Dodge of the dreaded overuse this season with these tips by Canadian Trail Star Priscilla Forgie

Pain through pain – most of us did it and we probably know that someone is doing it right now. How can runners train hard and remain free of injury? And what should you do if you are already dealing with an overuse?

Edmonton's Priscilla ForgieOne of the Canadian top trail runners and a two-time top 10 finisher from Top-10 Western States 100 was there. When she got into the running for the first time, she thought she could be well recovered and listened to her body. But as she expresses: Forgie, who shares her wisdom on her coaching website, has some great advice to help you stay safe when you train and run.

The hidden costs for the pain go through

Over -claimed injuries not only slow down temporarily – you can make them a weaker, less efficient runner in the long run. “By pushing through pain without making adjustments, the runners will not harden – they actively work against their own progress,” explains Forgie. Ignoring pain can lead to muscle disorders, reduced coordination and a longer way to recovery.

Are you at risk?

Over -claimed injuries do not occur by chance, and Forgie is reminiscent of runners who experience one who does not blame themselves. “These injuries do not occur by chance; As a rule, they have overlapping and complex causes in the running world, ”she says. “The key here is not self -accusation, but Consciousness.”

Certain habits and ways of thinking can make runners more susceptible, including:

High pain tolerance: If you have the habit of wiping pain, you may become an injury. Forgie beats to ask: “Am I limp or over -compensated? Does the pain deteriorate when I run more? “If the answer is, it is time to take measures.

Fear to lose fitness: Many runners are worried that calm will reset, but fitness quickly returns as soon as they are healthy. If you need a break, cross training can help to maintain the endurance.

Racing: Training for an event? Do not let the race determine whether you go through pain. “Instead of force her body to hit an arbitrary timeline, meet it where it is,” says Forgie.

Identity and self -esteem: For many, running is more than just a sport – it is part of who they are, and Forgie explains that taking a break has the feeling of losing a piece of themselves. “The more we oppose the deep stalls, the longer there are things to pass,” she says. Finding other ways to remain committed, e.g. B. cycling or strength training can help keep the balance.

The React method to prevent injuries

Forgie has a simple framework for dealing with excessive injuries: REACT

Relax: Take a short break at the first sign of optimization or switch to cross training.

Evaluate: If pain stops after a few days, look for professional advice.

Evaluate: Take a look at possible causes – load, recovery, nutrition and shoes.

Change: Change your routine based on what you have learned.

Drive weaknesses: Strength training and mobility work can make a big difference in preventing future injuries.

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Long -term success means playing the long game

Injuries are frustrating, but it rarely leads to better results. “Everyone who is at the starting line looks different – Embrace,” says Forgie. By looking at intelligent training decisions at an early stage and giving your body what it needs, you will not only enjoy healthier, but also in the long run.

To learn more about Forgies Coaching Services, visit here.