Does running always lead to injuries?
Many running enthusiasts have asked me this question: Why haven't I gotten injured after running for so long? Actually, I want to ask back, why does running have to result in injuries?It's the bad mindset and incorrect running methods that cause injuries..So, let me talk about why I haven't gotten injured in ten years of running. Maybe after reading the whole article, as long as you love running, you'll gain something.
I'll first list some of my running experiences and actual examples. I started loving running in 2006 when I came to Shanghai. It's been a full ten years now. I learned about marathons when I came to Shanghai for school, and that's when I started running. In the beginning, I had never run five kilometers. I remember the farthest distance I ran in high school was three kilometers. I started learning art in the third year of junior high school, and I also studied art design in college. People who study art are particularly patient.
When drawing, the sequence is very important. For example, in sketching, you need to outline the contours and positions of the characters first; then, draw the contours and positions of the facial features; and finally, refine the details. There's no way to skip any of these steps. If you try to take shortcuts, drawing the nose first, then the eyes, and then the ears, you'll find that the result looks neither human nor ghostly. Why mention drawing? Because, in fact, all things follow the same principle.There are no shortcuts; you must take it step by step, gradually and steadily..
Because I deeply understand this principle, I started building a foundation at the beginning of my running journey: two kilometers, three kilometers, five kilometers, training gradually. Plus, people who draw are not in a hurry and particularly enjoy the feeling of being alone. Seven or eight years ago, I couldn't find any companions to run with. In school, everyone was studying art, and to them, waking up at 6 AM every day to run 30 laps around the track made me seem like a fool or a madman. Everyone knows that Shanghai's winter is bone-chillingly cold, but I never let the cold weather delay my running plans.
During my college years, because I had no running companions, as I said,without comparison, there is no harm.I ran seven Shanghai Marathons. In the first three or four editions, you had to go to the marathon committee to fill out the registration form, and there were hardly any people registering on-site..Without comparison, there is no sense of competition.,I just enjoyed the feeling of running alone.So, my mindset for running was particularly good. Even during the marathon craze in the past two or three years, I didn't deliberately pursue performance.
Some running friends might say I lack ambition, but I know very well that running brings me joy, not a way to prove how great I am. As an amateur, I understand that the goal of a mass marathon is to get everyone moving, not to be faster, higher, and stronger. That's for professional athletes. As an amateur, I can never compete with even the worst professional athletes. So, I want to say that running should be something you genuinely enjoy and find happiness in.
Whenever running is mentioned, if your running volume and distance are too large, there will be various 'watermelon-eating' spectators or seniors advising you. They might say, based on their experience, that running like this will give you arthritis when you're older, and you'll ruin your knees. Actually, I want to ask, have you ever run? Many people will cite professional athletes, saying, look at so-and-so, their toes are deformed, and they've ruined their bodies. Professional athletes need to constantly break their limits and push themselves. But for me, running is just a personal hobby. I don't need to push myself to the limit or challenge myself. Since it's a hobby, I see it as a process of enjoying sweating, persistence, and courage, and ultimately,finding happiness, not suffering or pain.
During my 4050-kilometer running journey, many friends had many questions. How did I manage to run so far without getting injured? First, I must say that in these ten years of running,I didn't give myself the chance to get injured.Why do I say I didn't give myself the chance to get injured? With a good mindset, I didn't run for the sake of performance or challenges, nor did I constantly compare myself with others, which greatly reduced the chances of injury. If I felt uncomfortable,I would stop or slow down.Following these two basic principles, except for accidental sprains, running almost never caused me any harm. Some injuries are permanent, so never give yourself the chance to get injured.
Before my running journey, I did a lot of preparation. It took seven days to run 250 kilometers along the Yunnan-Tibet line, from Kunming's altitude of over 1800 meters to Tibet's Dongda Mountain at 5008 meters, testing my body in segments. In the icy, snowy high-altitude conditions, I felt fine during the run, which led to more detailed preparations for my running journey.
Besides extreme cold weather, I also tested running in Shanghai's 40+°C heat in August. During the hottest part of the day, I ran 40 to 50 kilometers for several consecutive days. In July and August, my running volume increased to six or seven hundred kilometers per month. Throughout the process,I constantly monitored my body's reactions and state..Without a decade of foundation, it's easy to get heatstroke. Why do this? It's simple: only with thorough preparation could I safely and smoothly complete my running journey alone. Just like a marathon, if you haven't done long-term foundational training beforehand, you'll likely encounter problems and suffer by the end.
Besides adapting to the weather and my body, I also made detailed preparations for my gear. I personally believe that the best gear doesn't necessarily protect you from injury,but rather,gear that suits youcan reduce the likelihood of injury..
In the daily sun, I made thorough preparations. First, for sun protection, I applied sunscreen every day, not to avoid getting tanned, but to prevent sunburn. When I used to run long distances without sun protection, my arms would feel very hot under the shower at night, and I realized my skin was sunburned.
Later, whenever I ran under the sun, I made comprehensive sun protection preparations. Over these thousands of kilometers, many friends asked why my face wasn't too dark when I returned, implying I hadn't turned into an African brother. Actually, I brought three visor caps when I set out. Everyone knows visor caps can provide shade, and they did a great job of protecting my face from sunburn. Besides sun protection, my visor caps also had anti-odor fabric, and more importantly, reflective strips all around. Sometimes, I had to run long distances to reach the next town, running in the traffic-filled night. Unlike running on a track with a fixed route, outdoor running involves cars coming from all directions. The reflective strips on my visor cap made me visible to drivers, increasing my safety and preventing accidents.
For safety, I equipped myself with many warning lights, similar to the small police lights, which I attached to the back of my waist pack, along with a reflective vest. Drivers could see me from afar, enhancing my safety during outdoor runs. If you like night runs or have no time to run during the day, I suggest you buy these small items to add a layer of safety to your night runs.
Another interesting thing is that many running friends asked if I only wore one outfit. It might seem that way, but I need to explain. Running over four thousand kilometers in one outfit would make it infested with lice.
Actually, when I set out from Shanghai, I had red and white T-shirts that I wore alternately. After running for a while, I found that the red T-shirt absorbed too much heat under the sun, making it very hot.The white T-shirt, on the other hand, reflected some of the sunlight, reducing body heat significantly.
When I set out last September along the southern coast, the sun was particularly strong, and I was almost always running under the scorching sun during the hottest part of the day. There were also many typhoon and rainy days, so I was almost always soaked. To avoid catching a cold or getting sick, I brought six or seven identical T-shirts. These custom-made T-shirts were the thinnest I had, dried quickly after rain, and were very breathable in hot weather. Throughout the journey, I didn't catch a cold or suffer from any other ailments.
In summary,I run to find joy and encounter stories.No matter your reason for running, you need a good mindset. Secondly, respect the natural order, which means gradual progress. Taking shortcuts or rushing will lead to injuries. Finally, understanding your gear better provides more protection.Remember, some injuries are irreversible.So, I hope everyone avoids giving themselves the chance to get injured. I hope my experiences help you on your running journey.
Author: @Runner Xiongxiong (Codoon nickname)