Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Monday, January 31, 2011

10 Laws of Injury Prevention

  1. Know your limits: Every runner has an injury threshold and when you break it you get injured. Thresholds tend to be at 11,25, and 40 miles per week.
  2. Listen to your body: Runners can be crazy the way they'll run through pain. They need to pay more attention to pain and the root of what is causing it.
  3. Consider shortenting your stride: Studies have shown that is runners shorten their stride by 10% they reduce their risk of injury by 3 to 6%.
  4. Use strength training to balance your body:  When you strengthen the hips - the abductor, adductors, and gluteus maximus - you increase your leg stability all the way down to the ankle.
  5. Rice works: Rest, Ice, Compression and Elevation for immediate treatment.
  6. Run on a level surface: Running in an unbalanced way - mile after mile, day after day, week after week can cause hip injuries.
  7. Don't race or do speedwork too often: For a middle of the packer one day a week of speed training is enough. Racing too often can increase your chance of injury by 25%
  8. Stretch the back of your legs: The muscle groups at the back of the legs - the hamstrings and calf muscles - stand atop most lists of "best muscles for runners to stretch."
  9. Cross-Training provides active rest and recovery: Experts agree that most runners benefit from at least one nonrunning day a week.
  10. Get shoes that fit: You have to figure out which shoe is best for you. According to Runner's World Magazine there is no scientific evidence that says forgoing shoes reduces your chance for injury,
What steps do you take to reduce your chance of an injury?


  1. Good for you, Art! I, too, am trying to get fit at 50. I started running last year and am still struggling enormously. I lost some weight and gained some back. Now I'm training to run the Rock n Roll half marathon in San Diego in June. I'm running 3 day/week, this week I'm doing 3/3/5. I have a running blog, too. www.rungwenrun.blogspot.com.

  2. Great, thanks for your comment.
    I looked at your blog,
    I need to add the training widget to.