Running is one of the most common forms of physical activity in today’s society. It can be a social activity, a personal challenge and most importantly a great work out. It is a sport that everyone can participate in; all you need is a good pair of shoes (and sometimes not even that, my barefoot enthusiasts know what I’m talking about!) and a little motivation. That being said, running can be extremely hard on your body, especially when you are new to the sport or starting again after taking an extended break.  Injuries among runners are very common. From shin splints to rolled ankles and knee pain, no one is immune from getting hurt; however, here are some tips to keep you healthy and on pace. 

Do not do too much, too fast

When runners are just starting and beginning to make progress, they tend to push their limits. Although this is a great way to challenge yourself, it is important that you understand your body has a threshold and when exceeded this can result in injury. Your mileage should be tracked on both a daily and weekly basis. If long-distance running is new to your current exercise status (even if you were a former hardcore runner), then your weekly mileage should begin quite low. It is important that as you improve your mileage increases gradually. A consensus among the running community is the rule of 10%. Do not increase your mileage by any more than 10% on a week to week basis. For many runners and new runners specifically, 10% may even be too much of a jump. This is why when preparing for a race, whether it is a 10k, half marathon or a marathon it is recommended you start as early as possible. Could you train and complete a half marathon in 6 weeks? Maybe, but the toll it could take on your body and the injury risk you are exposing yourself to are likely not worth it. A recent study showed that runners who only increased their mileage by 3% a week had a much higher rate of success in their upcoming races than runners who ramped up their mileage quicker.

So how do you know where to start? As a new runner, start with short runs and accumulate miles over the week. It is important to understand how far you have been running, so I recommend using a GPS watch or an app on your phone such as “Map My Run” to help track each run. As you gradually increase your miles, you must listen to your body. If you find that you are feeling great after running 20 miles a week but when you increase to 23 miles in a week you begin noticing pains and discomfort, you may have to dial back to 20 miles/week for a couple weeks before attempting to increase your mileage again.

Do not run through significant pain

As runners, we all know that some discomfort is a part of the sport. Your legs and feet will likely be sore after a long run; however, if you begin to notice significant pain or discomfort while running, consider implementing cross training. Cross training activities like cycling will allow your body to continue adapting cardiovascularly while decreasing some of the stresses on your body caused by running alone. Aside from the odd rolled ankle, very few running injuries are acute and traumatic. Far more commonly runners ignore the pain and “tough it out” when they begin to feel discomfort.

This can result in repetitive overuse type injuries. This means if you continue to stress an irritated tissue in your body by running through it, you will continue to make it worse and it can become a much more significant issue. Sometimes all it takes is an extra day off when symptoms are minor to allow your body to recover. This is important because if you have an injury, it is very common for your body to adapt by altering your gait (running pattern.) 

This may cause you to become less efficient in your stride, develop bad habits or in a worst-case scenario cause an injury elsewhere in your body. Remember, everything is connected, so if you are running with a limp, the biomechanical stresses will be placed on a different part of your body. Give your body a chance to recover and if you think that an injury is nagging have a medical professional look at it. It is much easier and more beneficial to have an injury addressed with a couple of sessions of treatment early on rather than letting it persist and having to deal with it later when it becomes more serious, and your recovery time is extended.

Cadence (Stride Length)

The amateur runner may not put much thought into their running beyond putting one foot in front of the other, however, if you are finding yourself with consistent pain in your shins or recurring lower leg injuries, then the way you run may be playing a role. Research has demonstrated that a longer stride with your center of mass behind your ankle will increase the amount of force your leg absorbs from the ground. This increased force can lead to an increased injury risk and the accumulation of microtraumas that can lead to chronic injuries and discomfort. An easy way to implement a more efficient stride  is to ensure that your knee is above your ankle when your foot strikes the ground. If your ankle is in front of your knee when you strike the ground, your stride is too long and you will, in essence, be hitting the breaks with each step instead of propelling yourself forward.

If you think that this may be affecting your ability to run pain-free, try taking some shorter runs and actively think about taking shorter steps with your body and knee over your ankle upon foot striking. Your legs will have to move faster to maintain the same pace as before, but you might find that you are injured less often. It will take some time to retrain your brain to alter your running pattern, but with some regular training, you should be able to make the transition. 

Warming up and Flexibility 

As with any other sport, it is essential that you warm up appropriately. A great way to warm up your muscles before a run is to perform a dynamic warm up. This means warming up while moving rather than a traditional static stretch. 

Some great dynamic exercises to perform before running are:

1. Forward Lunges

2. Side Lunges

3. Body Weight Squats

4. High Knee walking

5. Single leg deadlifts

These are simple exercises that will increase the blood flow to your muscles plus improving your muscular coordination and help prepare you to start your running workout. 

After your run, it is important that you perform some stretching and foam rolling to help your muscles recover.  You can use any of your favorite stretches but plan to spend at least 5-10 minutes stretching. 

Foam rolling does not require you to spend extensive time per region. Some people get carried away, but targeting the tightest spots for 30-90 seconds should be enough before you move on to the next spot. This is a great tool to help target knots and trigger points in your muscles. If you have gone on an extended run (15 miles +), allow your body to cool down and recover before stretching. When you are running longer distances, your muscles will have accumulated a lot of repetitive microtrauma and optimal recovery can be delayed if you overstress the tissues by stretching and rolling immediately after the run. Give yourself a couple of hours to wind down and make sure you perform a gentle stretch before the end of the day. 

Quick Tips

• Don’t forget to stay hydrated. Water is always essential, but when training regularly your body requires even more water than you might think. In addition to water, your body will lose salt through sweating and it is important to not restrict salt intake. 

• Fuel your body with quality nutrients: As you train you will be burning plenty of calories, remember to replace them with a healthy diet including healthy fats, fruits, vegetables and plenty of protein to aid in your recovery. 

• Add strength training in your program. A diverse workout plan is essential to safe training, so just because you are training for a running event does not mean you can neglect the weight room. The stronger you are, the more resilient your body will become. You should use strength training to target common weak muscles such as the gluteus medius, hamstrings, etc. 

• REST. REST. REST. I discussed implementing a gradual increase in your mileage but remember, your body needs time to recover. You can have an active rest day where you go for a walk or a casual swim but give your body a break while training so it can recover and help you perform to the best of your ability. 

• Consider visiting a sports recovery center such as Colorado Spine & Joint Center as your training gets more intense and recovery becomes more difficult 

• There are plenty of things you can do to prevent injuries while training and these are just a starting point. Implement as many of these strategies into your routine as you can and you will be running pain-free in no time!

References:

The Chiropractic Success Academy