HELP PREVENT RUNNING OVERUSE INJURY: STRENGTH, EXERCISES AND TRAINING TIPS by Sage Canaday

[@scotth.1393]

Sage, if you see this I would like to thank you. For those who might read this, I am 51 years old and have been following this young man for about a year (Though on another account). When I started, my goal in life for running was to do a 5k. Now, after a year and watching/implementing a great deal of Sage's advice, I run 3 miles 3 times a week and one 6 mile run on the weekend. I went from wanting only to do a 5k to doing three 5k's and one 10k a week. I am very grateful for your KZbin videos my friend and account what little success I have had with running to you and, of course, your work with Sandi from Running Wild. Running has changed my life for the absolute better. Again, thank you. Respectfully. Scott.

[@greenspaces8487]

Kudos, Scott. Sage has also helped me become a better runner throughout the 3 or 4 ish years since I've discovered him on here. I empathize a lot with your experience. Keep hoofin it dude!

[@Abes523]

Sage, just wanted to thank you for your great training videos. I've been focusing greatly on my form, got my cadence up to around the 180's and yesterday I finally cracked a sub 30 5k! I know it's not fast by any stretch of the imagination but when I first started running last year my fastest 5k was in the 40's. So thanks again for your transformative videos

[@DimiGem]

glad to hear once i got to 30 i went to 27 to 25 to 23:10 that's when i actually started to like to run

[@Vo2maxProductions]

awesome to hear! keep up the great work!

[@JustinDoesTriathlon]

Good stuff on the cadence too. After years of work I'm up to a very consistent 188 average, and honestly, I chalk it up greatly to why I'm so injury free lately. Light, quick foot steps seem to go so far. Don't outstretch the foot, keep it light, and you'll be great. Good job on the PRs!

[@Abes523]

Thank you!@@JustinDoesTriathlon

[@Abes523]

Thank you! I will!@@Vo2maxProductions

[@JamesTombs]

For the abs stuff, do single legs and make sure you keep hips stable. When running you're only doing one leg at a time so best to use single leg variants where you can.

[@evanjohnmo]

I've had a few injuries over the years, and mostly they are knee, ankle, and hip related. I began thinking about what was correlated among those, and I noticed that whenever I sustained a nasty injury it tended to come after developing a foot-blister. The foot-blister would bother me enough that I would begin to favor one side of my body over the other, or it would throw off my balance in someway. Then I would sustain the main injury. Lately I've been using this KT tape stuff for my recent knee injury, but they also sell a special blister tape product. I bought some, and it works like a charm. I'm adding it to my running setup especially for runs over 8 miles or so. Love the videos!!

[@TrailRunningWales]

Hi Sage, thanks for the video. I really enjoy your training talk videos. This one, in particular, is very useful to me. I've been having a recurring IT band (knee pain) injury over the last year. Weak glutes being a massive factor in this, so I'm on a mission to strengthen them. It's been useful seeing your routines.

[@garrettvelez2048]

I love your videos. I learn so much from them and you have made me a better runner. Thank you so much

[@Vo2maxProductions]

hey great to hear! thanks for watching!

[@hecsalgado3459]

Hi Sage. Cracking intro, nicely put together! Enjoy your videos and have been working on form and breathing. Thanks for all the advice!

[@taniashingler4511]

I wish I had seen this early on 😭😭😭 im 5 weeks out of a femoral neck stress fracture 🥺 🥺 🥺

[@zacktherunner2645]

Love the new training talk intro

[@Glauberoliveira1409]

Yes. Nice one ! great tips. As you said, sleep well and having a good nutrition are essential to a good recovery and injury prevention. Although, I don't have a plants' based diet. It is based in good sources of fat, protein (meat, eggs, milk, chicken, whey protein, minerals, etc.) and carbos. I drink a lot of water to help recovery and, as a rule, I add more water and more stretch when I increase volume. The stick is good, but I think a foam roller is much more interesting to prepare your muscles for running and help recovery after it is done. Anyway, together they make a whole. My weekly volume is 100 km now (preparing for a 1'22 half marathon).

[@garybrown9719]

Great video thanks I'm going to implement those streches

[@mikeymomikeymo]

Have you guys considered hosting training clinics? Or a Colorado running camp?

[@iangorner]

Great vids! Lot of great advice.

[@boti2305]

One of my weaknesses is the SI joint causing a false sciatic pain on my left side. I'm working on prevention with some isometric exercises with a dowel for opposites to align, ball to squeeze then strap for pushing outwards and squeeze again etc..somehow one day I may end up with this pain that can't not even walk properly for 2-3 days...like this it's hard to be consistent on my training. Have you got any ideas on how to deal with such issue? Thanks in advance, Sage.

[@praisethesun9005]

My plantar is swollen, been a week off running... :( Started doing intervals after a year of easy runs and tempos and got punished for my tight calves X) By the way I'm 2nd trimester and can already run a 3:53 mile.

[@TheTallAbacus]

Lol that dad chasing his young kid on the bike right at the beginning. Running motivation: save your kids life!

[@marienixon148]

I saw that! 😀

[@mickymc30]

We all daft at times as we may run a long distance but then can’t be bothered doing a few minute drills before and after the session

[@lostman65]

thanks for the video sage. this particular video came a good time for me. i've been increasing my intensity recently and noticed that my glutes are not participating. :(

[@skyekingdom0]

i keep getting anterior tib tendonitis :(

[@jonlynch8613]

I don’t know if you’ll see this, but do you think it’s possible to become a top tier runner starting at the age of 24? I’ve done a lot of physical train thru the years growing up and I’m still really fast but recently ive been on this hunt for some challenge and running is that.

[@jaydee3696]

Jon Lynch yes. Most people don’t slow until 40.

[@scannerdarkly2850]

Sage, cheers from Kansas. You're an inspiration.

[@brettbale9535]

Stretching Wild to Believe.

[@smkgw2]

i think one area a lot of people overlook is hips and muscles around them. if you work an office job where you're sitting all day, your hip flexors get super tight so making sure you're stretching them out before and after run is super important.

[@Vo2maxProductions]

yes...that is why I touched on the hips and other core aspects so much in this video. Also driving/commute time and any other sitting activity shortens the hip flexors. This gets more critical with age and all the time we spend sitting!

[@andrukthegreat]

Focus God damnit. good info Sage!

[@tdurden9532]

Solid advice from a Top Tier runner, thanx Sage ✊👍

[@JustinDoesTriathlon]

That's awesome, we've made a pretty dang similar routine. I'll be honest and say that I don't enjoy *doing* strength work very much, but every time I get lazy, I get injured. It's worth the time, that's for sure.

[@user-hs2hd7wp9g]

just twisted my ankle and this video was recommended, ironic

[@stevocanuck]

I feel like working an eight hour job while constantly on your feet, moving around puts you more at a risk of getting injured. I've ran before work before, and i can tell you with certainty that my feet, calves, achilles are aching when i get home.. And wearing steel toes with no support doesn't help. I need to over come this issue in order to compete in this sport. Office desk jobs have their own problems too

[@Vo2maxProductions]

yes, that is an added stress. Of course some standing and walking can be good...but yeah a full shift of working on one's fee (esp in steel toes) would be extra demanding and probably more stressful. I used to work in food service standing on concrete floors for 6 hours or so at a time and even noticed that would tire my legs out more for running...of course I didn't have HOKAs back then though!

[@stevocanuck]

Vo2maxProductions any advice on how to over come this? I would quit but got bills to pay 😂. I was only running under 20 miles a week while working and I still sustained an injury. This is where I can see people looking up to yuki kawauchi

[@TheTallAbacus]

I think recovery is just super important. Stretching, rest, hydration, warm ups and cool downs. Also I'm going to look for different steel toed boots for 2019 with more room and support. Mine are also very tight.

[@DimiGem]

@@stevocanuck What type of injury?

[@DimiGem]

Try wildland firefighting you'll be on your feet all day

[@ultrarunneradam]

good tips sage - I've started foam rolling before my runs now - slight pull behind knee last week which has put me out - too hard on my speed work just like you said :( gonna take it easy for a few weeks as goal is marathon des sables April 2019 - check my training vlog

[@tc-3]

Hip strengthening helps a lot.

[@cortexeducacao6220]

hey sage maybe you could do a video on sleep!

[@williamrunner6718]

I have numbness and tingling in my upper left leg. Have no idea what is going on. It hasn't stopped me from running though it just feels a little weird when I touch it.

[@pabloangel6746]

Thanks for explicitly mentioning sponsor plugs, shows more honesty than those that dissimulate it though they have to clearly show it to get the bucks... will keep watching your vids great tips

[@noahbenjaminmorales]

My phone thought I said “Hey siri i’m here” when sage was talking and then I heard in the back ground the siri on his phone did the same thing :D

[@Brickimated]

I get jealous while watching and inspired after watching your vids.👍🏾

[@williamrunner6718]

I just heard you were injured Sage? If it's true then I wish you a swift recovery.

[@dannymontes4110]

I really needed this. Thanks Sage great information

[@benlee526]

Ding ding ding, hip flexors and glutes in your 30s!!

[@Kevin-sy8uf]

4:08 that leafy green shout out

[@scotmockup]

Running down a Dream...

[@Incognit05]

Thank you! I needed this message

[@frostyglass3738]

Very informative

[@โอเคเด้อหล่า]

Thanks

[@papaedda]

Love the Running down a dream intro🤩

[@phxrsx]

I PR on my sleep all the time.

[@BAJF93]

Do a Q&A once a week.

[@jamesd5241]

Good vid!

[@ezrakleinbaum1819]

Hey Sage, great vid! I'm a big fan! I'm 14 years old and my mom doesn't want me to get injured so she limits how long I go running for. I'm allowed 35min. max. I've been running this long for about a year, and it's not hard anymore, I'm consistantley running close to 10k in that time. Any advice on how to train better within that 35 min time span? Thanks, Ezra

[@Skiier5728]

If you want to get better you need to run more. I think you should try to convince your mom that you won’t get injured. As long as you build up slowly and don’t do crazy mileage I don’t think there’s really a reason to worry

[@JustinCycling]

Using that copper sager on hairy legs seems like guaranteed hell to me... :P

[@Vo2maxProductions]

we use it with a massage oil (or something like olive oil)

[@johnhio1843]

Think it would literally cause lightning bolts with the amount of fur I'm packing.

[@benny3004]

LOVE YOU COACH SAGE Thanks for helping me sooooo much

[@soulrunwild]

awesome thankyou for this video! super inspiring and helpful

[@benstucki475]

I am a high school cross country and track runner. My pr's are 4:59 in the mile, 11:10 in the 2 mile, and 18:06 for 5k. What kind of training would you suggest I do during the winter (i'm also on the swim team in the winter).

[@DimiGem]

Snow shoeing

[@OmarAli-mh5mz]

Base training

[@Vo2maxProductions]

well swimming can be good aerobic base training. You could also run a bit on the side if you have the time/energy and want to get a "base jump start" heading into outdoor track season (assuming you have that in the spring). So mainly some shorter, Easy paced runs (no hard workouts or anaerobic running intervals). You could also so some strides (i.e. 4-6 x 100m with full recovery) a few times a week after runs to keep the speed up. Depends on your weekly mileage of running in the past. I would "build base" all winter in hs by running almost every day and doing up to 7-8 mile runs a lot (all Easy pace low intensity)...but that was considered fairly high mileage for most hs runners. Even if you were just jogging 3 times a week for 30-min on top of your swimming you would probably have an edge heading into track season. Depends what you've done in the past.

[@benstucki475]

@@Vo2maxProductions Thank you so much for the advice, ill have to do that during winter then!

[@marlinweekley51]

Follow coach Sages advice for sure but if your in an area of snow - xcountry skiing is best aerobic workout you can get.