As a runner, injuries can be a frustrating setback, and I've had my fair share. In just three years, I suffered from four injuries, including a hip injury that took me out of commission for a few months. However, with the Detroit Free Press Marathon on the horizon, I decided to give it another shot.

The challenge was daunting. Preparing for a half marathon in less than six months after an injury was a challenge, and less than a month before the race, I realized I hadn't run over 8 miles yet, making me more nervous.

To stay injury-free, I focused on two things: cross-training and strength training. Cross-training is an excellent alternative for runners who cannot handle high mileage or are returning from injury. To do it right, aim to bike or elliptical for the same amount of time you would have run for. For example, if you need to skip a 4-miler because your knee is hurting and you would have done it in 32 minutes, bike or elliptical for 32 to minutes.

On days with high mileage, I incorporated strength training to train my legs while they were already fatigued. Lifting helps reduce the risk of injury and strengthens weaknesses to improve running.

When race day arrived, I was determined to have fun, knowing that I'd already achieved my goal of making it to the starting line healthy. As I crossed the starting line, I ran to the beat of the city, keeping up my pace until mile eight. That's when I realized that I was on track to break the two-hour mark. At mile 11, I was already in tears when Michael called to check on me.

Despite some pain in my hip, I pushed through the last 2.1 miles, and nothing could take away the joy I felt as I crossed the finish line in under two hours.

If you're a runner facing setbacks, remember that cross-training and strength training can help prevent injury and improve performance. And when it comes to race day, remember to have fun, stay positive, and push through any pain to reach your goals.