Running and Avoiding Injury

Today's post will not contain a specific workout and instead discuss one aspect of running and avoiding running-related injuries, an outcome that everyone thinks will inevitably happen. 

Yes, you CAN avoid serious running injuries, and yes you should probably adjust more than just one element of your training or running form.  Nonetheless, one simple adjustment is sure to begin your journey to smarter running that leads to running for life. 

Gretchen Reynolds from the New York Times summed up recent research beautifully: run with less force.  Read it, bookmark it, and refer to it often.  It won't solve all of your running questions but it is the perfect place to start.  (New York Times article by Gretchen Reynolds)

Ok, how do I run with less force?  Keep it simple and focus on one thing: your cadence.  The longer the amount of time each foot spends on the ground the more ground reaction force absorbed and the more force needed from your muscles and tendons to rebound to the next stride.  So, what is the ideal running cadence?  According to research, 180 steps per minute (right, left, right, left, etc). 

Fit it in.  It won't be easy but it will be worth it.  It doesn't have to be for your whole run or with every run.  But fit it in for a mile or two over the majority of your runs or at least your warm-up.  How do I do that?  Look at a watch and count your steps.  Or download one of my favorite metronomes to your smart phone.  Pro Metronome.  It can also be found on iTunes or your app store if you have an iPhone. 

Don't get me wrong, though!  Core, hip, glute, and overall body and tendon strength are key to maintaining a healthy, fit, and injury-free body.  In addition to range of motion or flexibility and balance in your training plan (intensity, frequency, and duration).  But focusing on cadence is a simple change that offers insight, focus, and purpose to your daily runs.

Give it a try!

Be Well on Your Journey,
MLC