Warmer weather is here and one of our favorite summer activities is getting out for a good run. Whether it's on the road or on the trails, running is a great way to get outside, improve your health and fitness, and alleviate stress.
However, as a physical therapist I often see clients present with running-related injuries once the mileage starts to ramp up. Here are three principles that we utilize with our clients to help keep them out of pain and crushing their weekly runs.
1. Follow the 10% Rule
Most running-related injuries happen from doing too much too soon. This typically happens when we increase mileage or intensity too quickly. The biggest issue here is that we don't provide the body with adequate periods of recovery between runs.
A good rule of thumb when increasing weekly mileage is to limit increases to 10%. For example, if you're averaging 10 miles per week, aim for 11 miles the following week. While it may seem like a small increase, the gradual progression week to week will build to larger volumes while providing ample time to recover.
Keep in mind, this rule isn't perfect but it's a good place to start. Ultimately, you still need to listen to how your body is responding.
2. Optimize Your Cadence
Cadence, or the number of steps per minute (spm), is one of the easiest factors to modify to help improve running efficiency. We've also found that it's the easiest way to reduce knee and ankle pain with our clients.
As cadence increases, it will automatically reduce stride length and shift towards more of a midfoot strike position. This will reduce strain on the joints and limit the "braking force" experienced with a heel strike position.
Ideally 160–180 spm is our goal. We start by establishing the current cadence by counting the number of steps taken in 30 seconds and multiplying by 2. From there, we use a metronome app that allows us to adjust to a desired number.
Just like the 10% rule for volume and intensity, we want to make sure we are gradually progressing cadence as well — increasing by 10–15 spm at a time until we reach the target range.
3. Build a Strong Foundation
Strength training is extremely important for anyone looking to avoid injuries with running. Unfortunately, many runners sacrifice strength training because they either don't like it or don't want to get bulky.
Strength training is the best way to build what we call "load tolerance" in the muscles, connective tissue, and joints. Without adequate tolerance to loads, you will begin to experience tissue failure leading to nagging aches and pains.
The most important areas to strengthen for runners:
- Lateral glutes
- Quads
- Hamstrings
- Calves
If you are dealing with a running-related injury and want to enjoy the warmer weather, you deserve to see a physical therapist that not only knows how to rehab injured runners but also shares a passion for running.
