Every runner needs to be aware of when to take a break and when to not push the barrier too far. Intense running without a rest day can lead to various injuries that can take weeks or months off of your normal running schedule. As important as it is to be consistent when you are working out, especially keeping up with your runs to improve your endurance and stamina, it is just as important to listen to your body and take the rest that your body needs in order to stay in correct physical shape.

There are very common injuries that many runners get, such as shin-splints or achilles tendonitis, such as me. The common procedure when diagnosed with such injuries starts with the acronym RICE. It stands for rest, ice, compression, and elevation. This is a constant home remedy that I found online and been told by my coaches and athletic trainers. A simple list of actions that overtime allow for effective results. Besides this, it is recommended to stretch around that area and continue to put ice around it to quicken the healing process. You should be sure to not do any excessive physical activity while the injured part is healing, which can be rough or difficult at times when you realize all the progress you are missing. Although you might fall behind in your training, it is better to take a short duration of time off to prevent a longer lasting and more serious injury from occurring that could ruin your entire season or even year.

When coping with some of my injuries, I used to compress my ankle around where my achilles is when I would walk around. In my high school, we used to have the “bucket of fun”, which in reality is the complete opposite of what the name implies. We basically submerged our leg from the knee down into a bucket of ice-cold water that we would stay in for 3-5 minute intervals for a set amount of times.

Injuries are terrible. That is the straight truth. However tempting it is to want to continue running on your injury, it is not a smart decision in the present or in the long run as you have the chance to worsen the injury. Sometimes, an athletic trainer may not completely cut you off from running, but rather put you on machines such as the elliptical that is less strenuous on the injured body part.

So therefore, to prevent an injury from occurring it is important to prepare your body for any workout by warming up. This allows your muscles to start warming up and become loose for when they are being used for a strenuous workout. Take a light jog combined with various stretching exercises before starting your run. Once you complete your workout, it is also important to do a cool down run and stretches to once again rest your muscles from the workout they just went through.

Running is a process and taking the time to make sure your body is better equipped to continue running is key to maintaining a steady balance and good health. Remember to always listen to what your body needs and when it needs a break in order to continue your running regime.