Introduction
This post represents the “maiden voyage” of the Expedition Performance Education Series. This first series will be: “Ready to Run.” We’ll be using this series to cover:
-Injury patterns
-Strength exercises to improve performance and tissue capacity
-Mobility routines to promote recovery
-Workload management
-Choosing the right running shoe
-Hydration
-Nutrition
Running is one of the most common forms of activity for both recreational and competitive athletes. In fact, in 2021 it's estimated that 49 MILLION people went for a run. The popularity of running unfortunately comes with a high rate of injury.
A systematic review by Kakourris in 2020 found the prevalence of musculoskeletal running related injuries to be 44.6%. This means that nearly HALF of ALL runners experience an injury.
70-80% of these injuries are due to overuse, mainly involving the lower body. The most common injuries included:
(16.7%) Patellofemoral Pain Syndrome (knee cap related pain)
(9.1%) Medial Tibial Stress Syndrome (shin splints)
(7.9%) Plantar Fasciitis
(6.6%) Achilles Tendinopathy
If you're a runner and have an injury, know that you are not alone! Remember, 70-80% of these injuries are due to overuse, meaning they are preventable! Strength exercises are a great way to build performance and help prevent injuries.
Perform the strengthening routine 2-3 times per week to keep your body ready to run:
Squat: 3x15
Forward Lunge: 3x10/leg
Hamstring Slides: 3x8-10
Lateral Band Steps: 2x10-15/side
Single Leg Heel Raises: 2x10-15/leg
Front Plank with Hip Extension: 2x10/leg
Side Plank with Leg Lift: 2x20-30”/side
Mobility work is also a common practice performed by runners and it's often utilized as a warm up. Mobility exercises are a great option to facilitate RECOVERY after a hard training session. Specifically, we want to target the musculature taxed by running: Hip flexors, adductors, glutes, quads, hamstrings, and calves.
Perform each of the following stretches 1-2 rounds and hold each for 30-60 seconds at a light intensity. Remember, the sensation of a stretch is part of our body's “protective mechanism.” Be sure to keep it to a light intensity.
-Half kneeling hip flexor stretch
-Butterfly groin stretch
-Quad stretch
-Hamstring stretch
-Glute stretch
-Calf stretch
Keep in mind: YES - strengthening exercises are incredibly helpful! However, WORKLOAD MANAGEMENT is KING & QUEEN when it comes to staying pain free on the road.
What does this mean? It means your mileage per week should start low and increase in a gradual and step wise manner to help your body adapt to the demands of running. The number 1 reason for running related injuries is simply doing TOO MUCH TOO SOON.
A study by Nielsen in 2014 from the Journal of Orthopedic and Sport Physical Therapy found that runners who increased weekly mileage by 30% were more likely to sustain an injury than runners who progressed by 10% or less.
Our bodies are adaptation machines when given appropriate progressions. Decrease your risk of injury by avoiding SPIKE IN WORKLOAD.
Looking for guidance on running performance or injury prevention? Send us a DM!
Reference:
Kakouris, N., Yener, N., & Fong, D. T. P. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of sport and health science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001
Nielsen, R. Ø., Parner, E. T., Nohr, E. A., Sørensen, H., Lind, M., & Rasmussen, S. (2014). Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. The Journal of orthopaedic and sports physical therapy, 44(10), 739–747. https://doi.org/10.2519/jospt.2014.5164
