When Is It Not Okay To Run With Pain?

Every runner wants to be able to run pain-free but in reality that is often not the case. Sometimes you can have aches/soreness from yesterday's strength workout or interval run. Maybe you overdid it on your last long run and now you have some knee pain. A question that comes up a lot is "is it okay to run with pain?", especially now that marathon training is underway and you don't want to fall behind on your training plan.

Here are some guidelines for when you shouldn't push through pain during your runs:

❌Pain that alters your running mechanics
❌Pain that gets worst during running
❌Pain that persists more than 24 hours after running
❌Having to take anti-inflammatory medications for your pain

*These guidelines work for most runners but not all. Many factors can cause pain while running and this needs to be evaluated case by case. The last thing you want to do is run on a bone stress injury.

If you are experiencing pain and unsure if you should continue running or you're currently dealing with an injury, schedule a free call!

3 Core Exercises To Improve Your Running Form

Maintaining trunk stability throughout your run is crucial for efficient form.

Here are some exercises that will not only work on your core but also challenge coordination and motor control between your arms, legs, and trunk:
Perform 3 Rounds

1️⃣ Pallof Press with Marching - 15x each leg
2️⃣Push-up Position with Hip Marches - 20x each leg
3️⃣Thread The Needle into 90/90 Leg Position - 8x on each side

 

Pallof Press with Marching - 15x each leg

 
 

Push-up Position with Hip Marches - 20x each leg

Thread The Needle into 90/90 Leg Position - 8x on each side

 

If you are interested in working with us, schedule a free discovery call!

3 Dynamic Warm-Up Exercises For Your Pre-Run Routine

Why Should You Perform Dynamic Warm-ups Pre-Run?

Performing dynamic warm-up exercises before your run is important especially if you've been sitting at a desk, carrying a heavy bag, standing with bad posture, or walking in heels the whole day.

These exercises can help reset your muscles, improve your motor control, and prepare your nervous system for running.

1️⃣ Hamstring Scoops - 15x

 

2️⃣ Lunge + Thoracic Rotation - 15x

3️⃣ A-Skips - 20x

 

If you're not moving well, you definitely won't be running well. Give these a try before your next run!

Rearfoot Strike versus Forefoot Strike, Which one is better?

This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?

 
 

There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.

However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.

If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.

If you are interested in working with us, schedule a free discovery call!

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Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.

Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801

Runners: 3 Strength Exercises to Incorporate Into Your Training

 

Why you should add single-leg exercises into your workouts

Running is essentially jumping from one leg to the other repeatedly. That is why efficiently absorbing load through a single leg is crucial.

Here are 3 strength exercises incorporating single leg loading to help improve your running:

1️⃣ Loaded Marches - 3 x 30-40 seconds

 
 
 

2️⃣ Band Single Leg RDLs - 3 x 10

 
 

3️⃣ Front Rack Reverse Lunges - 3 x 10

 
 

Improve Your Running Mechanics: Hip Extension

Importance of Hip Extension During Running

During the toe-off phase of running, at least 10-15 degrees of hip extension range is crucial to set up for efficient propulsion. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

Issues That Can Occur When There Is a Lack of Hip Extension

When a runner lacks proper hip extension mobility, some common compensations that can occur include lumbar spine hyperextension, shortened running stride, and increased loading at the ankle joint. Inefficient running form can eventually lead to a repetitive stress injury.

 

Hip Flexor Weakness Can Be One of The Causes of Limited Hip Extension Mobility

If you have been stretching and continue to feel hip flexor tightness, the issue might not be a shortened muscle. Weakness can sometimes be perceived as muscle tightness. Try strengthening the muscle instead and see if that fixes the issue.

Here Are Some Exercises To Strengthen Your Hip Flexors:

1️⃣ Eccentric hip flexion contraction w/ Kettlebell

🔸Make sure to keep your back flat on the bench
🔸Bring both legs to your chest, hold onto the opposite leg and slowly lower the weighted leg down

 
 

2️⃣ End-Range hip flexion isometric holds

🔸Bring your knee up to your chest, release and hold the position
🔸Make sure to keep your core and glutes engaged

 
 

3️⃣ Resistant Band marches in Triple extension

🔸Raise your knee up towards your chest
🔸Make sure to keep your core and glutes engaged

 
 

3 Exercises for Foot/Ankle Repetitive Stress Injuries

What Can Cause a Repetitive Stress Injury?

Repetitive stress injuries of the foot and ankle commonly occur in runners of all levels. There are many factors to consider leading up to this kind of injury including injury history, tissue capacity, training load, recovery, and equipment.

How to Treat a Repetitive Stress Injury?

The goal of these exercises is to start the process of desensitization as well as rebuild injured tendons/soft tissues. We want to gradually expose the injured area to time under tension before progressing to more demanding movements.

Here are some rehab exercises to treat a repetitive stress injury at the foot/ankle:

1️⃣ Isometric SL heel raise

3 sets of 30-45 sec. holds

 
 

2️⃣ Isometric Wall sit + soleus raise

3 sets of 30-45 sec. holds

 
 

3️⃣ Isometric lunge + heel raise

3 sets of 30-45 sec. holds

 
 

If you are dealing with a repetitive stress injury that doesn’t seem to get better, contact us to see if we can help!

Improve Your Running Efficiency: Increasing Step rate to prevent Over-striding

What is over-striding and why is it bad?

Over-striding is defined when your initial foot strike lands in front of your center of mass (picture on the left). This causes an increase in joint loading, ground reaction forces, and breaking forces. If your body is not able to adapt to these forces an injury can occur. Ideally, your foot should be landing close to your center of mass, somewhere between your ears and eyes.

Here's a quick strategy to improve your running efficiency and decrease joint loads

One simple strategy is by increasing your step rate per minute (SPM) by 5-10%. This has been shown to reduce lower extremity joint loading and improve running kinematics. The picture on the right shows me running at a 10% increased SPM which puts my initial foot strike closer to my center of mass.

 
 
IMG_2745.JPG

🔸Increasing your SPM by more than 10% requires greater oxygen consumption which can affect your running efficiency
🔸I use an app called RunTempo, which is a metronome to help find and modify your SPM when training
🔸Give this a shot and see if it helps!

References:

Bramah C, Preece SJ, Gill N, Herrington L. A 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. Am J Sports Med. 2019 Dec;47(14):3406-3413. doi: 10.1177/0363546519879693. Epub 2019 Oct 28. PMID: 31657964; PMCID: PMC6883353.

Lyght M, Nockerts M, Kernozek TW, Ragan R. Effects of Foot Strike and Step Frequency on Achilles Tendon Stress During Running. J Appl Biomech. 2016 Aug;32(4):365-72. doi: 10.1123/jab.2015-0183. Epub 2016 Mar 8. PMID: 26955843.

Heiderscheit, Bryan C et al. “Effects of step rate manipulation on joint mechanics during running.” Medicine and science in sports and exercise vol. 43,2 (2011): 296-302. doi:10.1249/MSS.0b013e3181ebedf4.