Tips to Help Avoid Running Injuries and How to Stay Healthy Long Term! | Sage Canaday Training

[@walker2837]

Diet, exercise, sleep and stress control = the 4 corners of health

[@thegumbychronicles4892]

Good advice. I'm 63 and average 45-50 miles a week, I mix up the types of runs-trail runs, slow and easy road runs of various distances and some spadework once a week. Racing well-1:36 half marathon last month, more trail races later this summer and CIM in December. Maybe Boston or the Nagano marathon in 2020. Love this sport!

[@paddywiggle]

I hope to be as fast as you in a few months. I’m a third of your age though. People like you really inspire me!

[@globalwisdomchannel]

Hi Sage...I'm 42 years old. i usually finish my run with 15 minutes of Body Weight Core Strength Workout (5 / week)...has helped me stay injury free even though i'm forced to run on asphalt as there are no trails around.

[@Heinrichdouglas1]

Strength training and 80% slow runs made all the difference for me.

[@danielfarrugia3884]

Excellent! I am a coach and the number of people who can't get there head around that is mind blowing. Slow and easy for 80% is key

[@codynewlon93]

That’s what I started doing this year. I’ve seen a lot of improvement too and I feel better than I have the past 5 years. I just wish I could’ve comprehend the importance earlier 😅😅 I’m actually seeing old fitness come back faster than I expected and I know it’s from the easy mileage and strength training.

[@raymondconaway9683]

Hein Mynhardt have you seen a increase in performance?

[@Heinrichdouglas1]

Raymond Conaway absolutely, 14min improvement in marathon PR (took 18 months though), likely due to no training interruptions as a result of an injury enabling a strong aerobic base.

[@Dissey]

I love these kinds of videos, always reminding me of important things on my journey to become a runner forever. Thank you Sage for being such an inspiration, you are my Running dad :)

[@bentimberfalling]

Sage is better than a doctor

[@codynewlon93]

3 years ago I was running 100+ weeks then I got an injury do to dieting and no sleep is what I believe is what happened. It started to bleed into later training. So at the beginning this year I told myself to just start all over and just do low easy mileage. I’ve also made my diet and sleep a number 1 priority. It’s totally worth it. It’s taking time but so far this month I’ve seen some major improvement from a month ago. Taking the time take care of myself and just let my mileage build up naturally and just diet better. I’m probably the happiest I’ve been with running in 5 years. I’m glad I hit the reset button.

[@roustabout4fun]

Attitude and mental health...too...The whole package. All the Best at Comrades-

[@ironmantooltime]

*altitude* and mental health 😎

[@carlogaytan7010]

@@ironmantooltime altitude of 420m over sea level😂

[@mondoc7976]

Holy Cow Sage you nailed it with this video upload, I don't agree with you sometimes on your approach to racing ( but I keep watching ) & we both know it's not one shoe fits all ( both parties ) but man oh man are you spot on with this one. I've been in that life of juggling work, diet, social life, training & for me both parents passing away. Fatigue, weight gain & no motivation, mono, low iron...all of the above. FF 3 years & life is good, no juggling life & running rather I'm balancing it and its going well. Happy trails bud!

[@vrd555]

well ive been inactive since last october and ive been back for 1 month... i always value sage advice... thankyou for the determination sage!! appreciated a lot!!!!!...i got my 4.38km this week ..i watch your vids all the time for motivation x

[@minecraft_shortsmc]

Yeah during xc I started doing like 30 mpw, then in indoor my teammate essentially taught me how to actually train, and so I went straight up to 40-45 mpw with him, which was dumb. About 5 weeks later I got a tendon injury (I'm really happy it wasnt anything major yet) and I was out for a week. Then I feel down stairs and sprained my ankle pretty badly and was out for almost 3 weeks. I started running 10 miles per week and increased by 5 every week until I get to 35, and am going to cap there for summer. This week is 25, no sign of injury yet so I'm pretty happy about that.

[@Tompsf1]

Great message Sage. I ran 18:59 at Parkrun today and at 32 years old, my weekly mileage has averaged 40 miles per week for ten weeks. Before that I might have averaged 25 miles a week over a season at most. I was keen on racket sports and general fitness but now I am focusing on running as a speciality. I am on a journey to discover what average mileage I need for 8- 16 weeks to help me achieve 17:5X for my local Parkrun 5K. In the meantime I’m testing my speed endurance in a half marathon on 19th May, on road. I train about one third my miles on road, one third on grass and one third on treadmill. Usually with slight undulations for the terrain.

[@Wanderlust073]

Great vid. Another n=1 personal anecdote: as miles/wk and age increases, stretching and foam rolling becomes mandatory for injury prevention. Especially age...

[@Padre_Destino]

Warm up routine like 1 - 1,5 km easy jog and dynamic stretching before a run is the way to go for me. There are also days that I just don't make it because I'm limited with time and then problems appear...

[@richardhislop-harvestthena4882]

Thanks for this coach Sage!!! ❤

[@seankillip6903]

Sage you should make a vid that targets the younger running group. I think people that have only been into the sport for 5 years have a lot to learn

[@minecraft_shortsmc]

Yeah I had a month off recently and it sucked, but it was just 2 injuries overlapping which was very unlucky (first one was overuse, but 2nd was because I fell)

[@Vo2maxProductions]

sorry to hear! hope you are on the mend now!

[@Ahd6000]

I tried to increase my weekly kilometers from 86 to 120 first week it works the following week I get shin splints after every quality workout

[@alanjohnson8396]

Thanks Sage and a question. How many days per week would you suggest a mature and slower runner actually run and train who wants to improve his running time yet remain healthy and uninjured?

[@louiseclark7837]

Hi sage, thanks for the great video. I am always confused about strength training - how many times a week should I be doing? How long should a strength session be?

[@vincentkeith1800]

Glad someone wants to survive a long time in this fukd up world.

[@NakedWarriorPoland]

very wise talk Sage, thank you! BTW: what do you think about barefood running? (question connected with your tip#2)

[@kevinm2982]

Keep up the good work. You have motivated me to increase my mileage from 10 to 15 miles a week to 25 to 30 miles a week. I'm training for a half marathon in September in which i hope to best my PR of a half of 1:33.

[@zsoltszigetvari6538]

Cold shower also helps me with the recovery and strengthening the immune system.

[@carlogaytan7010]

Yes! After you get out especially👌

[@Skjeggspir]

Don’t try changing your stride or technique unless it’s really really necessary. You won’t get better or faster, you’ll just get injured.

[@liljemark1]

So true!

[@cliftonmadden1992]

This is one of the most helpful videos I have watched! Thanks Sage!

[@phillipmccandlessbp]

I only come here for the "Hey Sage Canaday here, with ANOTHER training talk." 😉

[@mikewifak]

This is a random place to ask this question, but I am not sure where else to do it, and I trust you to give an honest answer. I am a 39 year old male who has been running for about 1.5 years. I'm currently sitting somewhere around 40 miles a week but working through a marathon training plan, so that is on the increase. I have run 6 half marathons, with a best time so far of 1:32. I was looking at your BQ plan, but I just need somebody to give it to me straight: Is a BQ going to be a pipe dream for me within the next few years? I want to go after it so bad, but I want to be realistic. Thanks for any feedback. Your channel is my favorite running content I've found. Cheers!

[@PatrickWhatUp]

Definitely doable based on that half marathon time. Just look at the BQ times from recent years, and shoot to beat the qualifying time for your age bracket by a minute or more, since the qualifying times get lower every year, but you don’t know exactly what time you’ll need until after you run your qualifier. Several years ago I ran more than a minute faster than the previous year’s qualifying time but still missed qualifying by 49 seconds because the time needed ended up being about 2 minutes faster than the previous year. I ran my goal time but still failed to qualify.

[@cnay2983]

Sage! You have been my no.1 go-to running guru for 5 years now. How bad is beer? I just love a beer after a run and a long day at work... is that really hurting my possible running gains>?

[@vikombucha]

feet suffering right now - listening this video carefully !

[@africaart]

Any time I run (usually 5km), I always have an injury. If it's not my shin, it is knee & one time; my back.

[@Welther47]

strength training, run shorter distances and slower. meaning walking or almost walking speed. Loose weight (if that is relevant)

[@jakebencentcornito838]

Thank you sir sage, you realy have a ton of information bout running, hope i can meet you in person... From Philippines

[@liljemark1]

I really like you've maybe started (or always have) to talk about time on feet instead of the age old miles per week. For us working and raising a family runners, thinking about running 30-90 minutes per day makes so much more sense than doing certain mileage. Someone sub-elite/elite will fly their 16 mile easy run in 60 minutes while your average dadbod (that's me) would run over two hours per day if the training plan said 16 miles easy.

[@bboy6surme]

Good one Master !! Thank you hope we all stay healty! God bless

[@rosarioadrianacandelerorue3710]

Thanks for translating to metric 😁

[@priyankchhajed1407]

listening to you is so good :)

[@impracticalrunner7529]

This is my favorite video of yours

[@MusicStuffSome]

Nice video one thing I’ve always wondered about is all the work I’ve done in my life I’ve always been on my feet and sometimes you can think oh my feet legs hurt having to stand and do work after a run but maybe actually it’s a bit of a privilege always having to be standing sort of from a postural development standpoint?

[@stevocanuck]

Most of my injuries have come from the lower legs, and i think it's from trying to run in the 4-5 minute pace too soon.

[@codynewlon93]

Stevo Canuck taking it slow at first shows in your later training. It has its own benefits

[@skylersandoval2974]

You’re the best.

[@cameronmueller]

Thanks for the awesome information.

[@tc-3]

Words of wisdom.

[@BAJF93]

Do a video on exercises to do while injured.

[@SebastianTrii]

It all depends on what kind of injury...for runner as part of injury prevention it's great to do squats with back to the wall/ball, lunges also sideways, groin exercises, glutes... many exercises we call Woman exercises...

[@PDARUNS]

Hey sage love the videos. Have you ever had IT band issues? I have had some this past month it has cut my training down a bit. Was wondering your take on it? Cheers

[@IanLoughead]

For me high mileage is 60-70 km per week. Yup. I do cycle a lot though. I suspect I "could" go higher mileage, but that would also require more strength work to keep healthy.

[@BAJF93]

Just a week ago i caught an injury... If only you've posted this video earlier.

[@TheMoonSeesMe]

In my experience injury takes weeks and month to build up before it spills over into an injury. There may have been nothing you could have done to prevent it as it could have been all of the running in the lead-up to it that was the cause - not the single run when you were injured. Rest and come back stronger, eh?

[@BAJF93]

@@TheMoonSeesMe I don't know why it happened. I had a pretty rough week. Maybe it was not enough rest combined with to hard trainings.

[@seansrecords]

I find I get injured when I'm neglecting the smaller things - rest , nutrition , maybe drinking alcohol too and also increasing training too quick. It's always obvious when I look back but it's easy to do if your not paying attention or being undisciplined

[@brandonspiegel2293]

I greatly appreciate the knowledge bro!

[@colinmcdonald6003]

Interesting that you said that you could get a sudden cardiac event.

[@Sh_2081]

I know that a road and sidewalk are both not soft surfaces, but which would be less stress on my legs?

[@drjdidier]

AKI (acute kidney injury) may be relevant to runners and other endurance-sport athletes and may be evidenced by high blood creatinine levels--low eGFR-- and proteinuria. This usually resolves 24-48 hours after an event, but is this something that is on your radar? Do you check creatinine levels when having blood work? NSAIDs can exacerbate kidney issues. Many athletes take anti-inflammatories for strains, sprains etc.... and some take them prophylactically. As a professional runner, have you come across others that may have kidney issues from running or from taking nsaids while training/competing?

[@fredrikjosefsson7679]

Its a lot of talk about mileage / week, difficult to relate since I’m a significantly slower runner. Is it really mileage and not time on feet that is important, for fitness etc?

[@dannymontes4110]

Thanks a lot Sage. Super uper information.

[@Lowtoner1]

Hi Sage, I'm wondering what your take is on HRV (heart rate variability) for training and recovery purposes?

[@ironmantooltime]

Sage what's ya view on carbon x?

[@QronoZ713]

He's sponsored by Hoka, just fyi. But they seem pretty good.

[@x__dos]

to Avoid Running Injuries do not repeat this at home 0:05

[@Mileswinter]

What is your take on 80/20 running? It kind of ties in with your video I think. Id be interested to hear your thoughts on this concept after reading Matt Fitzgerald's book (which made a lot of sense to me).

[@browngrizzlybear]

I've been running since 4 years ago last 1 half year my training highest than before bcs more serious. And I hand pain in my tibialis posterior ankle, my doctor said it's overuse. You said at video you've ever overused and how you treat the problem?

[@andrewryder1319]

8:54 The Cornell dairy bar put a lot of pounds on me! Go Big Red!

[@calebbottomley5043]

Excuse my ignorance but what is mono?

[@chrispotterfan]

would you guys say coffee is bad for your health?

[@sudrakjin]

Hi Coach Sage! How’s it going at the 100k Hoka One One Carbon X event?

[@kennethiofi3839]

"When I grow up" haha :)

[@SneakySteevy]

Its better to do 4 x 5k in a week or 2 x 10k a week?

[@rmp3769]

4x5k

[@moustaphabaya7887]

Anyone here fasting for Ramadan..? Basically muslims fast for 30 days where they cant eat or drink for 17-18 hours a day... i just wonder if you have any idea of how to keep my fitness so i can get back to running after this month..? Appreciate your videos!

[@youratowel14]

What a rough spot to be in I wonder what else you can do besides get up at like 2am train and then eat at 4-5 or whenever the time is

[@priyankchhajed1407]

great question :)

[@moustaphabaya7887]

youratowel14 I thought about that.. but with school and exams approaching that wont be possible 😅god bless all of us

[@kieranobrien5718]

Would it be possible to have 'easy' runs in the late afternoons / early evenings so that you can eat shortly after finishing? Keeping in mind you'll probably be low on energy. But perhaps this option allows you to maintain some fitness while being able to recover with food and sleep shortly after your runs. It will certainly be difficult to tackle any hard workouts, but I think it's possible to at least maintain fitness during the month. Wishing you the best of luck :)

[@moustaphabaya7887]

Kieran O'Brien, that sounds like a brilliant idea!! Thank you for your comment, really appreciate it! Ill definitely try.. God bless🙏🏼

[@RossKempOnYourMum01]

Hard to imagine this dude being stressed

[@bennettbrake6553]

Great video! Nick symmonds made a real good video on injury free tips too

[@leejordan6647]

Is it really necessary for anyone to run 100 miles a week?...

[@nicksmith2162]

Lee Jordan it’s only necessary if you are a professional

[@dj-fe4ck]

No one should ever run more than 120 miles a week, not even the fastest marathoners in the world. Anyone who does more than that will pay the consequences later.

[@ralphhancock7449]

If you can do it, and progress with it, then why not? Obviously it's a matter of maintaining your adaptations , or advancing them, with the requisite frequency, volume, and intensity. To simply 'maintain', I suppose you could get by on half the volume. But, the irony is, too much stress leads to inflammatory responses and arterial plaque. Would be helpful if we had better guidance, especially for the ambitious and impatient runners.

[@praisethesun9005]

No, but if you take two people and all else being equal, the one that has trained their body to 100 miles per week is going to be a stronger runner than someone who can only handle 60.

[@19Kamau79]

One runner told me doing "only" 50-60miles per week. What I know he recently did 8,2km winter run in 27:35 and he is sub 2.32 marathoner few years back.

[@zaphod2]

Post pictures where you did weigh an extra 20 pounds or it didn`t happen! ;)

[@TheSunshine123flower]

30km a week gives me injury already 😂

[@tomhamilton64]

TheSunshine123flower same, it sucks:(

[@jesse6002]

Ayy mechanical engineering haha

[@dj-fe4ck]

120 miles is the maximum that anyone should ever run and train in 1 week. Anyone who does more than that will pay the consequences later.