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Recreational Runners – Here are 9 Tips from Physical Therapists
1. Great toe extension
Normal range of motion for your great toe extension (ie lifting your toe up) is between 60-70 degrees. This motion becomes important specifically to the push off stage of running. When you push off the ground your great toe needs adequate extension and bears much of your weight. Also, as the great toe extends the plantar fascia becomes taut and causes the foot to act like a springboard. Inadequate mobility of the great toe can lead to injuries, most commonly involving the plantar fascia.
2. Single leg stability
Weakness, tightness or poor neuromuscular control can all lead to poor single leg stability while running. A simple way to check this at home is to watch yourself step down off a step. Does your stance foot collapse? Does your pelvis drop? Does your knee cave in? If the answer is yes to any of these then there is work to be done on your single leg stability in order to prevent injuries. A physical therapist can assess where the breakdown is occurring and give you proper exercises to help correct.
3. Strength training
Concurrent strength training improves running performance more than running training alone. We spend a lot of time in single leg support while running and it is important to train for that with close attention to quadriceps and gluteal muscles. Greater eccentric strength (where the muscle is contracting as it is lengthening) is associated with improved running economy. Some great exercises include (but aren’t limited to): single leg squats, single leg bridges, side planks, clamshells, deadlifts/RDL, hip thrusts, and single leg step ups.
Single leg squat with added weight. If you do not belong to a gym or have weights at home, simply use a household object or family member.
Core strengthening exercise
4. Slow and steady progressions
The majority of injuries are not a result of poor mechanics or poor shoe wear but a matter of improper progression with running. When the load exceeds the load capacity of a structure injury will occur. Load capacity will decrease as you progress longer into a running session at the same time load is accumulating. A slow and steady progression, in combination with strength, flexibility training, as well as rest days, is important to avoid this overload of the system. Load will be affected by volume, speed, terrain, elevation and running form.
5. “Soft” running
Although the evidence is not clear that one strike pattern is better than another, midfoot strike and forefoot strike seem to have lower impact and injury risk than rearfoot strike running. Running quietly or softly will decrease vertical loading rate, decrease peak vertical ground reaction forces and change foot strike from a rearfoot strike in most cases. All these changes will decrease your risk of injury.
6. Cadence
Average cadence for runners is somewhere between 160-180 steps per minute. You can calculate your cadence by counting the number of steps on 1 leg in 30 seconds and multiplying by 4. Cadence will vary by runners speed, height and age. While you can increase your running speed by increasing your stride length or cadence, taking longer strides uses a lot more energy and leads to higher impact shock. Taking more steps per minute will actually decrease your energy expenditure. There are apps and playlists that can help set a cadence for training.
7. Leaning forward
It is best to run with a slight forward trunk lean. This brings the initial point of foot contact closer to the center of mass, eliminating the possibility of overstriding and excessive heel strike. A slight forward trunk lean should come from the hips or ankles and should not compromise posture.
8. Other flexibility considerations
Stretching is an important part of any runner’s routine and can help improve performance, reduce the risk of injury and improve overall flexibility. Areas that are important to target as a runner include, but aren’t limited to, calves, hip flexors, quadriceps, hamstrings and hip rotation (commonly seen in cobbler stretch).
Hip flexor & quadriceps stretch
9. Foot strength and coordination
Weak intrinsic foot muscles can lead to injuries. As the abductor hallucis, a muscle that moves your great toe, fatigues your medial arch can collapse. These tiny muscles are important for proper mechanics and foot pronation/supination while you are running. Important exercises for your intrinsic foot muscles are short foot exercises, toe spreading, great toe abduction and toe yoga. You can be properly instructed in these exercises by a physical therapist.
Single leg step down
Single leg strengthening exercise
Plyometric jumping exercises
Plank
One of many reasons to run- stay in shape to explore the world. Picture taken at Lake Louise, Banff National Park.
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