Today, I’m excited to kick off a week-long series here on runladylike.com dedicated to injury prevention for runners. The number one topic I receive questions about each week from all of you is on running injuries – Do I have one? Should I keep running? How can I recover quickly? Given my recent stress fracture scare, I thought I would dedicate the next 7 days to some tips and advice I really believe in when it comes to preventing injury and what has worked for me.

This week, I’ll be writing about the following topics:

• Tuesday: Everything you need to know about sports massage to help prevent injury and speed recovery
• Wednesday: Wearing the right shoes: How and when to buy, plus go-to tips from running shoe experts
• Friday: A runner’s journey to battle injury and how she came back stronger (you DON’T want to miss this!)
• Sunday: Using restorative yoga to help prevent running injuries

Whether your secret is a foam roller, The Stick, lots of stretching, spending time in the pigeon pose (Namaste y’all), a favorite pair of compression socks, regular deep tissue massage or simply not going too long in the same shoes, we’ll get it all on the table this week. My goal is that running is something that keeps us all healthy and happy. I know how challenging and heartbreaking it can be to be sidelined by an injury. Let’s make 2013 the year we dedicate ourselves to reducing our injury risk by doing what we know works. I can’t wait to hear all of your tips.

In the meantime, here are a few of my go-to philosophies when it comes to injury prevention for runners:

• Don’t do too much too fast. Avoid adding too much mileage onto your training one week to the next. The general rule of thumb should be to add no more mileage than 10 percent or so week over week, and that every 4 weeks, you should drop your mileage to help your body recover. Doing too much too fast will get runners every time, especially when you’re just starting out. Try to be patient. The miles and the progress will come. Don’t rush it!
• Make sure you’re running in the right shoe. I’ve said it before and I’ll say it again, get professionally fitted for the right running shoes at a local specialty running store. Do not go to a department store or big commercialized sports store to try to figure out which shoes are right for you. Being in the right shoes for the right amount of time is paramount to keeping your legs in tip-top shape. Likewise, you don’t want to run in shoes that are worn out. We’ll talk on Wednesday about when it’s time to change your shoes.
• Ice is your friend. If you are feeling any aches or pains, ice liberally in areas where you are feeling a little soreness or pain: 20 minutes on, 20 minutes off 2 to 3 times per day. And yes, I’m a fan of ice baths after runs longer than 16 miles. You can read more about what I think about ice baths here.
• Make stretching a regular part of your training. Incorporate dynamic stretching before your run (stretching while moving, like leg swings, butt kicks, high knees, arm swings, hip circles, etc.) and static stretching after your run (stretches you hold for 15-30 seconds). Adding restorative yoga one day per week into your training schedule is something I’ve found to be extremely helpful.
• Cross training will make you stronger. I believe that being a stronger runner with more power will help you reduce injury. By incorporating swimming, rowing, biking and/or strength training into your training schedule, you can have strength and power, not just endurance, which will help make you a more well-rounded athlete.
• Think about what you’re eating. A diet like the Paleo Diet that is designed to reduce inflammation can help reduce swelling in your body caused by running. Avoiding (as much as realistically possible) grains, dairy, sugar and legumes has been shown to reduce inflammation. Also taking fish oils can help (I take them daily). I know this is a bit more alternative, but wanted to throw this one out there.
• If you are feeling severe pain, don’t try to run through it. Stop trying to diagnose yourself on google and get to a sports medicine doctor STAT. This will help prevent long-term damage and give you the peace of mind knowing what is truly going on with your body.
• Rest is the only way to get better if you’re injured. I know that’s not what any of us want to hear, but if you are in pain, stop running. It is better to miss a few days or weeks of training or one race so you can run many more races in the long-term. Injuries call for readjusting our goals. Yes, that sucks, I know. But it is truly the only way to be 100 percent.

I’m looking forward to a great week of discussion with all of you. Here’s to running happy, running healthy and being injury-free.

Ready for Part 2? Read it here: Injury Prevention: Sports Massage for Runners

Ready for Part 3? Read it here: Injury Prevention: Running in the Right Shoes

Ready for Part 4? Read it here: Friday FITspiration: A Runner Overcomes Injury to Run Stronger

Ready for Part 5? Read it here: Injury Prevention: Yoga for Runners

What are your go-to tips for injury prevention? Are there other topics you’d like to know more about when it comes to injury prevention for runners?