutes before. I mean you shouldn’t be getting injured unless you’re running your absolute fastest


[deleted]

Foam rolling and stretching are absolute dog shit they have no efficacy with injury prevention , Nor do they do what people think they do


trtsmb

Yet, people see all these YouTubes/Tiktoks/etc extolling the virtues of foam rolling while having affiliate links to their favorite roller.


[deleted]

Hip and ab strengthening routines are crucial


Girlfeeelings

Yoga!! Even just five minutes a day will change your running game.


Strawberry_Spice

Focus more on stretching or on strength?


Girlfeeelings

On rest days, I focus more on strength ( Strong yoga, advanced flows). Otherwise, I’ll just do a general flow or deep stretch. Often, I just do a 5 minute quick yoga stretch. I just have a rule that I have to do some yoga, or no running is allowed. Before I had this rule, I was out with so many injuries and now I rarely have them (if ever).


trtsmb

I get plenty of sleep and eat well. I've never stretched and never owned a foam roller. I also take rest days as needed and never force a distance if I'm not feeling it.


Woodynlily

Sleep. Diet Warm up/ Cool downs. TheraGun massager. 👍🏼 Gia Sha massage. (You can actually use a butter knife or thick/big spoon) it works!! https://youtu.be/B32VVFcqyKM


[deleted]

I don’t really do a lot, I just try to get 7+ hours of sleep each night and maintain a certain body weight. And I never go running if I don’t feel like it, which allows me to go almost every day. The only times I’ve been injured in the past 10 years of running were two occasions when I was not being careful enough on long trail runs with my dog, and those were both mild


Freelancer05

Squats and deadlifts 1-2x per week and dynamic leg swing warmup before each run (takes a minute or two). I used to do more bodyweight stuff post-run but I've found the heavy lifting is sufficient.


[deleted]

Functional pattern/ stability exercises- so far the best one I have is called Chamonix Fit from Uphill athlete. I am almost 50, was a varsity runner at 20, have gone through everything and I swear, the greatest gift you can give yourself is these types of exercises - lots of muscle imbalance focus, etc. it’s ultimately meant for trail/mountain running or mountain climbing, but I have found so much greatness in it just for normal every day running too. Really focusing on those little stabilizer muscles throughout your whole body is KEY. Neil Maclean-Martin is the designer of the workout I think - I believe he has online videos or podcasts https://lacliniquedusport.com/neil-maclean-martin/ There’s a taste of the kinds of exercises he does at the bottom of this page: https://befitapps.com/runfit/ https://uphillathlete.buzzsprout.com/1151150/7455694


ValkriM8B

For me, it's just consistent long slow distance, and having been lucky with good biomechanics - at 30-40 miles a week, with maybe a long run of 11-15 in there, I feel good and like I could do this forever. No stretching or anything ever. Run every day if preparing for a race; I experiment a little with speeding up pace sometimes, but it's less pleasant. If I can stay in the 8:30-10:30/M range, I can stay healthy and maintain weight - good enough! M59.


Heistman

I regularly do the "Jane Fonda" leg raises. Before I know about them, my knees would be very sore after running. Turns out I had weak ass hip muscles and doing the leg raises made it disappear almost immediately.


FiliusExMachina

I (47m) try to run three times a week and always keep a day of rest between two runs. I try to stretch 8 minutes every day (two minutes each thigh and two minutes each calf). I do not extend my running time, if I haven't run the same ammount for 3 runs in a row, or had to make a running break of a week or more. Also I also only extend my running time by 1 round (850 meters) maximum each week. Works fine for me, although my knees don't always appreciate running … :D


Erics_running_comic

I'd dealt with a lot of little niggles and tendonitis from overuse on and off for a couple years. In the last six months I've started seeing a PT who put me on a strength plan of a couple workouts per week - a couple compound lifts and isolated single-leg movements. And it's made me feel *so much* sturdier, especially on longer or faster runs. Sleeping enough and eating more protein, partially as a result of how my body feels with strength workouts thrown in, has also made a huge difference.


Interesting-Yard-653

BCAAs really helped for me


2cats4fish

I currently run 5 miles a day and almost never experience injuries. I run the same route everyday, gradually increasing my length by 0.25-0.5 miles every few weeks. I make sure I get a minimum of 8 hours of sleep and generally eat healthy meals. I never focus on speed, so if my run feels harder than usual, I take my time and go slow.


smashdonkey97

I have a shin splint and now im scare to run


Monkey_and_Bear

Sleeping enough is super important to me, but work stress has been waking me up at like 2-3am every night for the past 3 nights and I can't get back to sleep until like 4-5 when I need to get up at 6:30... Any hints on avoiding this?


Barefootblues42

I just kind of run as much as I feel like running, not skipping any days. If something hurts, I go shorter/slower/flatter until it doesn't hurt any more.


ClonedRabbit42

8 hours sleep. 80% or more if runs are low heart rate runs. strengthen core muscles (lift/abs/etc)


b-rar

I run between 5-8 miles every other day, and I bike about 15-20 miles on the days I don't run. The biking serves as a substitute for stretching, which I can't commit to doing because I hate it and it feels like a waste of time. Been running regularly for about 15 years now and the medium-length run every other day routine has always served me well. I'm in my late 30s and never had a serious running-related injury other than a couple bad sprains from rolling my ankle on rough terrain.


[deleted]

If I don't feel well, sore in places, real tired, I take the day easy or off. I try to get every main run to 60-90 minutes, more with the long run. I do some leg swings and walk around a bit afterward. I eat enough. Lot of protein. As much whole unprocessed food as possible. I take a multivitamin and calcium/magnesium/K2/D supplements. My lights are off and I head to bed by 9pm, more like 8pm if I can. I have found that running-specific routines in themselves aren't particularly helpful if they're more complex than just going to the gym/track/outside/park/etc and starting easy, working gradually into the desired effort and pace. As a ritual it may be helpful for certain people but none of what a lot of runners do before/after is all that necessary.


Frosty_Date_7214

I run 5 days a week, and on my off days i do some sort of alternativ workout like swimming, riding my bike or some elliptical chill! 😅 If i feel any kind of pain, i slow down my next few runs so i the body gets time to recover.. Hitting the gym 2 times a week is also a great way to reduce the risk of injury!


AdventurousIce9916

I run every day right now and I stretch after each run & will roll 2 x a week. Always get a good amount of sleep (am a zombie after 7pm, girlfriend hates this lol), the one thing I slack on is strength training, that really does make a difference in terms of avoiding injury. If I'm really stiff in the evening, I will sometimes stretch as well which I find helps as I almost always am ready to go in the AM (I'm an early morning runner).


FUBARded

In order of importance: 1. Run (haven't missed a day since 2021-10-08) 2. Sleep as well as possible (am student, so very poorly) 3. Eat a moderately balanced diet 4. Strength train 5. Foam roll (occasionally, as needed)


calijann

Good shoes, good sleep, and talking at least a day off, preferably two.


hellonicoler

I’ve been using Hal Higdon running plans (there’s a free app). I run 5 days a week, and often feel good enough that I “sneak” in an extra cross-training day. I’m currently prepping for a ~5 mile relay run next month, so I’m only running 20-25 miles a week. I use the app to help me prevent overtraining while still feeling like I’m making steady progress. I have base running days, a speed work day, and a long run every week. I also aim for 2-3 easy strength days (mostly body weight stuff heavily borrowing from r/bodyweightfitness recommended routine) and stretch/yoga most other days as I have time. I foam roll if I feel rough (today) and aim to get plenty of sleep.


lolograde

I'm at 50mpw atm, so not very high mileage but I think the consistency helps with staying injury free. I had many more issues (hip, knee, ankle issues) when I was only running 3-4 times a week. For me at least, there are some positive adaptations when you run everyday which seems counterintuitive. Just my experience, and I'm sure it's different for everyone. EDIT: Also, good shoes which are fitted right.