Runner's Guide to Healthy Running

Runners Guide to Healthy Running

By Dr. Sarah R. Hnath PT

Running is great for getting in shape and relieving stress, and with this gorgeous weather and fall races coming up, it’s a great time to get outside and start racking up the miles. But the last thing you want with is to be sidelined by an injury. So what’s the best way to run without limitation and decrease the risk of injury? It’s a combination of training correctly, balancing strength and mobility, getting proper nutrition and allowing for adequate recovery.

Concentrate on Proper Technique

Traditionally, training for runners consists of increasing training time and distance for optimal performance, but no

attention is paid to mechanics, Faulty body mechanics can result from lack of knowledge of proper skill &

technique, muscle weakness, imbalance, and/or tightness.

For starters, positioning is key. Important things to think about when running is to start with & maintain perfect

posture with an upright head, relaxed arms and no bending at the hips. Starting and maintaining this position

while running is vital to running with correct technique, once positioning goes, so does ones running performance. 

Once you start running with the right position the next step that follows is a “fall” or “forward lean” in the correct

position. One common error runners make is bending at the waist instead of maintaining good posture, this can

lead to over use of the hips and knees and lead to injury. One tip to remember to avoid this faulty pattern is to

lead with your hips instead of your head and upper body. 

The final piece of technique for optimal running is your leg pull. As you maintain good posture and fall forward you will need to lift the foot off the ground to move forward (and not fall on your face!), your leg should look like a figure 4. It’s important to make the hamstrings, the muscles in the back of your thighs, do the work here. With this piece of running technique you should notice that after you pull your leg and your foot hits the ground, the forefoot will strike first. When the heel strikes first, increased force goes through knee, which is a prevalent problem area for many runners, especially women. Conversely, evidence shows that when you land with your forefoot first, there is less lower leg pain and pressure when using this technique. 

This can be a lot of information to digest and difficult to change, especially for those runners that have been using improper technique for years. A good place to start is to have a physical therapist, coach or even a friend video tape you while running and look to see where you are now and identify any major problem areas. Some questions you may want to ask yourself are: Is my posture good? Is my head upright? What is going on at my arms? Am I bending at the waist? What are my legs doing? Can I see a figure 4? Where does my foot land? 

Embrace Strength and High Intensity Interval Training

One aspect of training many runners, weekend warriors and seasoned marathoners alike, tend to avoid is

strength and high intensity interval training (HIIT). Strength training & HIIT is one of the most important things a runner can do. As previously discussed, proper technique is vital for efficient running and injury prevention. In order to maintain good posture, attain a forward lean and pull with your hamstrings one requires strength in all major muscle groups.

Current research shows that less is more. The best running performance comes after short duration, high intensity strength training as opposed to increasing time and distance. In one recent study, short-term plyometric or explosive strength training improved the energy expenditure (running economy) of moderate and long-distance

runners without sacrificing performance. Not only does short duration, HIIT improve strength to

help attain proper technique, it increases the amount of power one has to propel themselves forward. Additionally, it's much easier to maintain optimal positioning for a shorter period of time than a long duration, meaning improved performance and less chance for injury. 

So how do I implement this kind of workout into my schedule? For starters, this approach will open up your

schedule tremendously! Instead of spending hour upon hour trekking along on a treadmill or at the track working

at 60% of your max effort, you can take 15 minutes to perform a high intensity circuit of exercises such as sprints,

squats and lunges at 100% effort and really get more bang for your buck! The important thing to remember is use

good technique with ALL exercises you do in order to get the most out of it and prevent injury. Other important tips for runners is to put variety in your routine from 20 meter sprints to 800 meter runs, give your body adequate rest time whether it’s taking a day off or working rest into your routine (example: sprint 30 seconds, rest 30 seconds 15 times), and push yourself to your max effort to improve and see positive change! 

Work on the Core

So we’ve discussed the importance of technique and strengthening muscles such as your hamstrings, but did you

know a strong core is important too? Studies have shown that distance runners improve their efficiency and time

to exhaustion with a mix of strength training and core-specific training. 

Core and total body strengthening is especially important for female runners. Women undergo changes during

and after pregnancy, menopause, and throughout the lifespan that can lead to issues such as low back, pelvic &

knee pain, urinary leakage and more due to muscle weakness. 

Core stability is one of the main areas I focus on with all my clients. My biggest piece of advice for women and men alike when it comes to core strengthening is to make sure to include all aspects of the core: pelvic floor, transverse abdominus (deep abs), multifidi (small muscles between your spinal segments), and believe it or not, your diaphragm. Some good activities to include are Kegels, planks, and work on breathing with your diaphragm. Check out my article on the core and how to use it for more details!

Warm up with Dynamic Stretching

One of the most common questions I hear from runners is how to stretch before running to improve

performance and avoid injuries. The short answer is, don't. 

Many runners were taught to do stretches while staying stationary, but new evidence indicates caution. This sort of “static stretching” should generally be avoided prior to a run unless combined with a proper warm-up because it can actually have a negative effect on maximal muscle strength and performance. 

The best way to get ready for a run is a good warm-up and a bout of dynamic stretching, according to the latest research. In addition to performing a proper warm-up and dynamic stretching before running, once you’re done, myofascial release (MFR), a manual technique, should be implemented into your program. MFR helps improve mobility of muscles and connective tissue around the muscles, bones and joints called fascia. MFR has been shown to decrease fatigue and soreness and significantly improve pain better than just stretching for common conditions in runners such as plantar fasciitis and runners knee. Having good mobility is also important for maintaining good posture and technique with running and other physical activities. 

A great way for runners to apply these mobility tools is to set aside time before and after runs and workouts

to warm up with a light jog, jumping jacks, jump rope, or anything else that will get your blood pumping, perform

some dynamic stretches such as high knees or butt kicks, and use tools like foam rollers & lacrosse balls to

perform self MFR on common problem areas like the IT band, hip flexors, glutes, calves and plantar fascia (sole

of the foot). 

For more specific mobility for better performance you can schedule an appointment with me in which I will perform manual techniques including myofascial release, active trigger point release, joint mobilization/manipulation and more! My goal is to advance my clients' wellness and take a proactive approach to overall health & well-being. I am dedicated to helping you get the most out of wonderful physical activities such as running and feeling good while doing them.

Proper technique is not something that can be changed overnight, it requires learning the proper skills, drills and

running body mechanics from an expert and gradually implementing them into your running program in order to

prevent injury and get the best results. I’ll assess your current running form, hone in on areas that need

improvement and teach you drills, skills and more to correct those problem areas.

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