Staying injury free is easy as 1-2-3. Just remember these three easy rules for maintaining healthy running:

1) Don't Run With Pain

This sounds pretty obvious, but many of us violate this rule big time.  Here's the problem: If you are running with pain, you are compromising your form in some way, guaranteed.  Limping along will cause trouble in your back, your knees, achilles...you get the idea. Know the pain scale.  If you are experiencing minor pain (a "3" on the pain scale), keep on going.  If pain rises above a 3, STOP and treat the injury.

2) Increase your Mileage No More Than 10% Weekly

If you're training for a race, plan, plan, plan.  Do not increase your total weekly mileage by more than 10% weekly.  Doing so simply invites injury and down-time.  Example: if you've been running 30 miles a week, week two increases to 33 miles. 

3) Your Longest Weekly Run, Should Not be More Than Half Your Weekly Mileage

The key to the long run is learning the ability to maintain form through the miles. Again, disintegration of form is the recipe for disaster.  If you run 30 miles a week, your long run should be no longer than 15 miles.

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Tags: injury, running injury, weekly mileage, long run, mileage, running form, Pain, prevention

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I know. I made a tough decision this morning...my knee has been really painful as I have been increasing my mileage and I decided to back off today's long run. I REALLY don't want to find myself completely incapacitated - and since I decided not to run the LA Marathon this year I am not really forced into a particular training schedule. It's funny how a major injury can really make you think twice. I want to be running when I'm 80 and I know that unless I pay attention to this, I'll never make it. Posted by: bmoore on Mar 29, 2009 at 06:58 PM

The guide of not running beyond a 3 on the pain scale is good advice. I have frequent knee pain and, like you, I always can't decide whether to keep going (or some days go out at all). The "3" rule actually makes soooo much sense and will help me make better decisions from now on...I hope! Posted by: lkb130 on Mar 29, 2009 at 02:47 PM