'I’ve found that the secrets of lifetime running are simple yet profound and far-reaching.'
. “They keep going when they shouldn’t, and then come back too soon. You shouldn’t run until you’ve had a few days completely free of pain.Every day, we read studies stating that 20 to 80 percent of runners get injured per year. As a result, we are advised to change shoes, or run barefoot, or try orthotics, or schedule regular massages, or freeze our buns in an ice-bath, or sit on a foam roller, or take a magic supplement, or befriend a local chiropractor.
There is only one method almost guaranteed to work: Stop running. This has been the hardest lesson I've had to absorb in 50-plus years, and the one I wish I had learned better many decades ago. When your feet, ankles, calf muscles, shins, knees, quads, hamstrings, or hips hurt, stop running. Now. Not the day after tomorrow, next week, or next month. Take time off immediately to allow your body to heal and prevent making the little ache or pain worse.
To strengthen those tiny muscles in your feet, put a towel down and use your toes to scrunch it closer to you. Do two sets of 20 scrunches per foot per day. You can also find moreWhile there’s little evidence in favor of soft surfaces over harder ones, many lifetime runners swear by grass and dirt trails. Californian John Medinger, a 66-year-old with 106,000 lifetime miles, has run mostly trails for the last 30 years.
Experts agree. “Trails take away a lot of stress from the impact that you’d normally get running on harder surfaces,” says Dr. Scott Levin, a sports medicine expert and orthopedic surgeon. “Some of the forces that would normally be transmitted from the pavement up to the ankles, knees, shins, and hips are dissipated when the foot hits the ground on the trails because there’s some give there.”
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