Things I’ve learned from my injury


Monday- 5 miles, 10 min pace + stretching + 8 min abs

It felt so good to start my Monday with a run again. It’s been awhile since I’ve ran more than 3 miles and I’m so glad to say it was pain free. It got me thinking, I’ve learned a lot from this injury that I hope to remember so I can run races when I’m 80;)



Things I’ve Learned From My Injury

1.Β  Warming up– it takes 2 min to do a few dynamic stretches. It’s so beneficial to start your run/bike a little warmed up.

2. Hydrate- The night before a run I always try and drink more water, and then the minute I wake up I drink a huge glass of water. I also hydrate during my runs, but drinking before and after have helped aid in my recovery for sure. Here’s proof from smarter people than me:

DRINK UP :Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D.


3. Eat better– I know most of this is common sense, but sometimes we all(me included) need a reminder.Β  I’ll have a really crappy run and wonder why, and then remember that the night before I was shoving my face of all things chocolate and peanut butter. Ya prob not the best fuel, but definitely good refuel;)


4. Recovery Days– before my injury I was running 6 days a week. For a lot of people that is totally fine as long as your doing everything I’ve already mentioned. Unfortunately, I wasn’t and I was still expecting my body to perform. If I want to get back to where I was I need to take more rest days to let my injured muscles repair themselves. I know I’ll be back to running 6 days a week at some point, but I’m going to do it the smart way.

so I can run more of these=)

so I can run more of these=)

5. Stretch after your run- I saved this for last, because I think this has been the number one aid in my recovery. I hold each stretch for about 12-15 sec. and then foam roll all the sore areas.Β  I let my body cool down first by walking for a bit after my workout. I used to skimp this area all the time because I’d rather run an extra mile than spend the 10 min to stretch and massage those muscles.

Those are my tips to staying injury free and getting back from an injury.

can you add anything to the list?

About Sugar Plum Runner

Welcome to the Sugar Plum Runner! I grew up in WA state, but currently reside in UT with my husband Josh, son Jackson, and 2 daughters Lily and Claire. I love running, but I have never been so inspired to run, race, and blog about it since 4 years ago after I had Jackson. I grew up playing soccer and cheered in high school. My favorite part of both sports(and yes I consider cheer leading a sport) was the conditioning. I found myself running after practice was over on my own. That's when I realized that running may be the sport I really loved.
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20 Responses to Things I’ve learned from my injury

  1. recovery days! yes! I know when I was injured almost two years ago it taught me how important rest is, almost as important as those training days.

  2. jumpeatrun says:

    all such good tips and definitely things I should be focused on if I ever get rid of this injury now! It’s great you’ve learned from this injury and it will make you a better/stronger runner in the future πŸ™‚

  3. I like to look back at the posts that I wrote while injured to remind myself of what I can do to prevent more injuries. I think stretching is huge. I also started doing some pre-run dynamic stretching and it has helped me to ease into that first mile.

  4. Great tips! “Being present in your run” would be one I’d add to that list. Every time I’ve injured myself, it’s been because I haven’t been paying close enough attention to signals my body is giving me. Using rhythmic breathing on long runs is one way I get rid of distractions & hone-in on how my body is feeling πŸ™‚

  5. I think its also important to stay positive! Some people talk about getting a sports massage, which I’ve never done, but I think when you’re injured its easy to get disappointed or tough on yourself and you need to try and shake that off and be happy!

  6. Meghan @ fitnesscrEATures says:

    Excellent suggestions!! You’re so wise – and yay for being able to run 5 miles and feel great about it! πŸ™‚ I am a firm believer in doing what feels best and it sounds like you’re doing just that! So happy for you!
    I am super bad about stretching unless it’s foam rolling. I try to do 5 minutes after every run and I just skip it altogether sometimes. Talk about BAD. πŸ™‚ Have a great day!

  7. These are all excellent tips! Along with that it’s important to vary up your pace if you plan on running back to back/consecutive days. You can’t run fast or go hard… and expect to stay injury free. It’s going to catch up to you. It did to me and I learned my lesson a little over a year ago. Incorporate easy run days with speed/tempo days and you will be a happy camper πŸ™‚

  8. Stretching is definitely key to me!! I haven’t been stretching my IT band lately post-run and today I can really feel how tight it is just walking down the stairs.

  9. I don’t do nearly enough dynamic stretching before a run and I need to be smarter about this! I just hate looking silly at the gym or in the park doing butt kicks haha

  10. Yay! So glad you’ve learned what works for you and your body. Rest, stretching, and fueling are all SO important – just as important as the actual training in my opinion. Keep up the great work! πŸ™‚

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