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He is being held on 100, 000 bond. Join The Discussion. Click Comment Link Below And Fire Away As a runner, doesn t it seem like we re almost always suffering from one injury or another? It could be as minor as a brush burn or cut suffered from an accidental fall like local running blogger, John, recently experienced. Maybe it s shin splints like local running tweeter, Scott, has been dealing with. Or it could be a recurring knee issue such as local running tweeter, Ryan, has been trying to keep under control. I bet you guys had no idea you were fodder for my articles, did you? The reason I started thinking about this is because I met up with some runners the other evening at a local diner and one of the women mentioned she was currently suffering through Achilles tendinitis. I have dealt with this a couple times in my life and it s definitely not fun. Let s be honest, no injury is fun and I ve had my fair share: shin splints, ITBS, stress fracture, tendinitis and SI joint issues. As my friend discussed her current bout with Achilles tendinitis I started thinking about my own current running injures. The thing is, I don t have any right now. I have been injury free for almost a year now. Then I tried to figure out why I have been injury free. What is my secret? I have no real secret to unveil other than this; when I feel pain I immediately back off and take care of it. This was a promise I made to myself during the stress fracture recovery process. I did not want to be on the sidelines again. Since then I have dealt with little issues and thankfully, I have listened to myself. The problems came mostly in the form of shin splints in the months directly after the stress fracture. I told myself that it was okay to take an extra day or two off from running now. In fact, it was much better to do so now instead of being forced to take off two weeks or more a couple months down the road. Remember the term RICE, Rest-Ice-Compression-Elevation. Give yourself permission to take a day or two off from running. In the bigger picture, the totality of your training cycle, a handful of miles that you did not run will not matter as much as you think it will come race day. Icing, compression and elevation do a great job at alleviating many runner s problems. Ice 10-15 minutes at a time, several times throughout the day. Ramp up mileage slowly. There is a 10% rule, a lot of you out there have heard it before. The rule says that you should not increase your weekly mileage from week to week by more than 10%. This is what most people and experts consider a safe practice for avoiding injuries. Another rule which coincides with the previous rule is to follow either a 2/1 or 3/1 pattern with your weekly mileage. What this means is either two or three weeks of building mileage followed by a cutback week. Stretch before and after running. Not everyone does this and it s a continual debate. A year ago I stretched both before and after all of my runs. I became very limber and life was good. Then I grew bored of all the stretching or perhaps I just didn t have the time, so I started stretching only after my runs. I didn t notice any change in my running per se, nor did the lack of pre-run stretching cause me any injury. I was curious about the non-stretching side of the debate so I did that for a while, too. The only thing that did was make my sore muscles last longer. So, back to the post-run stretching for me.