The secret to killing your running injuries
Welcome to GO FOR A RUN, the newsletter that’ll leave you feeling pumped up.
I failed as a runner for decades.
It had always been my dream to run a marathon. But every time I ran longer than a couple of months, I’d get hurt and end up back on the couch.
It was depressing as hell.
So, when I couldn’t run, I started going to the gym.
My goal was simple:
Lift heavy, get big.
But the way I lifted weights (and binged on burgers and beers) made my running career even more unlikely.
I packed on upper body muscle (and fat) but ignored my legs.
So I was all glamour muscles but no function.
I looked intimidating, but I got winded going up a flight of stairs.
The truth is strength training is crucial for running.
But you need to have a targeted approach.
Big biceps look nice, and can help you in jiu-jitsu choke holds, but for running, they’re practically useless.
But on the other hand, strong tibialis anterior (shin) muscles will protect your feet, ankles, and knees from the repetitive impacts of running.
So, the key is to start from the ground up:
- Feet / ankles
- Calves / shins
- Quads / hamstrings
- Hips / glutes and core
The best part?
You don’t have to spend hours in the gym or buy expensive equipment.
Just a handful of bodyweight-based exercises are enough to keep you running injury-free.
- Do 2-4 sets of 5-10 exercises every week
- Slowly build the number of reps (and weight) you can do over time
- Mix it up and do different exercises and variations to keep it interesting
Because if you want to run without getting hurt, you have to build your body right.
Jeremy