Running Tips

A few things to consider when tackling a longer run where you will be pushing yourself - whether it be a marathon, a half marathon or even a 5km jog.

Up to 80% of runners get injured each year. Studies have shown that the more fatigued you become during running the more likely the chance of injury is, while this might just seem like common sense it’s worth understanding just how running injuries occur.

Here are some of the main changes we see through the different parts of the body
and how they might affect you:

The longer you run and the more tired you get,
the more your form suffers.

We all know that feeling of pushing out the last few kilometers. When you start to get tuckered out, your foot flattens out as your arch drops. This flattening has been correlated with shin splints, plantar fasciitis, knee pain, and even lower back pain. This can be a precursor to changes in the biomechanics of the knee. As you become tired your knee tends to bend a bit more and coming into the midline, making you a bit more knocked kneed.

This all works to increase the amount of force that is going through the knee cap (patella-femoral joint). If this happens for too long,  we often see the most common running injury, aptly named “runner’s knee” or patella-femoral pain syndrome.

Next, let’s jump up from the knee to the hip. Fatigue has been shown to increase the amount side to side movement through the hip, too much of this movement will put stress on your hip itself and also your lower back. When you run you also tend to increase how far you lean forward. This can inhibit your all powerful core and can decrease the amount of arm swing you use. Your arm swing helps keep your core and glutes activated.  

The final thing to note, when you start getting tired during running, you tend to increase how far you stride, which also decreases your step rate. These two things can exacerbate all the previously mentioned symptoms.

So, what can you do?

Simply take a bit of a self-check when you start noticing you’re getting weary on your run:

1.     Look down to see if those knees are falling in

2.     Keep your torso in a nice upright position

3.     Make sure than you’re not taking long strides - you can think either about taking smaller steps, or more steps -  whichever works better for you

If you are experiencing pain or discomfort with running make a booking at Cedar & Soul for an assessment.

Ref.

1.     Van Gent R. N., Siem. D., Van Middelkoop. M., Van Os. A. G., Bierma-Zeinstra. S. M., & Koes. B. W. (2007) Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 41(8):469-80

2.     Benson, L (2015, October) Running in an exerted state: mechanical effects. http://lermagazine.com/article/running-in-an-exerted-state-mechanical-effects 

3.     Corte, N., Greska, E., Kollock, R., Ambegaonkar, J., & Onate, J. A. (2013). Changes in Lower Extremity Biomechanics Due to a Short-Term Fatigue Protocol. Journal of Athletic Training. 48(3), 306–313.

4.     Dierks TA, Davis IS, Hamill J.J Biomech. (2010). The effects of running in an exerted state on lower extremity kinematics and joint timing. Nov 16;43(15):2993-8

5.     Wesley. R., and McCullough. M. (2014) Review of Medial Tibial Stress Syndrome: A Comparison of In Vivo and Computational Methods. Austin J Biomed Eng;1(5): 1025

6.     Wilder R., and Seth S. (2004) Overuse injuries: tendinopathies, stress fractures, compartment syndrome, and shin splints. Clin Sports Med. ; 23:55–81

7.     Yates B, White S. (2004) The incidence and risk factors in the development of medial tibial stress syndrome among naval recruits. Am J Sports Med. 32(3):772–780

8.     Galbraith, R. M., & Lavallee, M. E. (2009). Medial tibial stress syndrome: conservative treatment options. Current Reviews in Musculoskeletal Medicine, 2(3), 127–133.

9.     Tahririan, M. A., Motififard, M., Tahmasebi, M. N., & Siavashi, B. (2012). Plantar fasciitis. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(8), 799–804.

10.  Gautham P, Nuhmani S, Kachanathu SJ. Plantar fasciitis: A review of literature . Saudi J Sports Med 2014;14:69-73

11.  Meira, E. P., & Brumitt, J. (2011). Influence of the Hip on Patients With Patellofemoral Pain Syndrome: A Systematic Review. Sports Health, 3(5), 455–465

12.  Cooper NA, Scavo KM, Strickland KJ, Tipayamongkol N, Nicholson JD, Bewyer DC, Sluka KA. (2016) Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. Eur Spine J. (4):1