I’ve been dreaming about hitting the 20 mile mark since I signed up for the marathon. Something about 20 miles just seems so BIG! Last week I planned on hitting my big mark but had to cut the run short.
Yesterday I took a rest day to build up energy and yesterday evening I ate a ton of food for energy. Poor me :)
This morning I bound out of bed (after resetting the alarm for 30 minutes later) ready to get my 20! It was chilly so I had a chance to wear my new Lululemon running pants! I fueled up with a granola bar.
The run was awesome! I ran nine minutes running and one minute walking (to keep me from burning out) to total 3:30 for the 20 miles. Throughout the run I had two big water bottles and a package of Clif Shot Bloks.
I think taking yesterday off from all exercise was the trick. I felt so strong for the whole run and I’m still full of energy now that I’m home! It’s a good day when I can run for three hours and thirty minutes and not feel any pain at all!
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How to Run 20 Miles Without Injury
Last year when I was training for my first half marathon I got shin splints that took about six months to heal. I was in so much pain and hated not being able to run. And that was when my max mileage was nine miles!
Now I’m training for a marathon and haven’t had a single injury. For the most part, it’s been painless. I believe it’s a few rules I always follow:
1. Find the best shoes for you. Many running stores will actually test your feet so you know you’re getting the best pair. I also have special orthotic inserts for extra support.
2. If you’re prone to an injury, find out ways to prevent it. Shin splints seem to creep up on me very easily. Last year I found these Zensah compression shin sleeves the day before a half marathon. I had shin splints and it hurt to walk… but with these sleeves I was able to run the half the next day. The Zensah sleeves allow me to run and I wear every time I head out!
3. REST! I used to run most days. My theory was the more I ran the better I’d be. Not any more! Now I never run two days in a row. Never. I give my muscles time to heal properly.
4. Cross train! Since I’m not running every day I have plenty of time to invest in other physical pursuits. Biking is low-impact, but it still trains my heart and muscles. I find my runs go better when I’m consistently biking. Cross training also keeps things interesting!
5. Yoga! Yoga strengthens, stretches and centers me. Do the pigeon every night and I bet you’ll see a difference in your runs!! I try to practice at least 2x week.
6. Foam Roll! So many people don’t foam roll and it boggles my mind. Foam rolling is a form of self myofascial release. When you push a tight muscles against the foam it eventually releases. Foam rolling stretches my tight muscles like stretching alone will never do. I foam roll while watching TV in between running days.
7. ICE! I ice my shins after every run and I feel the difference when I don’t. Ice and kiss your pain goodbye! I usually layer two bags of peas (I had to eat the other :-/ ) and then place a larger cold pack over it so my knees, shins and ankles all feel the chill. I keep it on for 20 minutes. Love.
Of course there’s lots of other things (like drink water and get sleep!!), but these are the things that have really worked for me that might not be so widespread. Happy injury-free running!
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After my stretching and icing I drove all the way to Publix just for peanut butter. I am addicted! The drive was worth it… my PB naner oats was the perfect post-run food. I enjoyed my carby bowl while catching up on Grey’s ;)
What rules do you live by to stay injury free?
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Great job on the 20! I'm going to start training for another half soon (it has been almost 2 years since my last) so I will be keeping these tips in mind. Have a great weekend :)
I need to work on it. I haven't been a good girl about treating my injuries and my knee is now swollen. I must do strength, yoga, cross train etc. I think the key is variety and strength. They will get you so far in injury prevention. Great job on the 20! My goal is still a marathon, but it's scaring me just a bit that is so far!
GREAT post! Thanks for these tips -- I am prone to injury as well. I have been wearing my Zensah leg sleeves for the past month and I really do feel great with them! I only stretch before I run, which helps a lot, but I know I should do more. I am also trying to get more into yoga. I also try not to run 2 days in a row; the exception being 2 amazing weather days in the middle of November in a row! :)
So glad you had such a great run and I really like how you walked every 10th minute, what a great idea.
I always stretch, but I definitely need to give myself more rest times. Also, yoga seems like a great way to recover
Congrats on the 20 miles!!! That's so impressive!
I loved these tips. Especially about how you never run 2 days in a row. I need to work on that. I ran (2-3 miles) daily for a few weeks straight and really hurt myself!
Yay! 20 miles in!
I had a stress fracture in my shin this summer, so now I am big on REST. No two days in a row, like you said. And only three days of running a week!
Awesome possum!!! You totally rocked that run.
Plus this is a great post with a lot of fantastic advice!
What a wonderful run!
Great tips :) I'll have to start using more of those when I get into higher mileage. For me the number one thing is to listen to my body. If it's just burning muscles, most of the time I'll run through it but if I'm having a problem with my feet, knees, shins, etc. I'll stop and stretch and walk for a minute until it goes away and then take it easy until I feel like the problem is gone.
I'm liking my word verification for this comment :) "pshesse" how fun! lol
AWESOME job girl!!!! wooooo TWENTY!
YAY! Major congrats girl, that's amazing. I am really excited for you. I love this post, as I slowly START running it's good to keep in mind some of these things. I want to start slowly and carefully work my way up to prevent injury so I will keep your advice in mind for sure! Looking forward to hanging out this weekend! :)
AMAZING job Ashley! That's so great that you hit your 20 mile mark today. Awesome!!!
Also, thanks for the wonderful tips. Every single one is sooo true!
I don't run, yet somehow I still get injured... mostly because I fall down or walk into doorways.
great post!! this helped a lot!
Thanks for the tips Ashley!
Congrats on the 20 miler! Thats a huge accomplishment. Great post, too! Haha, I'm not the best one to talk to right now about preventing injury, since I'm currently injured ;) I CAN say that rest days are way important, since that's what got me! Ice is awesome, too.
yay ashley! my key to living an injury free life is cross train, cross train, cross train! I am prone to stress fractures and I actually had to have my IT band released in high school because I had so many issues (yes, it's as awful as it sounds). Cross training has enabled me to keep running!
CONGRATULATIONS Ashley. You are a champ!
- Morgan
Congrats! I try to take rests between work outs, cross train, eat healthy, make sure I have enough food/water in my system to sustain my workout, I try to warm up before workouts and stretch before and after. :)
Wow congrats on the 20 miles!!! I am getting so excited to start my own marathon training soon.
I too try not to run on consecutive days anymore. Icing is definitely key too, and I've started trying to incorporate a lot more stretching and yoga into my routine as well.
nice work! i recently got inserts/orthodotics for my running shoes to help prevent injuries. im also a big icer and stretcher after injuring myself too. i'd like to try the zensa sleeves, you wear them while running and afterwards too?
Congrats on the 20 miler, Ashley!! :D
I really need to get a foam roller. I've heard they hurt tho!
Keep it up girl!
yea yea yeahhhhhh. happy 2-0 girl!! keep it up (injury free, too)
Thanks for the tips!! I think I need a foam roller.
Rule number one: Listen to my body! If something feels off, or just not right then I stop. I learned that lesson last summer when I was injured! Yay for a 20 mile run, thats awesome!! Enjoy the rest of your day!! :)
yes indeed, 20 is a huge milestone. i've only done it twice, once in marathon training and then during the marathon. Please be sure you stay on top of your nutrition. If you can take the shot blocks that's great; i don't like the texture so I stick to GU's. be sure you get 200 calories per hour with electrolytes.
also, you might want to look at Endurolytes, my new favorite anti-fatigue capsule. I finally bought a bottle in the half iron expo after getting by on sample packs. they made a huge difference. i know they are just salts, but still, huge difference in how I felt. I also took more gels than I thought i would need. Kept me peppy through the first 5 hours of the race.
love all the tips for training! i have definitely adapted the rest day before long runs, cross training and strength training!
Those are really helpful tips! I have to get much better about taking the time to ice and foam roll...and yoga. I do avoid running two days in a row and I do cross train. I'm sending this to my running partner right away. Congratulations on the huge milestone!
Congrats on a great 20 miles! I'll be working up to close to that this summer and think it is somewhat weird that I'm looking forward to it.
My biggest injury preventer is one you mentioned: REST. It is a good thing.
Great suggestions Ashley! Rest is tres importante!
i have recently struggled with shin splints. do you use the calf/shin sprint sleeve?