The Big Running Question: Should I Train Through Injury?

Injuries.  They happen.  But they come with the territory of exercising and maintaining a physically fit lifestyle.  Participating in Ruckus could very cause a small injury or two, but what happens if you get injured before Ruckus...or any other running event for that matter? 

An injury can just be a setback and not a reason to give up on your training.  Sure, Ruckus is a race, so you are running (at your own pace!), but that doesn’t mean the only worthwhile training is jogging.  If you suffer an injury leading up to your 2013 Ruckus event, here are some ways you can continue preparation for your fun in the mud.

Trying Biking

Many are convinced that biking is the best training option for injured runners.  The best part about biking is that you have the option of using a stationary bike or riding on a trail in the fresh air.  Your legs are still the primary recipients of the strength training, and like running workouts, you have the option of doing intervals or a pedaling at long, steady pace.

Water Works

Constant pounding from running on grass or concrete can take a toll on a runner’s calves and shins.  If you are sore from this, try doing some pool exercises.  Running in the water offers resistance for strength building without the wear and tear on your legs.  Swimming laps is also a great cardio work out and strengthens the upper- and lower-body.  Plus, you might be swimming in some mud, so you want to master that breaststroke!

Efficient Elliptical

One of the most common machines at your local gym, the elliptical is a great alternative to running.  The motion closely mimics your running form, but does not require any impact.  Another advantage of the elliptical is that you can choose to work harder on your legs or arms, as both are used to power the machine. 

Pain, Pain Row Away

Few people have access to an actual in-water rowing machine, but the machine at your gym will do just fine.  This is a fantastic exercise for building muscle in the quadriceps and hips, which will be very helpful when attacking Ruckus’ climbing walls, cargo nets and numerous other obstacles.  However, this machine is often used incorrectly, so either study the proper form or ask a trainer for some pointers.

Stair Strength

Much like Sisyphus having to roll a boulder up a never-ending hill, the Stairmaster can be depressing.  But if you can look past its monotony and challenges, you’ll realize how good of a workout stair climbing can be, especially when nursing an injury.  Runners tend to have strong hamstrings, but the muscles targeted on the stairs are the quadriceps and hip flexor, which will lead to better muscle balance. 

So if you think your injury is holding you back from being a RuckStar, think again.  Try these running substitutes and find the one that works best for you, and you’ll be ready come race day!

5 Most Common Mud Run Injuries

Unfortunately, participating in any sporting event runs you the risk of injury, and mud runs are no exception! We stress the importance of having a great time at Ruckus, but just as important is being safe.  We encourage all competitors to be weary of some possible injuries that may also result from a mud run (and we will give you tips on how to prevent them, too!): 

1.      Heat-related injuries

As you know, Ruckus comes to Kansas City on April 6.  Spring season will be in full force and there is always the chance for a summer-like scorcher (especially with the unpredictable weather in the Midwest!).  Additionally, our Ruckus races will be held in the middle of summer in both Boston (June 15 & 16) and Pittsburgh (July 13).  Being fully hydrated and nourished before, during and after the mud race is absolutely crucial.  More important than stretching or a few pre-race striders is ensuring that your body has the necessary nutrients to take on some daunting obstacles.  So make sure you show up to Ruckus ready for battle, armed with the essentials: water, sports drinks and of course, bananas (but we will provide you with that too!). 

2.      Sprained ankles

During the Ruckus run, you will use just about every muscle, bone and tendon in your body.  But your feet and legs are still as important as they would be in a road race.  Ankles can sprain easily on something as miniscule as one awkward step; so when running on so many different terrains, solid ground is not always a given.  We recommend maintaining focus on the people and space around you, keeping an eye on uneven ground, as well as other competitor’s feet.  And make sure you train before Ruckus.  If your feet, legs and ankles aren’t strong enough for competition, you run a greater risk of getting injured. 

3.      Random cuts and bruises

Do yourself a favor and stop by the drug store on the way to Ruckus and pick up a pack of Band-Aids.  Sorry folks, but you’re probably going to get a few boo-boos along the way (especially if you’re tackling the obstacles as hard as you can!).  If you don’t get a few cuts and bruises, then you probably skipped a few of the challenges we offer (which is still okay).  With more than 20 fun and difficult obstacles, Ruckus might leave you with a few stories to tell at the water cooler at work on Monday.  Remember: cuts and bruises fade, your Ruckus accomplishment will last a lifetime. 

4.      Rope burn and splinters

 

We know that the word “race” usually implies an emphasis on your lower body, but if you haven’t yet realized that Ruckus is no ordinary race, then it’s time to start catching on.  Your upper body is going to be just as sore the next day!  You will be challenged to pull yourself over eight-foot walls, climb over twisted fences and swing rope-to-rope like Tarzan.  Unless your hands are already calloused, then prepare for a few discolored digits.  But we guarantee you won’t notice any of that before you start enjoying some adult beverages post-race.  To avoid any rope burn or splinters, we recommend wearing padded gloves (like fingerless weight lifting gloves) during the race. 

5.      Damaged egos

Hopefully by now you have talked some family, friends and co-workers into signing up and competing as a team.  With this friendly competition undoubtedly comes a little extra something on the line.  We want each RuckStar to leave it all out on the course, but make sure you save a little extra something for that last kick before the finish line, otherwise your boss or older sibling (or even worse...younger) might pass you.  You may still walk away with a medal, but he or she will also walk away with a year’s worth of bragging rights…and neither ice nor Ibuprofen can heal that!  How can you avoid a damaged ego?  Start training NOW!!