recovery

No Days Off: What Happens When You Don’t Take Rest Days?

6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened.

As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a facetious smirk on my face and decided to do some self-experimentation. I’m an ultrarunner so, of course, I’m going to push the limits and reevaluate beliefs of what is possible and what is best.

What would happen if I just didn’t have any rest days? How would my body feel? Would I get stronger and faster, or would I break down? How long would it take me to adapt? I’m not training for any specific race or adventure right now, so let’s just have fun and see. I mean, I love running and moving. It sounded amazing to do it every day.

Sample training plan with rest days removed.
Sample training plan with rest days removed.

Disclaimer: This is an experiment of one. I do not encourage my athletes to do this. I give them rest days. At least one if not two per week. I also give them two or three rest days after peak training efforts (e.g. a 50 miler while training for a 100 miler). I’m just having fun here, seeing what happens and reporting back.

Setting Up the “No Days Off” Experiment

I’m more a “send it and see what happens” type of athlete, but for this I thought I should have some expectations set up. This is what my brainstorm sheet of paper says:

  1. Take a rest day when you need it but make it floating (i.e. not having a set rest day or structure to when to take one).
  2. You don’t need to run every day. Cross training works too.
  3. Give yourself some time to adapt to the experiment. 
  4. Do this for 6 weeks and reevaluate. 
  5. How are you going to measure your success or adaptation?
    1. Sign up for a race?
    2. Strava segment over and over again? 
    3. Personal narrative? 
TRR Coach Ryan Williams running on trails.
TRR Coach Ryan Williams running on trails.

No Days Off: Weeks 1 & 2

I stretched myself during this time. Week 1 started with four days in a row of running, and just having a floating rest day based on how I was feeling. I felt like this really gave me a lot of control. Previously, I’ve had rest days where I am beat up and need it, but I’ve also had days where I felt like I could go back out there.

During these first two weeks, I had a particularly challenging back-to-back weekend of running but, surprisingly, on Monday I felt great! So, I got back out there again and pushed the rest day to Tuesday. That said, I did notice during this block that I was feeling really tired. I needed more sleep than usual, but mentally I was always ready to get out and run. I also didn’t notice a big change in my need to fuel. My legs were tired, but I just kept that floating rest day every four to five days. It didn’t feel sustainable right away, but it was fine for the purpose of this experiment. And we’re just getting started, right? No need to be concerned. Onwards and upwards!

No Days Off: Weeks 3 & 4

Bring on the bike; active recovery here we go! Introducing mountain biking, riding the indoor bike trainer, and road cycling has been a game changer for me. If my legs are tired, cycling helps flush out whatever fatigue is there so I can show up stronger for running the next day. Basically, on active recovery days, I’m just doing whatever I feel like that day. 

Over the past ten days, I’ve mixed in trail and road running with indoor and road cycling, mountain biking, uphill treadmill hikes and runs, fatiguing hill repeats, easy aerobic days, tempo runs and more! I feel like Courtney Dauwalter out there (other than the massive talent differential between us) because I’m just doing what I feel like in the moment, whatever brings me joy. It feels really freeing and I’m moving for at least an hour every day. Now my body is craving it. 

The one rest day I tried to take in this block did not start off so well. I felt super tired and irritable. I’ll admit, I could resist going out in the afternoon to reset, and afterwards my energy came flooding back. During this period, I certainly wasn’t getting as much sleep as I’d like–or is optimal–( I also have a three-year-old daughter so…) but when I hit the pillow, I am out hard. Nutrition wise, I ate a lot, but it felt appropriate for the work I put in. Overall, my legs were a bit tired, but they also just felt so strong at the same time.

No Days Off: Weeks 5 & 6

I decided to do a longer, adventure run on a local trail loop as a pseudo test: the Reservoir Run Test, and I didn’t plan a rest day leading up to it. I was coming to the end of my experiment, so I thought I’d simply throw it in the mix and see what happened. However, if I felt that I needed to rest beforehand, I’d do it, but otherwise the plan was to just cruise right into it. 

TRR Coach Ryan Williams running the reservoir loop.
TRR Coach Ryan Williams running the reservoir loop.

At this point, I was still floating rest days while mixing in cross training and other forms of active recovery. On average, I was probably going six days straight without a break. Unfortunately, I began to question whether I could trust myself with rest. Afterall, I’m an ultrarunner, I’m used to pushing into areas of discomfort. Can I be trusted with making responsible decisions about my need for rest? Or have I told my internal governor to “take a hike” so many times that it’s hesitant to even check in with me about needing a rest?

No Days Off: Reservoir Run Test

The reservoir loop is about 25 miles with 5000 feet of vert on overgrown bridle trails and fire roads. It’s hard and there are no refuel options, requiring you to carry all of your fuel from the start. Traversing these unmaintained trails is a true adventure run. In the end, I took a rest day before, but that was preceded by days of trail running prior.

I started the loop in the dark. I did not feel rested, and far from fresh. Then, around mile 20, I started to get some unfamiliar fatigue in my feet. My body just didn’t feel like it should have. While this is a hard loop, I still didn’t feel adequately prepped for the run. My volume had been there, but I sensed my legs were pretty beat up, and I started to get some pain in my right foot.

I finished, but not in a very happy way. This loop was way too hard, far harder than it should’ve been. While I got away with stacking shorter runs day after day, when I stepped up to the longer, more intense effort–one I had previously been used to–my body just wasn’t there the way I had hoped and expected it to be; I felt like I was pushing my body too much.

Takeaways and What I Learned

In the month since my experiment, I’ve just been mountain biking and running a few days a week; nothing too serious. Unfortunately, my right foot is still sensitive, so I’m prioritizing rehab and recovery in order to prepare for a big fall racing season. So, I have planned rest days now. 

TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!
TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!

My personality loves being free and untethered. Floating rest days were very freeing, and I felt like I had a sense of control over where things were going. But upon reflection, I just don’t think I can trust myself to make the best decisions about my rest and recovery needs. 

I wasn’t coached during this experiment, and I feel like I needed someone to tell me to take a break. My ultrarunning background is just going to keep me pushing forward until I really need a rest–forced through injuries or illness. I don’t think the floating rest days (or lack thereof) caused me to show up at my best, nor set me up for longevity moving forward. Since one of my main goals for me and my athletes is longevity in the sport, I’ve learned that I need something or someone to hold me accountable for giving my body permission to rest.

After reflecting on this experiment, I’m not confident in my ability to control my own rest days. I need to have them scheduled and then strictly adhere to the plan, or I need a coach to evaluate how I’m doing and be in charge of the floating rest days for me.

If you find yourself resonating here, it might be time to get a coach. Check out Team RunRun here, they have a coach for every runner, no matter your age, ability, budget, or goals.

Final Thoughts on Rest Days

Rest days are a great topic to discuss with your coach. This article from Running Warehouse details why they are powerful tools. They most certainly aren’t a step backwards. Hold yourself accountable to taking care of your body and your mind, and realize that, like me, you might think you know best, but we all have blind spots.

Albert Einstein wisely said “we cannot solve problems with the same thinking we used when we created them.”

Happy trails and happy rest days!

Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon. 

Recover Harder to Run Faster

And why recovery maybe the most underrated part of your training!

Your training plan is dialed in. You’ve got the mileage, the workouts, the long runs. But let me ask you this: Is your recovery plan just as detailed?

If your answer is something like “Uhhh… I foam roll…sometimes?”—then we need to talk.

Train Hard, Recover Harder

Most runners approach training like a badge of honor contest. More miles! More speed work! More long runs! But when it comes to recovery, they suddenly embrace chaos—late nights, junk food, and maybe a few celebratory beers after a tough run. Look, I’m all for balance, but here’s the reality:

You don’t get stronger during workouts. You get stronger during recovery.

Every hard session creates micro-tears in your muscles, depletes glycogen stores, and adds stress to your body. The real improvements happen when you allow your body to repair itself properly. If you’re not matching your recovery efforts to your training load, you’re sabotaging your own progress. Yes, the hype is real, you do need to recover harder to run faster!

So let’s fix that…

Recovery is part of the workout!
Recovery is part of the workout!

How to Recover Like a Pro (or at Least Not Like a Sleep-Deprived Maniac)

Here are five non-negotiables when it comes to maximizing your recovery:

1. Sleep Like It’s Your Job

If you do one thing right, let it be this: prioritize sleep. Sleep is when your body produces the most growth hormone, which repairs muscle and replenishes energy stores.

Goal: 8-9 hours per night, especially after long runs or workouts.

Reality check: Can’t hit 9 hours? Start by getting 30 minutes more than usual. Even small improvements help.

Kickstart your recovery with electrolytes and a quick carb source before a proper meal later.
Kickstart your recovery with electrolytes and a quick carb source before a proper meal later.

2. Fuel Your Recovery (Just Like You Would Your Workouts)

That long run isn’t officially over until you refuel properly. Training breaks your body down—nutrition builds it back up. Think of fueling as the second half of every run, not just an afterthought.

What to do:

  • Within a few hours of finishing any run over 60 minutes, get a mix of carbohydrates and protein (ideally 3:1 or 4:1 ratio–but no need to overthink it). This kick-starts muscle repair and replenishes glycogen.
  • Don’t just eat anything—focus on high-quality, nutrient-dense foods. Think eggs and toast, yogurt and granola, or a smoothie with fruit and protein.
  • Hydration isn’t optional. Water is great, but after hard sessions, adding electrolytes helps replace what you lost in sweat.

3. Active Recovery is a Cheat Code

Scrolling on the couch for the rest of the day might sound nice, but active recovery helps speed up the process.

Try this instead:

  • Legs up the wall (seriously, it’s magical).
  • Easy walking or light mobility work (think yoga or dynamic stretching).
  • Compression gear or a quick foam rolling session—just not so aggressively that it makes you regret life.

4. Match Your Recovery to Your Training

This is where most runners mess up. They increase training loads without increasing recovery efforts.

Rule of thumb: The harder the training day, the more dialed-in your recovery should be.

Long run = prioritize sleep, hydration, and proper nutrition.

Easy day = this is when you can afford a bit more flexibility. (But dialing in your recovery will only help you!)

5. Protect Your Recovery Like You Protect Your Long Runs

You wouldn’t randomly skip a big workout, right? So don’t slack on recovery, either. If you want to actually absorb all the hard work you’re putting in, you need to plan recovery like you plan your runs.

Final Thought: Are You Training Smarter or Just Training More?

If you feel like you’re crushing workouts but underperforming on race day, this might be your missing piece. The best runners in the world don’t just train hard—they recover even harder.

So next time you finish a tough session, don’t just think about how far or fast you ran. Think about how well you’re going to recover from it. Because that—not just mileage—is what makes you a stronger runner.

Now, go get some sleep!

Miles Bennett-Smith is a coach for Team RunRun based in San Francisco. He coaches intermediate and advanced runners from 1500m to marathon on trail, track or road.

Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

Ice Baths and Inflammation

The Case For and Against Cold Therapy by Team RunRun Coach Scott Fauble 

Everyone who is training seriously, or even not so seriously, seems to be obsessed with recovery. Every time I open my phone, I’m bombarded with TikToks, Instagram reels and targeted ads featuring people touting all sorts of hacks or tools to help you recover faster and live longer. One of the most popular ones is cold therapy. From cold plunges and cryotherapy, to something called a RecoveryTherm Cube, there is no shortage of options to freeze fatigue away, hoping to get you ready for your next workout faster. Here’s the thing though, none of it really works, certainly not to the extent all these influencers advertising the latest ice pack or vibrating gizmo want you to believe. In fact, there is basically no situation where an amateur runner should be freezing themselves!

Runner in an ice barrel debating whether the pain of icing is worth it.
Runner in an ice barrel debating whether the pain of icing is worth it.

This piece is going to focus on ice baths which at best do nothing, and at worst may inhibit adaptations. But before attempting to debunk the “magic” of ice baths, know that I am not a doctor. And, if a doctor does prescribe ice therapy for an acute injury, their 8+ years of schooling should supersede anything that I, or anyone for that matter, write in a blog on the old interwebs. 

Ok, onto the part you all came to read. 

Icing and ice baths came into vogue as a recovery technique decades ago. Seemingly harmless, they’re touted as benign ways to reduce soreness and pain, especially after high intensity exercise. When you expose your body to cold, the blood vessels narrow and blood supply decreases. The result of this is less inflammation, which provides relief. 

We all know inflammation is bad… right?

Recently, particularly in the health and wellness arenas, inflammation has become the bogey man and cause of all ills. Hence the rise in popularity of ways to reduce inflammation, a la cold therapy. Ironically, this is the exact opposite thing that we want if we are trying to get fitter. Inflammation is your body’s natural response to exercise, and only with inflammation do we get adaptation. Exercise damages your muscles and your body uses this as information to adapt to the workout that caused it. This inflammation-adaptation cycle runs true whether you have sore quads after a long run with a lot of downhill, calves that feel like they’re being gripped by boa constrictors following being spiked up for a speed workout, or even the day after you try to do push-ups for the first time in 6 months and it feels like your pecs just went through a cheese grater. Your body responds to the stimulus you provide it, better preparing you for the next time you do that activity. Put simply, you improve and adapt from the exercise-induced inflammation.

Breaking down the science (briefly!)

Runners ice bathing between two races on the same day.
Runners ice bathing between two races on the same day.

I’ll save you from all the super science-y details because I too glazed over in organic chemistry class. But study after study finds that ice baths blunt adaptations to training. Research reports ice exposure leading to decreased protein synthesis–how your body repairs muscle damage, as well as decreases in anabolic signaling–your body’s message to get stronger. The results are decreases in long term gains in muscle mass and strength. Relatedly, adjacent studies have found that taking anti-inflammatory drugs have similar effects. All of this evidence tells us that, despite it being uncomfortable, we want the inflammation. We want DOMS (delayed onset muscle soreness). This is where the gains come from!

An exception to every rule

Now pay attention, because I am going to do a little writer trick where I tell you about an exception to my thesis but then flip it at the bottom to actually make the exception support my argument. The time when research supports ice bathing as a useful tool is when athletes are competing, or exercising, at a high intensity repeatedly over a short timespan. Examples include athletes’ running multiple events at NCAA conference or national meets, or preliminary and final races hours apart. In these cases, taking an ice bath may provide some relief and get you ready to race again sooner. (A note for fellow running sickos: that does not mean that it is a good idea to cram sessions close together just because you CAN get through them with the help from a cold tub!)

As highlighted above, I don’t imagine this being a situation that many of you reading this will find yourselves in. Therefore I refer you back to my original point: there’s really no reason for the average runner to ice bathe!

Pleading the case for ice baths

The one benefit of ice baths that I will ride for is the psychological (*read placebo*) boost it can convey. It feels good to be doing something for recovery, especially if you’re doing it with others. I think back to the ice baths I took with my college teammates in the training room and I do think that we all benefited from those sessions, even though I don’t think that benefit came from sitting balls deep in 50-degree water. Rather, I think the benefit we got was from hanging out together and joking and thinking we were doing something good for ourselves. Not to mention, if you are taking an ice bath, you’re likely sitting down for a period of time. How often do you take time to do that each day? 

TL:DR on ice baths

If you’re one of those recovery inclined individuals who gets confidence from feeling like they are doing a little extra to make sure they’re ready to go for the next session, or if you and your running buddies enjoy love hopping in a lake or river after a long run, I hear you, I see you. I don’t want to yuck your yum, but consider grabbing a burrito together and 30 minutes of extra sleep instead!

References

Fröhlich, M., Faude, O., Klein, M., Pieter, A., Emrich, E., & Meyer, T. (2014). Strength training adaptations after cold-water immersion. Journal of Strength and Conditioning Research, 28(9), 2628–2633. https://doi.org/10.1519/JSC.0000000000000434

Lateef F. (2010). Post exercise ice water immersion: Is it a form of active recovery? Journal of Emergencies, Trauma, and Shock, 3(3), 302. https://doi.org/10.4103/0974-2700.66570

Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570

Scott Fauble, author of this piece on ice baths.

Professional runner (with a 2:08 marathon PR) Scott Fauble has joined the Team RunRun coaching roster! Scott has multiple top 10 finishes in marathon majors such as Boston and NYC, along with 3 Olympic Marathon Trial races. He is ready to help athletes take their training to the next level.

Stress and Running

And the Importance of Training Flexibility to ‘Make It All Work’

Ever wondered about how stress and running interact? Perhaps you’ve heard that running relieves stress? Or maybe you find your running suffering when work and family life gets busy? Let’s unpack this.

How the Pros Balance Stress and Running

Years ago I read “Running the Dream”, where the author, and 2:40 marathoner, Matt Fitzgerald spent a season ahead of the Chicago Marathon training (and recovering) with the Northern Arizona Elite pro running team. The takeaway that still sticks with me was the shock of the athletes that he did not nap regularly. Add to that his surprise and difficulty initially settling into the routine of a morning workout (after a night’s sleep without an early alarm), followed by lunch, a good nap, and then that evening’s training. The whole day revolved around training and then preparing as best as possible for the next training. Stories out of the Eliud Kipchoge [arguably one of the best marathoners of all time] camp paint a similar picture: Kipchoge removes himself from all other obligations, including his family, for months at a time to focus solely on training. 

Runner dealing with life stress and running.

Understanding Body Stress

For the rest of us, training like this is only a dream. Life comes first, then running. How do we juggle it all, and when is too much definitely too much?

The best part of working with a coach is that you are not stuck to an inflexible plan from a book, you get personalized support toward your goals that adapt to your life’s demands. For me, looking at the whole picture of a person and their life comes first, before whittling down to the running. To anyone I work with, I say often that all stress is stress; your body does not know the difference between work, life, family and training stress, it’s all body stress. The pros understand the relationship between stress and running. In order to train and perform at their best, they seek to minimize non-running demands. 

‘All Stress is Stress’

To demonstrate how ‘all stress is stress’, I love the “Holmes and Rahe Stress Scale”. It has 43 questions that create a final ‘score’ of your stress, but the questions are both positive and negative. Just got a promotion? Stress. Moving this week? Stress. If you have been comfortable running forty miles a week, but then have a busy week with added work responsibilities, or a sick kiddo at home, all of a sudden that forty miles is going to feel harder and is going to take a bigger toll on you.

Keep Training Flexible

As athletes we often feel the need to complete training exactly as written, on the exact days it is written. Wednesday workout, Saturday long run, or else I messed up my training this week and my effort is wasted. I am guilty of this too. However, getting to the start line in the best shape possible means zooming out on the whole body of your training work. Ten weeks down the line, your body won’t remember if you ran that workout on a Wednesday or a Thursday, but it will remember if you ran it well or not. Open communication with your coach is key to this.

Consider this situation: you’re planning a workout on a Wednesday morning, but Tuesday night got away from you and you ended up only sleeping four hours. You wake up stiff and groggy but still lace up your shoes to head out. However, you know that Wednesday is an easy work day and you have more time tomorrow. So you decide to shift that workout to Thursday. After a lower stress day today and a better night’s sleep, you end up nailing your splits instead of trying to force it today and digging a bigger recovery hole. 

Balancing stress and running requires training flexibility, rather than rigidity.
Balancing stress and running requires training flexibility, rather than rigidity.

TL:DR on Stress and Running

The main takeaway is that life stress and running closely interact. While athletes like Fitzgerald and Kipchoge can shape their entire lives around running, most of us have to juggle work, family, and other commitments alongside our training. That’s why it’s so important to recognize that all stress—whether from life or running—impacts us the same way. Working with a coach who understands this can make all the difference. Plans should adapt to your life, not the other way around. Your best running performances don’t come as a result of sticking rigidly to a schedule, but from consistently maintaining a good balance of stress and recovery. The goal is to stay flexible, communicate and keep your eye on the long game.

Guy Love is a coach with Team RunRun based in Boulder, CO. He is a long time ultramarathon runner and physical therapist assistant here to coach the whole athlete on the roads and trails.

Take an Active Role in Your Recovery in 3 Steps

  • “I’m not hurt, what am I recovering from?”
  • “I sat on the couch and watched the Seahawks game, that’s recovery right?”
  • “Is protein all I need to eat in order to recover properly?”

These are all common (and valid) questions. If there is one thing you should take away from this message, it is to take an active role in your recovery. 

Take an active role in your recovery by reflecting on your training.
Take an active role in your recovery by reflecting on your training.

Here are 3 simple ways to hold yourself accountable when it comes to best recovery practices at home.

1. Rest: The power of a down week

Every 3-4 weeks it’s common for runners to have an easier, or “down”, week in terms of intensity and/or volume. This will depend on on your training style and programming, so consulting a coach can help immensely. Take an active role in your recovery by making sure you check in with yourself and your training every few weeks. Zoom out and evaluate how your body is feeling. Consider if you are progressing towards your goals, as well as whether or not you’re enjoying your training. It is vital to enjoy your training in order to make for a sustainable program. Have fun!

2. Roll: The “Pin & Stretch” foam rolling method

Refueling is recovering

The Pin & Stretch method is the best practice found in order to get the most out of your time rolling. Instead of rolling around on a foam roller until you get bored, find a tender spot with the foam roller and then flex/extend that limb, 4-5 pumps per tender spot. There is no reason to roll more than 60-90 seconds per major muscle. This practice breaks up tender spots more effectively, reduces your overall time spent rolling/stretching, and keeps your body moving in a healthy way. Stay consistent with this by doing it within one hour of exercise.

3. Refuel: Protein + Carbs

When it comes to nutrition, the ideal intake of calories post exercise should include 20-30g of protein accompanied with a carbohydrate like pasta, sweet potato, rice and other grains or starchy vegetables. Remember, refueling doesn’t have to be complicated. Eating a normal, balanced meal after training will likely tick these boxes. But if you’re on-the-go or short on time, here are some post-workout snack ideas: chocolate milk; protein shake and fruit; sandwich with a protein filling (eggs, meat, fish, hummus, PB, etc); Greek yogurt and granola/ cereal; banana with nut butter.

A good rule of thumb: make sure to refuel as soon as possible post exercise. Oh, and don’t forget to rehydrate too!

Take an Active Role in Your Recovery Now!

Rest, roll and refuel within one hour of exercise for best results. If you want to stay healthy long term, feel better with your day-to-day training, and stay consistent through your training cycle, take an active role in your recovery.

Christopher Fredlund is a TRR coach based in Bellingham. With experience and knowledge in nutrition, personal training, corrective exercises and endurance coaching, he helps runners with goals varying on the road, track or trails, from the 5k to the marathon.

10 Tips for Injury Prevention in Runners

by Ruby Wyles

Running is not just a sport; it’s a way of life for many enthusiasts. Am I right?! Whether you’re a seasoned marathoner or just starting your journey as a runner, staying injury-free is crucial to enjoying the sport and achieving your goals. While pushing your limits and striving for new personal bests is exhilarating, it’s essential to prioritize injury prevention to maintain long-term health and performance. Read on for 10 top tips for injury prevention in runners to help you stay healthy and keep training and racing strong.

Understanding Common Running Injuries:

Before diving into tips for injury prevention, it’s essential to understand the most common injuries that affect runners:

1. Runner’s Knee (Patellofemoral Pain Syndrome): Characterized by pain around or behind the kneecap, often exacerbated by running downhill or downstairs.

2. IT Band Syndrome: Inflammation of the iliotibial (IT) band, causing pain on the outside of the knee or hip.

3. Shin Splints: Pain along the shinbone (tibia), which is commonly the results of overuse or improper footwear.

4. Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially with the first steps in the morning.

5. Achilles Tendinitis: Inflammation of the Achilles tendon, typically resulting from overuse or tight calf muscles.

Now, let’s delve into strategies to prevent these and other running-related injuries.

10 Tips for Injury Prevention:

1. Gradual Progression

Avoid the temptation to increase mileage or intensity too quickly. Instead, gradually build up your mileage and intensity to allow your body to adapt and reduce the risk of overuse injuries.

2. Proper Footwear

Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type and running style. A 2015 study titled “Running shoes and running injuries”, amongst other research, suggests that the shoe that feels most comfortable to you is actually the best when it comes to reducing your individual risk of injury: trust your gut, well, your feet! Additionally, replace your shoes every 300-500 miles to ensure optimal support and shock absorption.

3. Nutrition

Underfueling is one of the biggest causes of injuries. No matter your size or body composition goals, fueling before, during (when workouts exceed 60 minutes) and after workouts is essential, not only to optimize your performance, but also to give your body the building blocks it needs to repair itself: training breaks down the body, nutrition allows the body to build back stronger. Check out this article for more practical advice.

4. Cross-Training

Incorporate cross-training activities such as swimming, cycling, or strength training into your routine to improve overall fitness, strengthen supporting muscles, and reduce the risk of overuse injuries.

5. Stretching and Mobility

Prioritize flexibility and mobility exercises to maintain proper range of motion and prevent muscle imbalances. Focus on stretching the calves, hamstrings, quadriceps, and hip flexors regularly.

6. Strength Training

Incorporate strength training exercises targeting key muscle groups involved in running, such as the core, glutes, and hip abductors. Stronger muscles provide better support and stability, reducing the risk of injuries, as well as better performance!

Strength training is an important way to prevent many injuries. PC: Dave Albo
Strength training is an important way to prevent many injuries. PC: Dave Albo
7. Rest and Recovery

Listen to your body and incorporate rest days into your training schedule. Additionally, aim for 7-9 hours sleep per night too. Adequate rest allows your body to recover and repair, reducing the risk of overuse injuries and burnout.

8. Proper Warm-up and Cool-down

Always start your runs with a dynamic warm-up and/or gradual increase in pace to prepare your muscles and joints for exercise. Likewise, finish your runs with a proper cool-down and stretching routine to aid in recovery and prevent stiffness. This doesn’t need to be complicated, try some leg swings, squats, lunges, and ankle circles.

9. Listen to Your Body

Pay attention to any signs of pain or discomfort and address them promptly. Ignoring minor aches and pains can lead to more serious injuries down the road. When in doubt, seek guidance from a qualified healthcare professional such as a PT or physiotherapist, sports doctor, etc.

10. Supplements

While your diet alone should help you meet most of your nutrition needs, certain supplements may be effective at maintaining the health of your muscles, bones, joints, tendons, and ligaments. These include: vitamins C and D, calcium, magnesium, iron, omega-3, collagen, and protein supplements. Don’t supplement blindly, and always consult a medical professional first.

TL:DR

Injuries are a common and unfortunate part of running, and while they can’t always be avoided, there are ways to increase your odds of long-term success and enjoyment in running. Trying to tick off all 10 tips immediately may seem overwhelming and unrealistic, instead, focus on one this week, and add another each week. By implementing the top tips for injury prevention in runners outlined in this guide, you can minimize your risk of injury and stay on track to achieve your running goals. 

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.