DON’T GET HURT

Movement is the reward. The rest—speed, stats, noise—can wait.

The real message of movement is running—on your terms.
  1. Maybe you’re starting again after a long break.
  2. Maybe you shuffle a couple miles now and then.
  3. Maybe you’ve got a quiet streak going and you want to keep it alive.
Good. Let’s talk about not breaking down.
The #1 Goal: Don’t Get Sidelined
At our age, the injury isn’t the sprain itself—it’s the six weeks off that follows.
It’s losing momentum. Losing your groove. Questioning if you should even start again.
So here’s how to avoid the stuff that stops your progress cold:
1. Warm up like it matters.
Not a stretch. A warm-up.
Start walking. Then walk faster. Then ease into a jog.
Give your joints a minute to remember what they’re doing.
2. Run under your ego.
If your brain says, “Let’s go 4 miles,” and your body says, “Let’s go 2,”
you listen to the quieter voice.
3. Rest without guilt.
Rest is not quitting. It’s refueling.
If your body feels off, take the day. You’re not falling behind.
4. Repeat after me: shoes matter.
If your feet hurt, your knees pay the price. Get decent shoes. Replace them when they flatten out.
5. Strengthen the small stuff.
Your core, your hips, your glutes—these are the shock absorbers.
You don’t need a gym. Bodyweight squats, planks, bridges a couple times a week will do it.
Longevity Is the Real PR
You don’t need to push through pain.
You don’t need to “tough it out.”
What you need is to be out there tomorrow.
That’s the game now.
One run at a time.
One good decision at a time.
Stay humble.
Stay aware.
Stay in it.
Because the only race that matters now is the one where you’re still moving in ten years.
That’s all.

    let’s run forever.

    And if you know a man 50+ who’s thinking about lacing up again,
    invite him in.
    There’s a whole community here.
    Still running. Still learning. Still becoming.

      THE PERSONAL MILE

      Chrondomalacia.
      I heard the word and thought: “That’s gotta be a Latin dance.” Right?

      So wrong.

      It was a patella (knee cap) injury that took me completely out of the fight.
      It slowed my return for over a year.

      And those of you—like my friend Merrick, WSU grad of ’88—who’ve logged serious miles, take note.
      Some call it runner’s knee.
      Call it what you want—it’s an overuse injury.

      Punishment for running with passion and too little caution.
      The kind that has you staring at the ceiling asking God,
      “Why me?”

      When I first couldn’t run, I hopped on a bike.
      It was the COVID era. We had Peloton.
      And soon my buddy became this screen leader named Cody.

      Morning rides became ritual.

      But that sexy Latin dance name didn’t go away.
      I ran for months with an elastic knee band.
      It helped.
      But the pain lingered.

      Eventually, my chiropractor recommended laser treatments.
      They worked.
      Fourteen minutes of sitting in the dark,
      with flashing lights and a laser on my kneecap.

      And another on my head—to “clear the brain fog.”
      Psychedelic.
      Felt like the closest thing I’d had to a Hendrix show since ’69.

      Here’s the point:
      Listen to your body.
      If the knee’s calling—treat it.
      Prepare to live with it.
      And be grateful you can still move, run, and repeat.

      TOOLBOX

      Injury is the wall. Prevention is the door.

      You don’t need to be fragile to get hurt—you just need to be over 50 and moving without a plan.

      This isn’t fear. It’s foresight.

      Here’s how to avoid the most common running injuries, and what to do if one shows up at your doorstep:

      1. Know the Enemies

      Here are the top culprits that take runners out of the game:

      • Runner’s knee
      • IT band syndrome
      • Plantar fasciitis
      • Hamstring strain
      • Achilles tendon injury
      • Chondromalacia
      • Chronic knee arthritis
      • Stress fracture

      Each one has a fix—but only if caught early. Don’t ignore tightness. Don’t run through sharp pain. Don’t be stubborn.

      2. Treat Smart. Return Slow.

      Most injuries respond to:

      • Rest
      • Ice
      • Physical therapy
      • Gradual return to movement

      Painkillers like NSAIDs or acetaminophen help short term, but don’t mask pain and pretend it’s progress.

      Give your body the time—and tools—it needs to heal.

      3. Use the Tools That Keep You Running

      • Compression wraps for swelling
      • Foam rollers for IT band issues
      • Heel lifts for Achilles relief
      • Knee braces or patellar taping for tracking issues
      • Orthotics or night splints for foot support
      • Laser therapy—yes, it sounds wild, but it worked for me.

      The right gear can buy you more runs. Cheap pride costs you time.

      4. Don’t Wait for Injury to Act

      • Warm up with purpose. Don’t skip it.
      • Strengthen your glutes, hips, core. This is your insurance.
      • Replace your shoes regularly. No, they don’t “still look fine.”
      • Listen to your knees. They often whisper before they scream.

      Final Word:

      Getting hurt doesn’t mean you failed.

      Ignoring the signs—that’s the mistake.

      Stay smart. Stay strong. Stay grateful for every pain-free mile.

      Let’s run forever.

      With fewer setbacks. And fewer side-lining stories.

      HELPFUL LINKS – Further Reading