At time of writing, I’m currently training for a 50k race in May 2024. One day, I was asked the following question that stayed in the corner of my mind ever since: Alex, how can you train for a 50K race without getting injured?

It’s a very good question indeed.

I didn’t know what to answer back then. Now, with more experience in my training, I can give you some tips that have worked for me.

Every 4th week is a recovery week

The recovery week is magic. I work my legs hard on the previous 3 weeks, and my body needs to catchup. Intervals and long runs are very strenuous on the legs.

  • I replace intervals with a 30 minutes run at a chatty pace.
  • I cross train at an easy pace. No exertion, be it swimming or cycling.
  • I give myself 2 rest days during which I do not exercise at all.
  • I reduce the intensity of my workouts.

Strengthen your body

Do your heel raises, one leg stands, lunges, core conditioning (the whole belt, not just the chocolate tab) religiously, every week.

I have a local gym which offer various classes as part of the membership. I make full use of them: core conditioning, cardio, strengthening, spinning, pilates, etc.

I think it’s important to get a PT or a coach to check you’re doing the exercises the right way. Doing an exercise the wrong way over and over again will lead to injury. Sometimes you need to keep your back straight. Other times, you need to bend slightly your knees. Again, you will need a qualified trainer to spot any misalignments.

Your core muscles are just as important as your leg ones

I used to suffer from lower back pain when running. The lack of core strength caused my body to “wobble”, forcing my lowerback to compensate for the lack of support. After a couple of weeks doing core exercises, my stability increased and the back pain disappeared.

Taken from Runkeeper.

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The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles (the chest, back, abs, and obliques) are what keep your torso upright when you run, and reduce “wobbling” when moving your arms and legs. Core strength allows the pelvis, hips, and lower back to work together more smoothly to expend less energy. Core strength also significantly improves balance, meaning that you recover quickly from missteps small and large.

Core strength for distance runners is especially important. Towards the end of long runs or races, when you are extremely fatigued, your form begins to suffer. Poor form slows you down and makes you prone to injury. Core strength helps you maintain good posture, and reduce the pains that result from poor posture over a long distance.

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Hire a running coach

A good running coach should be able to:

  • Check and help you correct your running technique.
  • Show you the correct exercises to strengthen your muscles.
  • Help you train smart. Overtraining is a thing, and they will keep you in check.
  • Hold you accountable. It’s a lot easier to give up if no one is pushing you, right?

We see many things on the Internet about running techniques, “the best training plan you will ever need”, etc. Urban myths and misconceptions are a thing, so a coach should help you doing the right thing and debunk those myths and legends.

I see it as an investment. I hired a coach for a total of 12 weeks. The first block 6 weeks was focussed on the running technique and the second block was focussed on strengthening. Whatever I got out of these 12 weeks helped me build a solid foundation on which to train from.

Learn from your injuries

Let’s be clear I’m not wishing anyone to get injured, let alone for the sake of it, but injuries always occur when you are doing something wrong, so understand where your injuries come from and how you recovered from them.

Don’t increase your distance by more than 10% per week

That figure is questionable because running is not a mathematical formula, but I use it a guideline and reminder to increase training volume and intensity at a controlled pace. Going too far, too fast will greatly increase the risk of injury. (The 10 percent rule).