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Marathon Tips: Running Injuries, Anxiety, and More
Attack of the Nagging Fears
What are you afraid of? Injury? Blisters? The wall? Whatever it is, there's a way to fight back when running anxiety strikes
By
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Hurdle Your Running Worries
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1
Getting Injured
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2
Falling Behind
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3
Tackling Hard Hills
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4
Failing to Hit Speedwork Goals
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5
Coming in Last
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6
Falling Off the Treadmill
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7
Hitting the Wall
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8
Gaining Weight
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9
Facing Resistance from My Family
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10
Feeling Exhausted on Hot Runs
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11
Getting Blisters from New Shoes
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12
Saying Goodbye to Personal Bests
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13
Not Finishing
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14
Needing to Take an Unplanned Pit Stop
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15
Never Getting into a Bucket-List Race
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16
Race-Day Anxiety
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17
Getting Lost or Hurt on Trail Runs
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18
Catching a Cold
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19
Not Running Again
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20
Fear of [Fill in the Blank]
Getting Injured
The Fix: Train smarter
What is a runner’s number one fear? Injury, according to two-thirds of respondents to a runnersworld.com poll. Many mistakes can lead to injuries; training cautiously can prevent most of them. Follow the famous "10 percent rule"—that is, increase weekly mileage by just 10 percent. Separate all long runs, tempo runs, and speed workouts by at least 48 hours, with only easy runs, cross-training, or rest days between them. (Search: What are tempo runs and how do I use them?) And don't pile on miles. "There is no evidence that training more than 45 weekly miles improves performance for most nonelite runners," says Evan Teplow, MD, who treats injured runners and teaches physicians at the Lawrence Family Medicine Residency Program in Massachusetts. "But there is data showing it can increase injury risk."
Dr. Teplow also advises running on soft surfaces, replacing shoes every 500 miles, and icing painful spots. No guarantees, but lower odds of injury.
Think Positive: "Beyond a wholesome discipline, be gentle with yourself." —Max Ehrmann
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