Running Efficiency and Injury Prevention
Running Efficiency and Injury Prevention
In the bustling and ever-growing area of metro Vancouver, running has become THE THING to do. On the quest to become the most green and most healthy city it’s no surprise to see a plethora of people running around the Stanley Park Seawall. But with lots of running comes a price - injuries!
There is nothing more discouraging than developing a knee, hip, ankle, or foot injury when all you want to do is go for your morning jog. Here are some tips for good running technique to help prevent injury:
Cadence. Cadence is the frequency of steps you take per minute. Famous running coach Jack Daniels proposed that a cadence of 180 steps/minute or greater helps to reduce the risk of injury. His data was derived from observing cadence in Olympic runners during the 1984 Olympic Games. Recent research has shown that the magical 180 steps/minute is not necessarily the ideal cadence for everyone. Although cadence may vary based on the individual, it has been shown that a higher cadence will reduce stride length and ground reaction forces.
Stride length. Stride length is the measure of how long your steps are when you run. It has been shown that a higher stride frequency - in other words, a higher cadence - and shortened stride lengths are associated with lower forces through the joints. Less force on your joints means less risk of injury.
“Push with the tush”. Research has shown a correlation between weakness in hip muscles and lower-limb running injuries. Therefore, strong hip stabilizing muscles will help reduce risk of running-related injuries. You want to be using those glute muscles to propel you forward during running.
Foot strike. Loads of people say to me, “I’ve heard that mid-foot running is best for you. Should I strike with my mid-foot?” The answer is IT DEPENDS! You can strike with your heel or your mid-foot as long as the loading is primarily through the mid-foot. Loading should occur under your centre of mass or base of support. If loading occurs in front of your base of support then there is a “braking” force going through the limb which will make you not only lose running efficiency but will also make you more susceptible to injury.
Shin angle. Ideally at the point of loading your shin angle should be parallel with your torso. If your shin is not parallel with your torso at the point of loading this means you are “braking” as you run. As discussed previously, this is not ideal for running economy nor for injury prevention.
Vertical oscillation. Vertical oscillation is the up and down movement of your body as you run. Lower vertical oscillation leads to reduced ground reaction forces placed on your body. In other words, the less up and down movement your body does during running the less force is placed on your muscles and joints.
There may be other factors that contribute to running-related injuries and inefficiency. Try to think about some of these running tips next time you go for your morning jog. These may help you to become a better runner and prevent your from developing a running-related injury.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4000471/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445255/
The Running Explained Podcast: The Mechanics of Running & Form with Dr. Matt Minard, DPT (@learn.2.run)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088121/
https://www.physio-pedia.com/Running_Biomechanics
https://curationofknowledge.com/2021/01/24/what-should-the-running-cadence-be/
https://runkeeper.com/cms/health/how-to-prevent-injury-by-improving-your-running-cadence/
