Running Smart
Want to run pain free? Consider these tips
Follow the 10% Rule of Training: Increase your weekly mileage and long run distance no more than 10% to avoid the biggest contributor to running inuries: doing too much, too fast. Try to gradually and sustainably ramp up mileage and intensity in order to prevent overuse injuries.
Mind Your Cadence: Research shows a cadence between 160-180 is optimal for efficiency and injury prevention. How to find out your cadence? It’s easy. Count how many times your right leg hits the ground in 30 seconds of running and multiply by four. If the number is less than 160, consider gradually increasing cadence until you are in the ideal range. Tips: think about running with “fast and light” feet and taking quiet steps. This should help you keep your turnover faster and improve your cadence.
Strength Train Regularly!: runners love to run, I know! But you will improve your power output and your body’s resilience to training load if you strength train 2-4 times per week in addition to your running training. Make sure you gradually progress the load/ weight to ensure you are getting stronger through progressive overload. Don’t know what to do? I can help you create a running-focused strength plan. I promise you- being strong makes running more fun.
Get a running gait assessment: I offer running assessment that includes slow motion analysis to help to ensure your running form is optimal. Based on what is found, I will cater running drills and exercises to your specific needs. Most importantly, this will help prevent or treat injuries in conjunction with PT.
