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Posts for category: Running
One month until the Cooper River Bridge Run. Have you been gradually increasing your mileage? Are overuse aches and pains settling into your feet, knees or hips? If so it is possible that your running posture and biomechanics are setting you up for failure and breakdown. Focusing on form and technique can help you stay injury free.
In 2004, Danny Dreyer wrote Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running. He outlines a running form and posture to prevent injury and provide energy efficiency. Based on the physics of body mechanics and some of the teachings of Tai Chi he recommends the following:
1) Run Tall- Stand straight without slumping your shoulders or bending at the waist.
2) Lean Forward- A slight forward lean from the ankles while keeping your spine straight.
3) Land on the Mid-Foot- Land with a mid-foot strike when you run while allowing your feet to land underneath or slightly behind you.
4) Run from Your Core- Keep your pelvis level by engaging your lower abdominal muscles throughout the run.
5) RELAX- Keep all your muscles as relaxed as possible and let your forward lean propel you.
It is possible to change your running technique, but it takes time to break inefficient habits. I have personally switched to the Chi Running techniques for the past 6 months and I have eliminated many of the nagging injuries I have been dealing with for years. Give it a try. Who knows you may find yourself running farther, faster and with less injuries than ever before. See you on the Bridge!
It's that time of year again. The Cooper River Bridge Run is only 2 months away. Many of you are thinking about starting a training program in preparation of the big run at the end of March.
Due to the large number of overuse foot injuries we see in the office following the Bridge Run, we have decided to write a Foot Injury Prevention Series to hopefully decrease the amount of heel pain, joint pain and ball of foot pain to our locals and out of town runners and walkers.
Two important factors can aid in proper training and prevention of overuse foot injuries. The first is a new pair of running shoes. As a shoe is worn over time it gradually loses its stability and cushioning, which would normally help decrease strain to the foot. Visit any of our knowledgeable running stores in Charleston to be fitted properly.
The second factor is a plan to gradually increase your mileage each week. If you are just getting off the couch and have not been very active then try a walk/jog program for the first week or two. I generally start my patients out with 3 minutes of walking and 2 minutes of jogging for a total of 15 or 20 minutes. If there are no increased aches and pains the following day then we will progress to 2 minutes of walking and 3 minutes of jogging and continue this pattern until you are able to jog for 20 minutes straight. Try to avoid consecutive training days if possible. I prefer for my patients to run 2 sessions at the same rate and distance before progressing to the next stage. A gradual increase over the next several weeks of short and long runs should have you ready for the Bridge Run.
If at any point in your training you begin to have constant aches and pains try returning to a time and distance of a previous run where no foot pain was present and try to progress at a slightly slower rate. If pain continues try taking several days off with rest and ice or see a foot specialist.
Good luck with your training. See you on the bridge!
Archive:
- 2011
- January (7)
- Bridge run Training Schedule/Tips on Running
- Running shoes that match your foot type
- NFL quarterback suffers stress fracture of foot
- Heal that Heel and Foot Pain
- State of the art surgical treatment for Plantar Fasciitis
- Limb length difference causing heel pain
- Bridge run Foot Injury Prevention series 2011
- 2010
- 2009
Tags
- Stress fractures athletes (1)
- plantar fasciitis (3)
- Orthotics (1)
- Turf Toe (1)
- Running (1)
- Cooper River Bridge Run Foot Injury Preventio (1)
- heel pain (3)
- Foot skin cancer prevention (1)
- heel pain/plantar fasciitis (1)
- Bunions (2)
- Achilles tendon injuries (1)
- Pediatric foot pain (1)
- Foot care (1)
- hammer toes (1)
- Foot pain (1)
- stress fractures (1)
- Foot Screening (1)
- Peripheral Neuropathy (1)
- Lisfrancs ligament tear (1)
- Bridge run foot Injury Prevention series 2011 (3)
- Bridge Run-Foot injury Prevention series 2010 (1)
- Stress fracture (1)
- Bridge Run (1)