Running in Circles: Realizations from My Running Mishaps

Running was my first introduction to physical activity - and it will always be my first love in the exercise realm. However, my experience with running has been rather tumultuous, and I wish I had possessed the knowledge that I do now; had my approach to running been different from the start, I perhaps would have evaded the series of injuries that have landed me where I am today. Of course, had it not been for these injuries, I likely would not have been drawn to the world of resistance training - but I could certainly do without the irreversible damage I’ve caused my feet.

As I’ve turned to strength training, I have realized the importance of proper form, not only in lifting but in all movements, including (and especially) running. Good form and posture are the foundations of healthy, sustainable, and effective exercise; without them, you’re almost guaranteed injury given enough time. When I began running, I largely concerned myself with pace and distance...How fast could I run 3 miles? How far could I push my long run? I drove myself to fatigue, seeking a satisfaction and catharsis I felt couldn’t be attained otherwise. But I put little thought into how I was running and ignored pains that should have served as warnings. Then I fractured my metatarsal and saw a physical therapist, who assigned me various glute- and foot/ankle-strengthening exercises, which I diligently performed daily for years. Nonetheless, because I unknowingly ran with my fracture for a week or so, my toe would never be the same; and my podiatrist insisted that I would likely need surgery at some point.

I continued to run for years afterward, once again prioritizing speed and volume over good form, offering my body suboptimal recovery and plowing through nagging aches until they developed into full-blown injuries. Ultimately, an improperly diagnosed talar avulsion fracture in my right foot forced another prolonged break, during which I saw another physical therapist who prescribed me a novel set of exercises. This process repeated itself yet again a year later when I aggravated my left foot. The endless cycle of injury - physical therapy - running grew more frustrating, reaching its peak this past year when my running gait literally fell apart. As I felt my foot scuff the ground repeatedly, I was forced to think about my form. And it was then that I finally realized that running with poor form is futile, a surefire way to hurt myself as I have so many times before. That was when I finally took a step back to regroup, reflect, and recover.

Humans were supposedly “born to run,” but we rarely raise children running; and our sedentary lifestyles clearly conflict with this “innate” ability. Most people can walk without trouble, but when a young adult abruptly decides to follow a “couch-to-5k” program it’s likely their form will be far from perfect. Knees may cave in, arms may swing wildly, feet may slap the ground like an elephant on a stampede. Some don’t stick with running long enough to encounter overuse injuries; but those who persist and neglect to treat running as a skill will find themselves sidetracked by these pains. Running is not just a way to elevate your heart rate, sweat, or burn calories: it is a movement that must be mastered. I, unfortunately, lacked that insight until it was (probably) too late.

I also exacerbated my situation through my consistency and pertinacity - traits that are both a gift and a curse. They enabled me to improve my running speed over the years, but they also caused me to push myself when I should have rested. I overlooked hip, knee, and foot pains because I didn’t want to stop running and feared losing my cardiovascular endurance. A slight discomfort that would have improved with a rest day would progress to severe pain, requiring me to cross-train as I let it heal. I love to push myself, but I realize I ran far too intensely far too often. Recovery is essential for all physical endeavors - one can never fully and truly push oneself without it. I was training myself intensely enough to perform fairly well, but I never rested sufficiently to progress and run at my best. Humans thrive in balance and moderation, a truth particularly pertinent to exercise. More is not always better, as I’ve discovered the hard way.

So, if you are so inclined to run - please learn from my errors. Practice running as a skill, building a strong foundation in good form. Choose moderation and listen to your body. And be grateful for the ability to move your limbs in a coordinated motion that traces back to our ancestors. The movement is an art.

Finishing up the Forest of Needwood 5-miler in 2011.