Let’s Talk about Avoiding Injuries…

This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.

Injuries. Does that word make you cringe!? I know I do. Last year, at this time, I was injured and frustrated. I hate sitting on the sidelines and watching everyone else run. I get a serious case of FOMO and seem to see runners out everywhere. (Is anyone else like this?!)
Thankfully, I haven’t had a serious injury for a while, but a couple years ago, I had a serious case of shin splints. So serious, that I forgot how it felt to run without pain for a very long time (obviously, I should have taken time off, but the old Bethany would never consider such things!) Whenever I face an injury or one of my friend feels like they have an injury ‘coming on,’ I always make sure to check the mileage on my shoes.
It may sound weird, but our shoes build up a ton of mileage (and like car tires) they need to be rotated!
As a beginner runner, I did not know any of this, but when I learned that running shoes should be switched out every 300-500 miles, my mind was blown! (FYI that’s about every couple months!)
Often times, our shoes break down and it causes added stress on joints, ligaments, tendons, SHINS, etc. Added stress = injuries and injuries = the end of the world 😉 As a runner, it is really important to have good quality running shoes (and really, any shoes) at all times! I’ve noticed a huge improvement, in my own running, when I take my footwear seriously!


As a runner, it is really important to have good quality running shoes (and really, any shoes) at all times! I’ve noticed a huge improvement, in my own running, when I take my footwear seriously!



A few weeks ago, I had the pleasure of receiving one of my favorite models of running shoes (the Mizuno Wave Riders 21!) I have worn this particular model often! I started with the 15s (my first real pair of running shoes!) and then jumped to the 18s, 20s and now, 21s. It is safe to say that this version, once again, did not disappoint.

I first noticed that they fit well, right off the bat. I’ve always loved how the Riders always fit my skinny feet, with the right amount of tightness. (some other running shoes I feel like I swim in.) I love how light they feel, while I am running. I hate running in shoes that feel heavy. Thankfully, these shoes are lightweight enough, they seem to give an extra bounce in my step! < I am all about that! I also love the mesh that’s featured in the toe box and the breath ability the shoes have! Since I am running a lot of miles on the treadmill right now, I appreciate the extra breathability. Lastly, the color is just gorgeous. I know that it a total girl thing to say, but I can’t help it.

Let’s just take a moment to appreciate how gorgeous. These are perfect neutral shoe for beginner runners to marathoners and anywhere in between! If you want to keep your feet happy, I would totally recommend trying these out!

And if you are currently injured, here are a few of my top tips on how to return to running, safely!



  1. Actually take time off. Like I mentioned before, I’ve struggled with taking the time off from running when my body really needs it. Last injury around, I took as much time as I needed until I felt good enough to run again. I didn’t wait until I felt 0% pain, but I did wait until I could feel it, but it wasn’t changing my stride or form. Another way of looking at this is ‘running up to the pain, but not through it.’ For me, I feel comfortable with feeling a little bit of comfortableness (like an awareness of ‘it’ being there, but if it is so bad I have to change my form or I am limping, etc, I stop.)
  2. Ice like there was no tomorrow. I used to not really ice at all, but with this injury I’ve found icing to be a GAME CHANGER. I don’t really know why I didn’t ice before, but now, I’m all about that icing and those ice baths. 
  3. Don’t allow it to ruin your life. Instead of throwing in the towel and thinking the worst, I really try to focus on what I CAN DO instead what I can’t do while recovering. I really think the mindset shift helps me recover fast, because I am  actively, rigorously trying to get my injury recovered as quickly as possible. 
  4. Use KTTAPE.  Last injury, instead of wrapping it with a typical ankle sprain wrap, I invested in some KTTAPE and I really think it helped support my ankle and keep the swelling down. I will definitely be using that again, but hopefully not anytime soon 😉 
  5. Start back to running, slowly. As much as it pains me to skip a planned, 15 mile run and only run 1.5, I know it is smart to not jump back into my training plan too quickly, too soon. I feel like returning back to running, at a slower pace, helps me stay injury free and eventually helped me dive back into my training plan! 

And there you have it, my top couple tips on staying injury free and, if you are injured, how to return back to your running game – strong!

Once again, thank you, Mizuno for the sponsoring a portion of today’s post! All thoughts and opinions are my own.

Questions of the Day

  1. How do you fight against injuries?
  2. Do you have a favorite brand of shoes?
  3. What are your Friday evening plans?