Just like any physical sport or activity, running takes a toll on the body; and if you overtrain, it can lead to serious consequences. Depriving your body of nutrition for energy, running faster than you should or longer than you should or on surfaces you shouldn’t can all lead to long- and short-term injuries such as tendinitis, plantar fasciitis, shin splints, runner’s knee or, worse, stress fractures and long-term ligament issues.

Take this from me, as I am actively preparing for a half marathon on a recovering foot diagnosed with both tendonitis and plantar fasciitis just three months ago! I overtrained with sprints and incline runs on a treadmill in improper Nike cross-training shoes which made it so I consequently had to take the entire month off from running, switching over to a stationary bike. After my resting period, I only had eight weeks to come up with a training schedule to get me prepared to run the Disney Princess Half Marathon, only a couple weeks away!

Eight-Week Training Schedule
Please note if you have not been doing other intense fitness, I would not recommend an eight-week training schedule. This is for those who are at a high fitness level and just need a back-on-track training plan.

Avoiding Injuries While Training 

• Get fitted for proper running shoes at a local running store. I wear On Cloudflyer, which have added support for distance running.
• Pace yourself; don’t try to keep up with faster runners. If you can’t talk, you are probably going too fast.
• Drink lots of water. Bring a handheld water bottle with you if you are going long distances.
• Warm up with dynamic stretches.
• Cool down and do static stretches after running.
• Bring running gel packets to make sure you have electrolytes and added energy. Some brands include GU, Mourtin, Spring Energy, Boom Nutrition, Huma Plus and many more.
• Try to run on even and soft surfaces; try not to run on concrete.
• Make sure you are cross training and taking rest days; your body needs muscle and recovery!

• Utilize muscle percussion guns, muscle rollers and tennis balls to release lactic acid or treat yourself to a deep-tissue massage to relax tight and sore muscles.

• Find a training plan that suits your fitness level.
• If you are feeling pain in certain areas, you should see a medical professional to see if you can still perform alternative exercises that are less impactful, such as biking or swimming.

— Christyn Pek, business development executive