If you’re a beginner looking to delve into the world of running strides, you’ve come to the right place.

Running strides can be a valuable addition to your training routine.

They introduce your body to faster paces and speedwork, help you prepare for challenging sessions, and allow you to loosen up after easy workouts. In essence, by incorporating strides into your running routine, you’ll be taking significant steps toward achieving your running goals.

So, what exactly are running strides, and why are they important? In this post, we’ll answer these questions and guide you on how to integrate strides effectively into your weekly running regimen. Let’s dive in and get started.

What are Strides in Running?

Whether you’re a 10K beginner, cross country athlete, or training for the 9^th marathon, strides are key for building coordination and speed—the kind you need to reach your full running potential.

Strides, also referred to as accelerations, are a valuable tool in a runner’s training regimen, regardless of their experience level. These short bursts of speed can help you build coordination, increase speed, and enhance your overall running performance.

Strides are brief, controlled bursts of speed during a run. They typically involve transitioning from a relaxed jog to nearly 95 percent of your maximum speed and then gradually decelerating to a stop. The goal is to run smoothly, focusing on good form and controlled effort.

Purpose of Strides:

Strides serve several purposes in a runner’s training routine:

• Speed Development: Strides help improve your top-end speed, which can be beneficial for finishing races strongly or achieving personal records.
• Running Mechanics: During strides, you can concentrate on your running form, ensuring that you maintain proper posture, arm movement, and foot placement.
• Coordination: Strides enhance your neuromuscular coordination by requiring precise control over your running motion.
• Anaerobic Capacity: These short, intense efforts engage your anaerobic energy system, improving your body’s ability to handle faster paces.

Why Do I Need To Do Running Strides?

Running strides, those brief and speedy bursts during your workout, offer a multitude of advantages that can significantly boost your running performance. Let’s dive into why you need to incorporate them into your training regimen:

1. Speed Enhancement:

Strides provide a convenient way to introduce speed work into your training routine without dedicating an entire day to high-intensity workouts.

They help you acclimate your body to running at a faster pace, preparing you for hard training sessions or races.

2. Improved Running Technique:

Strides are an effective tool for refining your running form and enhancing your running economy. By reinforcing proper running techniques, they make you more efficient.

They encourage a focus on aspects like posture, arm movement, and foot placement, promoting better running mechanics.

Strides can also increase your stride length, further improving your running mechanics and speed.

3. Time-Efficient:

Perhaps one of the most appealing aspects of strides is their time efficiency. You can reap significant benefits in just a few minutes.

Strides can be seamlessly integrated into your training, whether it’s after an easy run as post-run drills or as part of a structured workout.

4. Versatile Location:

Strides don’t require a specialized location. You can perform them virtually anywhere as long as you have enough space to accelerate and decelerate safely.

Whether it’s a track, a grassy field, or a quiet road, you can easily incorporate strides into your training terrain.

5. Mental Focus:

Strides demand a high level of concentration and control, which can sharpen your mental focus and resilience.

Mastering the art of striding with precision can translate to improved race performances, as you’ll be better equipped to maintain your form during the toughest moments of a race.

Additional source – Here’s the full guide to average stride length.

How To Perform Running Strides

Here’s a comprehensive guide on how to execute them effectively:

1. Choose Your Terrain:

Find a flat, straight surface that’s long enough to sustain a 30-second burst of speed. A typical range is about 250 to 300 feet, but adjust as needed based on your fitness level.

Ideal locations include tracks, long stretches in local parks, or quiet dead-end streets away from traffic.

2. Start Gradually:

Begin the stride by running at an easy pace for approximately five seconds. Focus on maintaining a quick and short stride during this initial phase.

3. Accelerate Smoothly:

Gradually increase your speed as you progress through the stride. Lengthen your stride and put in more effort.

By the time you reach the three-quarter mark of your chosen distance, you should be running at close to your maximum speed.

4. Decelerate Gradually:

As you near the end of your chosen distance, start to slow down. Shorten your strides and ease into a gentle deceleration.

Avoid abrupt stops, as these can strain your muscles and disrupt your form.

5. Transition to a Jog:

After completing the stride, transition smoothly into a slow jog. This phase helps in recovery and gradually brings your heart rate down.

6. Post-Stride Walk:

Walk for one to two minutes after your stride to facilitate recovery and allow your heart rate to return to a comfortable level.

7. Repeat as Desired:

You can incorporate multiple strides into your workout routine, with each one separated by a short recovery period.

The number of repetitions and the frequency of strides depend on your fitness goals and the specifics of your training plan..

Strides – The Running Technique

When it comes to running strides, having the right form is crucial to maximize their effectiveness and minimize the risk of injury. Here’s a breakdown of the key elements to focus on:

Posture Is Paramount:

Maintain an upright, tall posture throughout your stride. Keep your back flat and your core engaged.

Slightly lean forward from the ankles, creating a subtle forward tilt. This helps you harness the force of gravity for propulsion.

Embrace Relaxation:

Strides should feel effortless and fluid. Avoid tensing up any part of your body.

Unclench your jaw, let your cheeks dangle, and relax your facial muscles. Facial tension can sometimes translate into bodily tension.

Loosen Up:

Keep your body relaxed and free from tension. Ensure your arms, shoulders, and neck are loose.

Let your arms swing naturally at your sides. Avoid overextending or flailing them, as this can waste energy.

Short, Quick Strides:

Keep your strides short and quick to minimize overstriding.

Land Lightly:

Aim to land on your midfoot, closer to your toes, rather than striking with your heel. This promotes a more efficient stride.

A light, controlled landing reduces the risk of jarring impact on your joints and muscles.

Focus on Breath:

Pay attention to your breathing rhythm. Maintain a steady and controlled breath pattern.

Sync your breathing with your stride to ensure a smooth flow of oxygen to your muscles.

Additional resource – Bolt top running speed

When and How Many Running Strides For Beginners

Running strides can be integrated into your workout routine in various ways, each offering unique benefits:

• Warm-up: Strides can be used as part of your warm-up routine. They help elevate your heart rate, increase blood flow to your running muscles, and mentally prepare you for the upcoming run, all of which contribute to improved performance.
• Weekly Runs: Incorporate strides into your weekly runs, particularly during easy runs or as part of your speed workout. This allows you to practice speed and form in a controlled manner while breaking up the monotony of long, steady runs.

To maximize the benefits of strides, try adding them to your routine for a few weeks and assess how they impact your running. As a general guideline, aim to perform strides two times a week, with each session consisting of 4 to 8 strides, each lasting approximately 20 to 30 seconds.

Additional Resource – Here’s your guide to cross-country running

Do A Variety Of Strides

While we’ve covered the fundamentals of running strides, it’s essential to recognize that there’s more to this valuable training tool than meets the eye. F

or beginners and seasoned runners alike, delving into different types of strides can provide a more comprehensive understanding of how to incorporate them effectively into your training regimen.

Downhill Strides:

• Purpose: Downhill strides involve running at a faster pace while descending a gentle slope. They are excellent for building speed, coordination, and leg turnover.
• Benefits: Downhill strides challenge your body in a unique way by emphasizing eccentric muscle contractions, which can enhance strength and stability. They are particularly useful for downhill sections in races.
• Technique: When doing downhill strides, focus on maintaining control and balance. Keep your strides short and quick to avoid overstriding, which can lead to injury.

Uphill Strides:

• Purpose: Uphill strides involve running at an increased effort level while ascending a hill. They improve strength, power, and cardiovascular fitness.
• Benefits: Uphill strides target your quadriceps, glutes, and calf muscles, helping to build strength and endurance for hillier courses. They also improve your aerobic capacity.
• Technique: When tackling uphill strides, maintain an upright posture and focus on driving your knees and arms to generate power. Shorten your stride and take quicker steps.

Strides on a Track:

• Purpose: Utilizing a standard 400-meter track can be an excellent way to measure your strides accurately and gauge your progress over time.
• Benefits: Strides on a track allow you to fine-tune your pacing and get a better sense of your speed improvements. They are a fantastic addition to your speed workout routine.
• Technique: Run one stride along the straight section of the track and recover by jogging or walking around the curve. Repeat this process for several laps.

Progressive Strides:

• Purpose: Progressive strides involve gradually increasing your speed within each stride. They are effective for teaching your body to transition smoothly from easy to hard efforts.
• Benefits: Progressive strides mimic race scenarios where you start at a comfortable pace and progressively increase your effort. They improve your ability to handle pace changes during a race.
• Technique: Start each stride at a slower pace, and then pick up the speed as you go along. The last few seconds of the stride should be at close to maximum effort.

Strides with Form Focus:

• Purpose: These strides emphasize running with impeccable form. They can be integrated into your regular runs to reinforce proper technique.
• Benefits: Strides with form focus help engrain good running habits and make you more conscious of your technique during races and workouts.
• Technique: Concentrate on specific aspects of your form during these strides, such as arm swing, posture, or foot placement.

Progressing Your Running Strides:

As a beginner, incorporating running strides into your training routine is an excellent way to improve your speed, running form, and overall performance.

Although strides have a lot to offer, it’s also key to follow a structured progression plan to ensure continued growth and prevent plateaus.

Here’s how you can progress your stride workouts effectively:

1. Frequency:

Start with one stride workout per week: When you’re just beginning, one session of strides per week is sufficient. This allows your body to adapt gradually to the increased intensity.

Progress to two sessions per week: After a few weeks of consistent strides, consider adding a second session. Ideally, space these sessions a few days apart to allow for recovery.

2. Intensity:

Begin with moderate intensity: Initially, focus on strides that are around 80-90% of your maximum speed. This moderate intensity helps your body adapt to the demands of faster running.

Increase intensity gradually: As you become more comfortable with strides, start incorporating faster bursts, reaching closer to 95-100% of your maximum speed. This higher intensity can further improve your speed and running economy.

3. Duration:

Start with shorter strides: Initially, aim for 20-30 second strides. This duration allows you to focus on form and get used to the feeling of running at higher speeds.

Extend stride duration: Over time, consider gradually increasing the duration of your strides. You can work your way up to 40-60 second strides, but maintain a strong focus on maintaining proper form throughout.

4. Recovery:

Shorten recovery periods: In the early stages, take longer recovery periods between strides to allow for adequate rest. A 1-2 minute recovery between strides is a good starting point.

Reduce recovery time: As you progress, work on reducing the recovery time between strides. Aim for 45 seconds to 1 minute of recovery between each stride.

5. Total Volume:

Start with a lower volume: When you begin, limit the number of strides in each workout. Four to six strides per session can be a suitable starting point.

Gradually increase stride volume: As your fitness and comfort with strides improve, you can gradually increase the number of strides in a single session. Aim for 8-10 strides or more, depending on your goals.

6. Incorporate Variety:

Experiment with different types of strides: As you become more experienced, consider incorporating variations like downhill strides, uphill strides, or diagonal strides. These variations challenge different aspects of your running performance.

Running Strides for Beginners – Conclusion

There you have it.

That’s all you need to know about running strides for beginners.  These are easy to implement and can help you achieve great progress toward your running goals.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep running strong.

Running can be tough, and we’ve all had those moments where our left knee aches, our shoes feel too tight, and our throat is parched, but we still have miles to go. It’s a mental battle as much as a physical one.

Whether you’re dealing with boredom or physical discomfort, having some mental tricks up your sleeve can make all the difference during a run.

So, are you ready to conquer that monkey mind and push through the pain? I’ve got some mental tricks that can help you stay focused and motivated during your run.

Just a quick note: If you’re in serious pain or discomfort, it’s essential to prioritize your well-being. Stop running and seek help. These tricks are for those moments when you’re mildly tired or simply need a mental boost to stay on course.

Let’s dive in and make your runs more enjoyable and fulfilling.

Beginnings Are Hard

Let’s face it – the first mile is always a struggle. Your body and mind are still warming up to the idea of running. But here’s the truth: beginnings are hard. Stepping out of your comfort zone isn’t easy, and logging serious miles takes a special kind of determination.

But guess what? You’re a runner, and that’s something to be proud of! So, when that first mile feels like an uphill battle, remind yourself it’s just the warm-up. Push through those initial niggles, keep putting one foot in front of the other, and watch how things get easier as you go.

Trust me, it’s all part of the journey.

Break it Down

When faced with a long run, fixating on the total mileage ahead can be overwhelming. Instead, break your run into smaller, more manageable chunks. Focus on conquering one segment at a time rather than the entire distance.

For instance, if you’re tackling a daunting 12-mile run, don’t dwell on that big number. Instead, think of it as three 3-mile runs. As you begin each new segment, visualize it as the start of a fresh run filled with motivation and energy. This mental strategy can make your run feel less daunting and more achievable, one step at a time.

Work on Your Form

When you find yourself struggling during a run, redirect your attention from discomfort to running technique. By honing in on your mechanics, you can improve your efficiency and maintain better form, especially during long or challenging runs.

Here’s a mental checklist to guide you:

• Run Tall: Maintain an upright posture.
• Keep Your Back Flat: Avoid hunching or slouching.
• Breathe Deeply: Pay attention to your breathing pattern and ensure it’s deep and rhythmic.
• Quiet Steps: Strive to make minimal noise as you run.
• Relaxed Shoulders: Keep your shoulders loose and relaxed, not tensed.
• Imagine a String: Picture a string lifting your head up, encouraging proper head positioning.
• Release Tension: Ensure your face and the rest of your body are tension-free.
• Foot Placement: Aim to land with your feet under your body’s center of gravity.

Additionally, you can count your foot strikes to gauge your running cadence. A good target is 170 to 180 steps per minute. Monitoring and improving your running form can help you become a more efficient and comfortable runner.

Run Somewhere Else

If you’re feeling stuck in a running rut, it might be time for a change of scenery. Running the same route every day can become monotonous and drain your motivation. Here are some ways to break the cycle and refresh your mind:

• Explore New Routes: Seek out different running paths, trails, or cross-country routes. Exploring new terrain can make your runs more exciting.
• Nature Retreat: Find a location with natural beauty, such as running by a river, along the ocean, or through a scenic forest. Connecting with nature can be rejuvenating.
• Urban Adventure: If you prefer city environments, try running in areas with bustling crowds. People-watching can be a great distraction and add some excitement to your run.
• Travel Running: When you travel, use it as an opportunity to run in a new city or area. It’s an excellent way to explore and stay active while experiencing a change of scenery.

Run To Music

If you’re not already running with music, it’s time to tune in. Music can be a powerful tool to enhance your running experience in several ways:

• Boost Motivation: Upbeat music can be a source of inspiration, helping you stay motivated and maintain a strong pace throughout your run.
• Reduce Perceived Effort: Research has shown that runners who listen to music while exercising often report a lower perceived level of exertion. This means you may feel like you’re putting in less effort, even when you’re pushing your limits.
• Extend Your Runs: Music can distract your mind from fatigue and discomfort, allowing you to run longer distances without feeling as tired.

To make the most of your music, create a playlist of your favorite tunes that energize you and keep you in the zone. Whether you’re into rock, pop, hip-hop, or any other genre, the right music can make your runs more enjoyable and productive.

Create Mantras

Looking for a mental edge during your runs? Consider incorporating mantras into your routine. These simple, positive affirmations can be a game-changer for your mindset and performance. Here’s how they work:

• Stay Centered: Mantras act like your inner cheerleader, keeping you focused and motivated, especially during challenging parts of your run.
• Distract from Negativity: They divert your thoughts away from negative self-talk, such as “I want to quit” or “I’m done,” which can slow you down and hinder your performance.

Here are some mantra ideas to get you started:

• I’m strong.
• I’m capable.
• I’m fast.
• Just do it.
• I’m a good runner.
• Keep going.
• Run strong.
• I got this.
• I love this.

Choose a mantra that resonates with you, or create your own. Mentally repeat it during your run to help you stay focused, positive, and determined. You don’t need to share your mantras with anyone; they’re your secret weapon to keep you strong and motivated.

One question I get a lot from new runners is, ‘How many miles should I aim for each week?

It’s a good question, but there’s no one-size-fits-all answer.

How much you should run each week really depends on your fitness level, any past injuries, and what you want to achieve with running.

I know it’s a lot to consider but don’t worry—I’ve got you covered.

Let’s break down how to approach your weekly mileage based on your experience level and running goals.

If You’re Just Starting Out or Training for a 5K

If you’re new to running or getting ready for your first 5K, it’s important to start slow

A good starting point is 5 to 8 miles a week, spread across three runs. As you get stronger and build stamina, you can gradually work up to 10 miles per week.

When I started running, I was told to keep my weekly mileage between 10 to 15 miles, spread across four days. I began with short 3-mile runs, focusing on consistency rather than speed.

You should also increase your mileage gently—no more than 10% per week—to avoid injury. Trust me, you don’t want to deal with an injury early on!

If that sounds like a lot, don’t stress about it. You can begin with a walk/run method, alternating between jogging and walking.

Just two minutes of jogging and one minute of walking for 30 minutes is a great way to start. This approach eases you into running without overdoing it.

Returning to Running After a Break

If you’ve been away from running for a while but are in decent shape from other activities, you can be a little more aggressive with your mileage.

I suggest starting with 3 to 4 miles per session at a comfortable pace.

After I took a year off due to injury, getting back into running was humbling.

I remember when a five-mile run felt easy, but even two miles left me winded after the break.

The trick was not comparing my current fitness to my peak. Instead, I focused on how good it felt to be back out there, building back up at my own pace.

Training for a 10K

If you’ve completed a 5K and are ready to push further, a 10K (6.2 miles) could be your next goal. Try aiming for 10 to 12 miles per week, with one longer run around 5 miles.

Most beginner 10K training plans suggest running 15 miles per week, divided into at least three runs.

If you’re new to running, consider following a Couch to 10K plan, which will gradually build you up to the distance.

Before my first 10K, I was nervous about pushing my mileage. After a few longer runs, my confidence really started to grow. Hitting the five-mile mark was a major milestone that showed me I could go farther.

Preparing for a Half Marathon

Preparing for a half marathon takes a steady increase in mileage over a few months. Stick to the 10% rule—don’t increase your weekly mileage by over 10%. Aim for 20 to 25 miles per week for a half marathon, with a long run making up about 20-30% of that total.

The long run should be slow and steady, focusing more on time spent running rather than speed. This helps prepare your body for race day without overloading it.

Training for a Marathon

Training for a marathon is a different ball game. For this, you’re looking at 25 to 30 miles per week, gradually increasing your weekly long runs. Make sure to spread your tough runs out over the week to avoid injuries..

I’ll never forget training for my first marathon. The first few weeks were manageable, but I started to feel the grind when my weekly mileage hit the 30-mile mark. One Saturday, I had to tackle an 18-mile long run, and it nearly broke me.

But finishing it gave me a massive sense of accomplishment. Trust me; tapering before the marathon was crucial—it helped my body recover and peak on race day.

Frequently Asked Questions (FAQ)

I know you have more than a few questions regarding average mileage for beginners. Let me try to answer some of the most common ones.

How many miles should I run in my first week?

For most beginners, starting with 6-8 miles in the first week, split over 2-3 runs, is a good benchmark. This manageable distance lets you build a routine without overloading your body. Adjust based on how you feel—if you’re finding it too easy or challenging, you can fine-tune your weekly mileage until it feels right.

How can I safely increase my weekly mileage?

The safest approach is to increase your weekly mileage by no more than 10% each week. This gradual increase helps your body adapt and reduces the risk of injury. So if you run 8 miles in the first week, aim for around 9 miles in the second week, adding just a little extra distance to one of your runs. Slow and steady is the name of the game for sustainable progress.

Here’s a sample progression that keeps mileage increases conservative to help avoid injury:

• Week 1: Start with 6-8 miles spread over 3 days (e.g., 2 miles per run).
• Week 2: Increase to 8-10 miles, keeping 1-2 rest days between runs.
• Week 3: Try 10-12 miles, adding a slightly longer run for stamina.

This approach will get you closer to your goals without overloading your body.

Want a Full Beginner Running Plan? Check out our guide: Beginner Running Plan for a detailed weekly breakdown.

How can I tell if I’m running too much as a beginner?

Some signs that you may be overdoing it include persistent soreness, fatigue that doesn’t go away after rest, or an increased risk of injury, such as shin splints or joint pain. Pay attention to how you feel—if you’re extra tired or have aches that stick around, it’s probably time to cut back a bit and rest more

Final Thoughts: What’s my ideal weekly mileage?

The right weekly running distance varies based on your goals and fitness level.

As a beginner, it’s crucial to start slow and gradually build up.

Whether prepping for a 5K, a half marathon, or a full marathon, listen to your body and progress at a pace that feels right for you.

Running is a journey—don’t rush it. Enjoy the process, stick to a plan, and you’ll be surprised at how much you can accomplish. Keep training strong, and the rest is just details!

Got questions or need advice? Drop them below—I’m here to help!

David D.

Dealing with ankle pain is a common concern for many runners. If left unaddressed, it can become a persistent issue that affects your running performance and overall mobility. The key to managing ankle pain effectively is prevention.

By taking the right steps to prevent ankle issues, you can reduce soreness and discomfort and maintain your running health.

In this article, we’ll explore important information about the ankle joint and share tips on preventing and managing ankle pain.

So, let’s dive in and discover how to keep your ankles in great shape for running!

The Ankle Joint

The ankle joint is a sophisticated and intricate structure composed of various components, including bones, ligaments, tendons, and cartilage. This joint’s primary components are the fibula, tibia, and talus bones, which work in unison to create the ankle joint.

Specifically, the ankle joint is formed at the talocrural joint, which serves as a synovial hinge joint that connects the distal ends of both the fibula and tibia in the lower limb. This complex arrangement allows for the ankle’s pivotal range of motion, facilitating actions like walking, running, and various weight-bearing activities.

The Primary Movements

The ankle joint is responsible for facilitating several key movements that are essential for various activities, especially in runners:

• Plantarflexion: This motion involves moving the foot away from the body, pointing the toes downward.
• Dorsiflexion: This movement brings the foot closer to the body, flexing the ankle and pointing the toes upward. Additionally, the ankle joint allows for side-to-side movements, primarily:
• Eversion: Turning the sole of the foot outward.
• Inversion: Turning the sole of the foot inward.

While these movements are crucial for activities like walking, running, and jumping, the ankle joint often bears a significant amount of weight during weight-bearing activities. For runners, this can lead to a heightened risk of ankle injuries.

To put this into perspective, research from the American College of Sports Medicine’s Health and Fitness Journal reveals that the average runner takes approximately 1,700 steps per mile when maintaining a pace of 10 minutes per mile.

The exact number of steps can vary based on factors like stride length, height, and running speed, but it underscores the substantial stress placed on the ankle joints during running.

As a result, runners may encounter ankle issues from time to time, with ankle sprains being a common concern.

Ankle sprains are prevalent, with approximately 25,000 Americans experiencing a sprained ankle daily. Research from the University of Bern in Switzerland also highlights that ankle injuries account for around 30 percent of all running-related injuries.

How To Prevent Ankle Pain In Runners

Without further ado, here’s how to prevent ankle pain in runners.

Strengthen Your Ankle Joint

Strengthening the muscles around your ankle joint is essential for maintaining stability and preventing potential issues, especially for runners who may experience ankle instability. Weakness in the ankle muscles, particularly those on the outer side, can increase the risk of pain and injuries.

To ensure a well-rounded approach to strengthening your ankles, focus on exercises that target all four directions of ankle movement: dorsiflexion (lifting the toes toward your shin), plantar flexion (pointing the toes away from your shin), eversion (turning the sole of the foot outward), and inversion (turning the sole of the foot inward).

Aim to incorporate these exercises into your routine by performing 12 to 16 repetitions of each exercise three times a week for a duration of two months. If you frequently run on trails or uneven terrain, consider increasing the frequency of these exercises to build greater ankle strength and stability.

Here are four effective ankle-strengthening exercises to include in your routine:

• Ankle Circles: Perform controlled circular motions with your ankles, both clockwise and counterclockwise, to work on a range of motion and stability.
• Ankle Alphabet: Write the letters of the alphabet in the air with your toes to engage different ankle movements and enhance muscle strength.
• Calf Raises: Stand with your feet hip-width apart, then raise your heels as high as you can while keeping the balls of your feet on the ground. Lower your heels back down and repeat.
• Shin Raises: Sit on the floor with your legs straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing away from your body. Lift your toes and the front of your feet off the ground as high as possible while keeping your heels on the floor. Lower your toes back down and repeat.

Balance Training

In addition to strengthening the muscles around your ankles, it’s crucial to improve your proprioception, which is your body’s ability to maintain balance and control in various positions. Strong muscles alone may not be sufficient if your proprioception is lacking, so incorporating balance training into your routine is essential for overall ankle stability.

Balance training involves the coordination of muscles and the brain to provide better support and stability to the ankle joint. Here are some balance training exercises to help enhance your ankle proprioception:

• Single-Leg Balance: Stand on one leg and try to maintain your balance for one minute. To make it more challenging, you can close your eyes or perform this exercise on an uneven surface.
• Unstable Surface Balancing: Take your balance training to the next level by practicing on unstable surfaces like a dynamic disc, foam pad, or Bosu ball. Balancing on these surfaces forces your muscles and nervous system to work harder to maintain stability.
• Wobble Board Exercises: Wobble boards are specialized tools designed for balance training. You can perform various exercises on a wobble board, such as balancing on one leg while tilting the board in different directions.

By consistently incorporating these balance training exercises into your routine, you’ll not only strengthen your ankle muscles but also improve your proprioception, ultimately enhancing your overall ankle stability. This can be particularly beneficial for runners, as it helps reduce the risk of ankle injuries and improves running efficiency.

Avoid Running On Uneven Surfaces

Running on uneven surfaces, like trails with tree stumps, rocks, and roots, can increase the risk of ankle sprains and contribute to ankle pain. To prevent this, it’s best to stick to smoother terrains like dirt and even roads, especially if you have chronic ankle pain.

Choose your running surface wisely and be cautious when encountering hills with loose gravel and rocky terrain to protect your ankles and prevent potential injuries.

Run In The Right Shoes

Going for running shoes that match your foot type and the terrain you’ll be running on is crucial. For individuals with pronation or low arches, opt for shoes that offer ample support in the front and under the arch, with a stable heel and heel counter.

Choosing shoes with good grip and a low profile can help prevent ankle injuries on slippery or technical surfaces.

Additionally, remember to replace your running shoes when the heels or tread show signs of wear and tear, typically every four to six months or after covering around 400 to 500 miles to maintain optimal performance and reduce the risk of ankle pain and injuries.

Overuse

Overuse is a common culprit when it comes to ankle pain in runners. Pushing your body too hard, logging excessive miles, and overtraining can strain your muscles and increase the risk of injuries like strains, sprains, and inflammation.

To prevent overuse injuries, it’s essential to gradually increase your training load, incorporate rest days into your routine, and listen to your body’s signals. If you experience persistent ankle pain during or after running, it’s crucial to reduce your training intensity or take a break to allow for proper recovery.

If the pain persists despite rest and self-care measures, it’s advisable to consult a medical professional to rule out any underlying injuries or conditions.

If you do any running, you know that, sooner or later, injuries happen.

Surveys show that more than half of all runners suffer from at least one injury per year, mostly due to body imbalances and the repetitive high impact motion.

To stay injury-free and active, you’d need corrective modalities to fix muscular imbalances, and prevent overuse injuries.

As far as I can tell, yoga is one of the best exercises to helps improve mobility, flexibility, strength, and agility, as well as speed up recovery from high-intensity training.  That’s a bunch of good things if you ask me.

It’s undoubtedly one of the most dynamic returns on investment out there.

In today’s post, I’m sharing with you some of the best yoga poses to keep you pain-free and enjoying every stride this running season.

What’s more?

The poses shared below require no previous experience.

Not only will these help you recover faster, but they also improve your range of motion and running performance. What’s not to like.

Try to practice the following routine for 15 to 20 minutes to cool down, hold each asana for five to ten breaths to get the most out of it.

And remember not to push your body beyond its comfort level as doing increases the odds of injury—and that defeats the purpose of yoga in the first place.

Yoga For Injury-Free Running – 1: Cross-Legged Forward fold

Begin by sitting tall on a mat with back flat and legs crossed in front of you. Sit on a bolster or the edge of a firm blanket if your hips are very tight.

Next, while keeping your knees wide, place your palms on the ground in front of your legs, then walk then forward as you allow your spine to curve naturally. Keep your head, neck, and shoulders relaxed throughout the stretch.

Keep the pose for five to ten breaths.

Additional resource: Need more yoga exercises and routines? Then try a yoga studio software.

Yoga For Injury-Free Running – 2: Downward Dog

Begin on all fours, shoulders above your wrists and hips above the knee, and the latter slightly behind your hips.

Next, spread your fingers, bring your hands slightly forward, then press your palms into the mat and gently tuck your toes, lifting your knees off the ground and straightening your legs as much as possible.

Breathe deeply for ten times.

Yoga For Injury-Free Running – 3: Cobbler Pose

Sit on the mat with your legs straight out before you. Use a bolster if your hips are too tight. Then, bring the soles of your feet together as close to your pelvis as possible, with hands holding the feet.

Next, place your hands on the ground, lean forward, and gently allow your knees to fall away from each other, stretching your inner thighs for five to ten breaths.

Make sure not round your back. Instead, keep your spine long as you lower down.

Yoga For Injury-Free Running – 4: Bridge Pose

Begin by laying on your back, knees bent, and feet flat on the floor hip-width apart.

Next, while engaging your core, press your feet into the ground and lift your hips, rolling your spine off the mat. Squeeze your knees together to keep your knees hip with apart.

Hold the pose for five to ten breaths then slowly lower down to starting position.

Yoga For Injury-Free Running – 5: Reclining Spinal Twist

Start by lying comfortably on your back, then bend your knees into your chest, and extend your arms out alongside your body.

Make sure your body is forming a “T” formation, with your palms facing up toward the ceiling.

Next, extend your left leg, so it is lying on the mat, then guide your right knee with the left hand, slowly bring it toward the mat on the left side of your body. Extend your arms out to the sides, palms facing down.

Extend your right arm out to the right side and gently turn your head to gaze over the right fingertips.

Remain in the twist for five to ten breaths, then come back up to center, then change sides.

Yoga For Injury-Free Running – 6: Legs up the Wall

Begin by laying on your back with sit-bones as close to a wall as it is comfortable for you.

Next, while letting your arms rest open at your sides, palms facing up, extend your legs up the wall. Feel free to place a folded blanket or pillow under your hips to release any tension in the low back or hamstrings.

Let your head rest on the ground and place your arms where they feel most comfortable. Stay anywhere from three to ten minutes. Just don’t fall asleep.

What would you do if you sprain your ankle while running?

How would you handle a gushing wound after a fall?

How to keep yourself safe when running in the heat?

If you have no idea what to do in these situations, then today you’re in the right place.

Even though pounding the pavement (or the trails) isn’t a contact sport,

often trouble is just one foot strike away.

Being exposed to the elements increases your risk of injury or accident, whether due to a pre-existing condition, lack of physical fitness, or simply not paying attention to the road.

For these reasons, if you exercise outdoor a lot, know some first-aid. That’s how you’ll be able to address your own injuries before you get home and/or reach out for help.

Whether it’s a nasty fall, sprain, blister, or something more dangerous, here’s your guide on how to deal with common running nightmares on the road.

Note—Getting a good base in first aid is not something you can learn in a blog post, as it requires long hours of training and practical experience, but the guidelines shared below should you get started on the right foot.

Beginner’s Guide to First Aid For Runners

A properly stocked first aid kit is key for treating minor injuries both on the go and at home.

You can buy a whole set or throw together your own kit by getting all the items at a well-stocked drug store.

Ask the pharmacist for assistance.

A runner’s first aid kit should include the following:

• Adhesive bandages in different sizes
• Alcohol wipes
• Allergy medicine
• Aspirin
• Antibiotic ointment
• Antibacterial wipes and hand sanitizer
• Bug spray
• Disposable razor
• Elastic bandages
• Latex-free gloves
• Scissors and tweezers— for splinter or stinger removal
• Fold-up plastic water bottle
• Meds, especially if you have any pre-existing issues

Of course, you may not have all these supplies at your fingertips, but it always helps to be prepared.

Now let’s get to the practical stuff.

Sprains

Sprains are a common outdoor injury that can cause swelling, pain, and bruising.

They happen when you lose your footing while cruising along some uneven terrain or tackling a rocky edge.

That’s why ankle sprains are pretty common among trail runners.

Your Next Step

Depending on how serious you sprained your ankle, you may able to hobble home.

Whatever the case, make sure you listen to your body and stop moving altogether if you have to.

If weight-bearing is out of the question, call a taxi.

Also, keep a stretchy bandage to stabilize any sprains.

As a rule, rest, apply ice therapy and elevate the injured joint.

This simple self-care procedure can help limit swelling, fluids build-up, and bleeding in soft tissue injuries.

If symptoms don’t improve within two to three days, seek medical help for possible X-rays and assessment for fracture.

Prevention

Avoiding sprains when running ain’t easy, especially on the trails.

But you can always avoid running on technical terrains, improve your form, strengthen the muscles surrounding your ankle joint, and pay attention to your footing.

For more, check this post.

Falling & Bleeding During a Run

Falls resulting in serious cuts and wounds are common among runners, and if you take a tumble, knowing what to do next can help minimize long term damage.

A simple fall can lead to an open wound that can halt your training for the day.

And in some cases, an especially bad fall could result in a severe bleed.

Never ignore open wounds, no matter how badass they make you look like

Your Next Step

When you take a terrible fall while running, focus on controlling the bleeding first, then cleaning and protecting the injured limb.

Don’t have any first-aid tools at hand?

Use your sweatbands and extra-base layers, especially if the wound is gushing.

Take them off and press firmly over the injury until the bleeding ceases.

Putting pressure on an injury constricts the blood vessels, which limits circulation to the area, therefore, the less blood flow, the less bleeding.

Once you get home, clean the area with warm, soapy water and hydrogen peroxide before bandaging it to prevent infection.

To keep the area moist, use plain petroleum jelly or antibiotic ointment.

Additional resource – Trail Running First Aid Kit 

Prevention

When running outdoor, pay attention to your surroundings and keep an eye out for protruding roots, loose stones, sharp rocks, and anything else that could trip you over.

What’s more?

Wear running shoes offering support for your running terrain.

Blisters On A Run

Blisters are common, posing no serious threat, but they can mess up with your workout if you don’t deal with them ASAP.

This annoying condition occurs when the skin is continuously rubbed against another surface, whether it’s the skin itself, clothing, or the inside of your running shoes.

Your Next Step

I know.

It’s the most tempting thing in the universe to burst a blister, but it’s best to leave it alone.

The skin acts as a fantastic barrier to infection, but popping a blister may make the injury worse, increasing your risk for infection.

And you don’t want that.

Instead, cover the blister with plaster and make sure there are no wrinkles in the sock that may cause rubbing.

In case of a blister outbreak, shield it with a clean, non-adhesive, and dry dressing that stretches beyond the edges of the blister.

Prevention

Run in suitable shoes that fit well with no pressure points, and have been well broken in, especially when running long and/or hard.

Go for socks that offer good support, avoiding cotton materials as it retains moisture.

Also, use foot powder spray to keep your feet dry and comfortable.

Heat-induced Issues

Heat-related illnesses are dangerous and can be a question of life or death.

These occur when your body retains too much heat, resulting in an abnormal increase in body temperature.

Heat exhaustion, heat cramps, or heatstroke can happen to any runner who trains in the summer heat for too long.

The symptoms

• Elevated heart rate
• Flushed skin
• Dizziness
• Dry throat
• Dehydration
• Confusion

Your Next Step

If you’re experiencing a couple of more of these symptoms, slow down or stop training altogether.

Find a shady area, lie down with your legs raised, and drink some fluids, especially an electrolyte solution.

Ideally, you should also call someone to come and be with you and get medical attention.

If possible, apply cold packs to your groin, armpit, behind the knees, and the back of your neck to remove the heat and bring your core temperature down.

Seek medical attention if symptoms do not improve, especially if vomiting develops.

Your doctor may use cool intravenous fluids, which help lower the temperature in the bloodstream.

Prevention

Drink plenty of water, choose “shady” running routes,  and avoid running in the heat, especially during the summer between the times of 10 am to 4 pm.

Conclusion

As previously stated, today’s post is by no means the full guide to first aid skills, but I believe these simple guidelines covers some of the most common issues that runners will face out there.

That said, I’ll strongly advise you to learn more about the subject, and take a course (if you have the time to do so).

Knowing more about the subject not only comes in handy when you run into trouble, but you could also use the knowledge to help someone else.

And you can’t put a price tag on that.

Please feel free to leave your comments and questions below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.