Are You Ready to Run?
Whether temperatures are getting warmer or runners are simply increasing their mileage for a race, we get a lot of questions about running mechanics and running injuries. Many people who run do their best to maintain their training when the weather isn’t as good or when they are busy, but there are always fluctuations in training. When running volume spikes relative to what has been done for the past few weeks, injuries are more likely.
Running consistently year round can be challenging for many reasons. This blog will help you stay healthy, learn how to manage your training and run your best.
How to Increase Running Mileage Without Getting Hurt
One of the most important aspects of staying injury free while running is to be gradual with any increases in your mileage. Don’t expect to be able to make huge jumps in mileage in a short period of time. You have to let your body adapt to extra stress over time and be patient.
There is a rule of thumb called the 10% rule in the running world that says you shouldn’t increase mileage more than 10% per week. For example, if you ran 20 miles this week, you shouldn’t run more than 22 miles the next week.
Its a little simplistic and too general, but the concept is sound. If you are increasing running mileage, do it gradually.
If you are a beginner, just focus on running consistently and stick with the same mileage for a few weeks. Then start to progress no more than 10% per week or so.
More experienced runners will know how their body reacts to changes in mileage and can adapt the 10% rule to their situation.
For example, say someone usually runs about 20 miles per week and they are going on vacation to a mountainous area when they usually run on flat ground. This person might want to actually decrease their mileage to account for the increased stress of traveling and running on hills.
Another runner might deliberately increase mileage by more than 10% but run at a much slower pace overall.
Basically, it depends. We know that answer can sometimes be frustrating but its true. This is where a good coach, Physical Therapist, etc. can come in.
In general, increasing running mileage more gradually and being more consistent overall means you’re less likely to get hurt.
How to Prepare Your Body to Run
Now that we’ve covered mileage and running volume in a general sense, let’s get to some of the specific things we have runners work on. These are aspects of mobility, strength and mechanics that you can work on to prepare your body to run safely and efficiently.
Mobility for Runners
Ankle mobility for runners
It should go without saying that your feet and ankles are important for running.
This test looks at both ankle dorsiflexion and plantar flexion, which are important for good force absorption, stride length and push off. If you can’t pass this test, use the same motion as a mobility drill to improve this over time.
Hip flexion mobility for runners
Watch anyone run and it is clear that you need to be able to bring your hip up in front of you. Hip flexion is important to allow your legs to come through in a straight line and keep good alignment throughout your running stride.
This test looks at your active hip flexion and ability to maintain it. It also looks at your ability to balance on the opposite leg. If you can’t do this, you’ll want to work on stretching your hips, as well as working on balance and core strength.
Hip extension mobility to run faster
Just as hip flexion is important to allow you to bring your leg straight through, hip extension is important to allow you to bring your leg straight back. Good hip extension means you can finish your stride and use the powerful muscles of your hip to propel you forward. It will also minimize compensation from your low back.
This test is another one that doubles as an excellent mobility drill. You are trying to get your knee close to the corner of the wall/floor with your leg up the wall. Then you are trying to get up nice and tall without a ton of low back arch.
Thoracic rotation for better running mechanics
We find this is an often overlooked component of running form. Your body needs to rotate while you run to allow efficient force transfer.
In this test you are looking to see if you can get at least 45 degrees of rotation to each side without compensating by swaying to the opposite side. If you have trouble with this one, how can you work on it? You guessed it, use this test as a mobility drill. We’re trying to make this easy on you!
Strength Training for Runners
Calf strength for injury prevention
Just how ankle mobility is important, ankle and lower leg strength are crucial. Running is essentially jumping from one leg to the other and the calf muscles need to create and absorb a lot of force.
Achilles tendinitis is a common injury in runners and exercises like this can help prevent this.
You are looking to see if you can do at least 10-20 full and controlled calf raises on each side. Just use your hands for balance, not to help you up.
Quad and hip strength for runners
We really like this exercise for runners because it emphasizes a lot of the things we have already talked about.
When done correctly, split squats work on toe and ankle mobility, quad strength, hip extension strength and also work on hip separation (maintaining one hip flexed with the other extended).
We tend to like split squats instead of (or at least before) lunges because we find clients have an easier time maintaining a better body position. Work this exercise into your warm up and training program.
Core strength for runners
Core strength is another important aspect of efficient running. The exercise shown here works on anti-extension and anti-side bending which are both very important for runners. Both will minimize compensation in the spine and allow the hips and legs to do the work of moving you forward.
Start doing this exercise by holding for 10-20 seconds and work your way up to 45-60 seconds.
Jumping and Landing for Runners
Jumping and Landing Mechanics
As mentioned before, running is essentially jumping from foot to foot so you want to make sure you can efficiently and comfortably jump and land. This drill starts with jumping and landing on two legs and moves to single leg bounding.
Runners Need Cross Training
We covered a lot of stuff here. Running well doesn't necessarily have to be complicated, but you are going to set yourself up for success by taking the time to work on your mobility and strength. All too often, people jump right into running without thought for their mobility, strength and mileage.
Runners Need to Strength Train
Final soap box rant for this post…
A lot of runners we know tend to neglect regular strength training and then wonder why they are getting injured and/or not progressing their ability to run faster and faster.
While it is obvious that you need to run consistently to become a better runner, strength training is important to prepare your body for the forces and repetitive movement that come along with running. The stronger you are, the more efficient you can be. You're also less likely to get injured and will recover faster if you do.
Running is a great way to exercise but it is a more advanced activity than a lot of people give it credit for. Especially if you haven't been running consistently, these mobility tests and exercises will help prepare your body for the specific movements and impacts that come along with running.
Give all of these tests a try and let us know how it goes. If you need any advice about how to improve any of these areas, contact me us. We would love to help.
Physical Therapy for Runners In Lakeville, MA
If you’re dealing with injuries that are keeping you from running, don’t try to deal with them alone. We have special programs to get runners pain free and back to what they love to do.
Check out our services for runners below and join or Resilient Run Club for free group runs, classes and support from our PTs and coaches.