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Run Smarter

The Run Smarter Series

What Advice Runners Need To Know About Bone Density

The running technique hack to reduce injury risk: Step width

Common Strength Training Myths for Runners

Mistakes preventing a NEW runner from success

Running & Stretching: Is there any benefit?

Do I need to transition to a minimalist shoe?

Running Cadence: How to take full advantage

How to treat your running injuries

How do I run more without injury?

<h3>Running shoe assessment step 1</h3> 
<p>Running is a beautiful, simplistic lifestyle. One of the main reasons for its simplicity is you only need running shoes. Therefore, it makes sense to gain insight into a running shoe assessment. <strong>Step one is to find the oldest pair of running shoes and turn them upside down to inspect the sole.</strong> In this step we are analyzing the wear &amp; tear of the tread. During this step its worth mentioning that pure running shoes (ie. not been used for a lot of walking), can help with assessment accuracy. </p>  
<p>Next, <strong>have a close look at the location of sole wear.</strong> Compare this from right to left and from heel to toe. This pattern is different for every runner because everyone has a different technique. When first making contact with the ground, runners can either contact with their heel, mid-foot or towards the toes. For this reason, we see patterns underneath the shoe that paints an interesting picture.</p> 
<h3>Step 2:</h3> 
<p>After having a close look at the shoe sole, <strong>you need to section the area into ‘zones’.</strong> Below is a picture of my shoes and the 4 zones you need to inspect. Look closely, because there may be subtle differences from right to left which might indicate a harder foot fall, or a stronger push off on one side. </p>  
<h3>Step 3: Interpretation</h3> 
<p>When the majority of the sole is worn out through the ‘forefoot’ (zone 1 or 2),<strong> it increases the likelihood of being a forefoot runner. </strong>That means the initial contact on the ground is towards the toes, increasing the demand on the calf, achilles and foot structures. Balancing the equation, this running style also reduces pressure on the knee.</p> 
<p>On the other hand, if the worn out pattern is within zone 3 or 4,<strong> this runner is likely heel striking.</strong> This equation is balanced in the opposite direction with more force generated through the knee on impact and less demand on the calf complex.</p> 
<p>Another element to investigate is a width or narrow step width. If zone 1 or 4 is showing a worn out pattern, this indicates a wide step width. Personally, I think this is a healthier running style with a well-balanced and aligned technique. Conversely, zones 2 &amp; 3 show evidence of a narrow or ‘crossover’ running pattern. This can be an issue for some runners and worth <strong><a href="https://runsmarter.online/running-technique-step-width/" rel="nofollow">learning about it this blog here</a></strong>.</p> 
<h3>Analysis of my own shoes</h3> 
<p>Because these concepts are difficult for a beginner, i’ll demonstrate with my own shoes. So, these shoes have more wear patterns throughout the forefoot. And the heel is virtually untouched! On closer inspection, zone 2 of the shoe on the right is the most significant. Therefore, this increases the likelihood of a forefoot strike, with a narrow step width, and more force generated through the left foot (shoe seen on the right). </p>  
<h4>Relevant Blogs:</h4> 
<p><a href="https://runsmarter.online/shoe-prescription-misconceptions/" rel="nofollow">Shoe prescription misconceptions</a></p> 
<p><a href="https://runsmarter.online/how-to-transition-to-a-lesser-shoe/" rel="nofollow">How to transition to a <strong>lesser shoe</strong></a></p> 
<h4>Relevant Podcast Episodes:</h4> 
<p><a href="https://runsmarter.online/podcasts/is-a-carbon-fibre-shoe-right-for-me-with-simon-bartold/" rel="nofollow">Is a carbon fibre shoe right for me? With Simon Bartold</a></p> 
<p><a href="https://runsmarter.online/podcasts/is-there-a-right-wrong-running-shoe-with-jf-esculier/" rel="nofollow">Is there a right &amp; wrong running shoe? With JF Esculier</a></p> 
<p><a href="https://runsmarter.online/podcasts/using-shoes-as-tools-to-overcome-injury-with-matt-klein/" rel="nofollow">Using shoes as tools to overcome injury? Matt Klein</a></p> 
<h4>References:</h4> 
<p><a href="https://therunningclinic.com/runners/learn/running-shoes/shoes/" rel="nofollow">The Running Clinic Shoe Resources</a></p> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/running-shoe-assessment/">Learn how to Conduct a running shoe assessment</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Learn how to Conduct a running shoe assessment

<p>Firstly, I must knowledge <a href="https://bjsm.bmj.com/content/52/24/1552" rel="nofollow">the work published by Chris Napier &amp; Richard Willy</a> as their article has inspired most on the content within this blog. It is a confusing time to be a runner when buying running shoes because over recent decades, new paradigms continue to surface. Minimalist footwear is one of the most popular fads on the market, with motion-control, carbon plate &amp; maximalist trends working their way into the running community. While researchers try to catch up to this advertising frenzy, how can we choose the best running shoe?</p> 
<h3>Avoiding the shoe buying trap! </h3> 
<p>When we buy running shoes, we are mainly asking ourselves three things. Firstly, are they comfortable. Secondly, will they reduce the likelihood of injury and lastly, will it help with running performance. However, trying to get to these answers is often misleading. This is because shoe stores want you to buy more, and they are not regulated by research-backed industries. This will give them permission to circulate misguided fads and catchy advertisement ploys. While conclusive literature takes a long time to emerge, here is what we do know.</p> 
<blockquote>
 <p>“There remains a lack of conclusive evidence to support traditional shoe prescription to prevent running-related injuries”.</p>
</blockquote>  
<p>There is also no evidence to support one shoe type based on your foot shape. This is an important topic because a common experience when buying shoes in a shoe store is walking on a treadmill or a pressure-pad, placing you into flat, neutral or high arch category and then selecting an allocated shoe. Not only is there no evidence to support this process, but several publications actually contradict these belief. </p> 
<h3>Why change shoes?</h3> 
<p><strong>There should be 3 reasons to buy new shoes:</strong></p> 
<ol>
 <li>Your current shoes are getting old: I believe you shouldn’t base this decision on mileage. Instead, ask yourself a few questions. Are your shoes starting to become uncomfortable? Is there significant deterioration of the sole? And are the old shoes starting to change my running bio-mechanics? Marketing ploys to change your shoes every 6 months or every 500km is a gross estimation without factoring in key information like strike pattern, ground reaction force and running surface.</li>
 <li>To increase performance: <a href="https://pubmed.ncbi.nlm.nih.gov/28483557/#:~:text=Minimalist%20shoes%20caused%20large%20reductions,changed%20to%20a%20forefoot%20footfall.&amp;text=Conclusions%3A%20Gradually%20introducing%20minimalist%20shoes,and%20performance%20in%20trained%20runners." rel="nofollow">Research has shown that lighter shoes improve running economy</a>. This will generally (but not always) sacrifice stability and shoe support, so a careful transition into different types of shoes requires professional guidance. </li>
 <li>To change running bio-mechanics: For instance, minimalist shoes are suggested to increase running cadence, alter strike pattern and reduce vertical loading rates. On the other hand, a larger heel drop and support will off-load the calf complex. This adjustment and shoe selection requires professional guidance. </li>
</ol> 
<h3>Buying running shoes: Conclusion</h3> 
<p>When it comes to reducing running injuries, choosing one shoe over another is just as reliable as choosing a red shoe over a blue shoe. If you would like to reduce your risk of running injury, then gait retraining and a well-planned running program from a professional is the best option. If you are still deciding on which shoe to buy, then choose the shoe that feels the most comfortable.</p> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/transition-into-a-minimalist-shoe/" rel="nofollow">Do I need to transition into a minimalist shoe?</a></li>
 <li><a href="https://runsmarter.online/running-shoe-assessment/" rel="nofollow">Learn how to Conduct a running shoe assessment</a></li>
</ul> 
<h4>Relevant Podcast Episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/is-there-a-right-wrong-running-shoe-with-jf-esculier/" rel="nofollow">Is there a right &amp; wrong running shoe? With JF Esculier</a></li>
 <li><a href="https://runsmarter.online/podcasts/using-shoes-as-tools-to-overcome-injury-with-matt-klein/" rel="nofollow">Using shoes as tools to overcome injury? Matt Klein</a></li>
 <li><a href="https://runsmarter.online/podcasts/is-a-carbon-fibre-shoe-right-for-me-with-simon-bartold/" rel="nofollow"></a><a href="https://runsmarter.online/podcasts/is-a-carbon-fibre-shoe-right-for-me-with-simon-bartold/" rel="nofollow">Is a Carbon Fibre Shoe Right for Me? with Simon Bartold</a></li>
</ul> 
<h4>References: </h4> 
<ul>
 <li><a href="https://bjsm.bmj.com/content/52/24/1552" rel="nofollow">Chris Napier &amp; Rich Willy. Logical fallacies in the running shoe debate, 2018</a></li>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/28483557/#:~:text=Minimalist%20shoes%20caused%20large%20reductions,changed%20to%20a%20forefoot%20footfall.&amp;text=Conclusions%3A%20Gradually%20introducing%20minimalist%20shoes,and%20performance%20in%20trained%20runners." rel="nofollow">Lighter shoes improve running economy</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/buying-new-running-shoes/">The dangers when buying new running shoes</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

The dangers when buying new running shoes

<h3>Our current understanding of Osteoarthritis in running</h3> 
<p>There are currently leaps forward in our understanding of Osteoarthritis (OA). However, it requires a bigger leap to spread the message into the community. It is a common question. Does running cause OA? It’s truth there are wild, <a href="https://pubmed.ncbi.nlm.nih.gov/31192807/" rel="nofollow">misconceptions</a> about this condition. Among them, beliefs that OA presents as <strong>bone-on-bone</strong> due to joint over-use. However, this cannot be further from the truth. In fact, the team at <a href="https://bodylogic.physio/conditions/arthritis-treatment/" rel="nofollow">Body Logic Physio</a> have shown the hard facts perfectly in the picture below.</p> 
<p>Not only is OA <strong>not </strong>caused by pounding the pavement, it has been shown that cartilage growth is stimulated when striking the ground. Therefore, <strong>the act of running and hitting the pavement helps OA</strong>!</p>  
<blockquote>
 <p><a href="https://academic.oup.com/rheumatology/article/57/suppl_4/iv1/4975696" rel="nofollow">Hunter, 2018</a> </p>
 <p>“This is no longer a cartilage-centric disease and archaic terms such as wear and tear and degenerative are now considered inaccurate”.</p>
</blockquote> 
<h3>Does Running increase the likelihood of OA?</h3> 
<p>&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/28504066/" rel="nofollow">A study</a> in 2017, collected a massive population of 125,810 people in an attempt to determine the likelihood of OA in runners and non-runners. Interestingly, they discovered 10.2% of non-runners had OA while only 3.5% of runners had OA. In other words, <strong>you are 3 times more likely to suffer from knee OA if you are a non-runner!</strong> This would make a lot of sense from our discussion above. Runners ARE hitting the ground on a regular basis which helps joint health. Additionally, runners are likely to have healthier lifestyle habits such as maintaining a good body weight, correct stress levels and maintaining strong muscles surrounding the knee.</p>  
<h3>How to run while managing Osteoarthritis</h3> 
<blockquote>
 <p>“Among individuals at least 50 years of age with knee OA, running was not associated with worsening knee pain”.</p>
</blockquote> 
<p>Their is less risk of runners developing this condition, there are still 3.5% of us running with OA. Dealing with flare-ups is expected but do not interpret this as your joints getting worse. Your plan will include carefully monitoring activity levels to avoid any spikes in load and building strength in the legs and hips. If a flare up occurs, having a proactive ‘flare-up plan’ and avoiding complete rest is often best. Also, consider other factors that may increase the sensitivity of the joint which could contribute to a flare up. These factors would include stress, loss of quality sleep, nutrition, medication, alcohol and fear. </p> 
<p>Therefore, it should be made clear that running with OA is perfectly acceptable. In fact, it is recommended! Ensure the activity levels are tolerated well, maintain a healthy body weight, practice an overall healthy lifestyle, stay educated on the facts about this condition and maintain a high level of strength and you have set yourself up for success!</p> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/what-runners-need-to-know-about-bone-density/" rel="nofollow">What Runners need to know about Bone Density</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="nofollow">Survive &amp; thrive as a masters runner with Matt Walsh</a></li>
 <li><a href="https://runsmarter.online/podcasts/knee-oa-misconceptions-with-kevin-maggs/" rel="nofollow">Knee OA misconceptions with Kevin Maggs</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/28504066/" rel="nofollow">The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis</a></li>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/31192807/" rel="nofollow">Misconceptions and the Acceptance of Evidence-based Nonsurgical Interventions for Knee Osteoarthritis.</a></li>
 <li><a href="https://bodylogic.physio/conditions/arthritis-treatment/" rel="nofollow">Body Logic Physio Arthritis Treatment</a></li>
 <li><a href="https://academic.oup.com/rheumatology/article/57/suppl_4/iv1/4975696" rel="nofollow">Hunter. Osteoarthritis: time for us all to shift the needle (2018)</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/does-running-cause-osteoarthritis/">Does running cause osteoarthritis? A surprising breakthrough</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Does running cause osteoarthritis? A surprising breakthrough

<h3>Why do runners need strong calves?</h3> 
<p>The calf muscle is responsible for pushing off the ground when running, with demand increasing at higher speeds &amp; uphill terrain. Therefore, with a stronger calf complex, <strong>a runner will be able to tolerate faster speeds and greater mileage without injury</strong>. Additionally, a stronger calf has been found to <strong>reduce the risk of conditions including shin splints, achilles pain &amp; plantar fasciitis.</strong> But what is the best way to strengthen the calves for running? </p>  
<h3>How to build calf strength:</h3> 
<p>Muscles within the human body require different demands. The first is muscle endurance, which requires the muscle to switch on for long periods of time. This seems logical for an endurance runner pumping their leg muscles sometimes for several hours. The next is muscle strength, required for slow but heavy work. Think of a gym goer, or a manual laborer needing to lift, drag and push heavy objects. Lastly, we have power, which combines strength with speed. This can require pushing a heavy object quickly over a certain distance, or to quickly sprint or jump. Building on all of these components is important to reap full benefit, so let’s explore all of these in details. </p> 
<h4>Building Endurance</h4> 
<p><strong>The most effective way to build your calf endurance is by, running!</strong> To understand how strong your muscle endurance is., an effective home-based test is a <a href="https://www.youtube.com/watch?v=uyviVgy6tDA" rel="nofollow">single leg calf raises</a> test, and counting the amount of repetitions per leg. If the count is lower than 20 on each side then consider building upon this.</p> 
<h4>Building Strength</h4> 
<p>Calf strength requires heavy weights. Therefore, a gym membership makes this process easier. Progressively load a calf complex with weighted standing calf raises starting at 3 sets of 12-15 repetitions, and once strength has built up, aim for 5 sets with a max rep range of 6-8. Another important strength exercise is the seated calf raise machine. This will strengthen the ‘soleus’ muscle which is crucial for running performance. With the knee bent at 90 degrees, it will bias and grow the soleus muscle.</p>  
<h4>Building Power</h4> 
<p>Lower leg ‘stiffness’ creates an efficient running quality. Therefore, the ability for the calf to quickly produce force is beneficial. Exercises like skipping, hopping, pogo jumps &amp;<a href="https://www.youtube.com/watch?v=zEHuJTjPNTA" rel="nofollow"> A,B,C drills</a> can help aid in building power. Also, short sprints, hill repeats and interval running are examples that a runner can add into their weekly routine.</p> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="nofollow">Common Strength training myths for runners</a></li>
 <li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="nofollow">Why am I getting achilles pain?</a></li>
 <li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="nofollow">Strength exercises for runner at home</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="nofollow">Strength training 1: injury risk &amp; injury prevention</a></li>
</ul> 
<h4>References: </h4> 
<ul>
 <li><a href="https://journals.lww.com/acsm-csmr/fulltext/2016/09000/Muscular_Calf_Injuries_in_Runners.9.aspx" rel="nofollow">Muscular calf injuries in runners</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/strengthen-calves-for-running/">How to strengthen your calves for running?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to strengthen your calves for running?

<p>Has someone told you your injuries are due to a leg length discrepancy? It can be a concerning, dis-empowering thought for any runner. But do athletes need to be concerned? Let’s look at the research to find the answers.</p> 
<h3>Assessing leg length for runners</h3> 
<p>A paper titled ‘Methods for Assessing Leg Length Discrepancy’ found that without scans, the most reliable method to determine leg length is to measure the distance between the hip bone (ASIS) &amp; ankle bone (medial malleolus). However, a CT scanogram is reported as a sensible alternative when considering accuracy, cost and radiation exposure.</p>  
<h3>Leg length relevance:</h3> 
<p>If a runner is found to have a leg length difference with accurate testing, then they share this finding with 90% of the population. That’s right, <strong>90% of humans (with studies including 2.68 million people) will have some form of leg length difference.</strong> Additionally, research then found the average difference was 5.2mm and deemed insignificant. </p> 
<h3>Link to running injury</h3> 
<p>A<strong> leg length difference under 20mm is not likely to cause symptoms that require treatment</strong> and reviewing these massive population studies, only 1 in 1000 show a difference greater than 20mm. Then reviewing the research findings above, this would fit our current understanding of running injuries, because our body does an amazing job at adapting to a wide range of running styles. As a result, we should focus on load management and avoiding rapid changes so our body can adapt and stay healthy, rather than handing our control over to a false, dis-empowering narrative. </p>  
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/treat-running-injuries/" rel="nofollow">How to treat your running injuries</a></li>
 <li><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="nofollow">Am I strong enough to run?</a></li>
 <li><a href="https://runsmarter.online/the-new-running-injury-index/" rel="nofollow">The new running injury index</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-2-running-form/" rel="nofollow">Addressing common running misconceptions 2: Running Form</a></li>
 <li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="nofollow">Running Technique insight Chris Bramah</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/11869914/" rel="nofollow">Burke Gurney: Leg length discrepancy</a></li>
 <li><a href="https://www.researchgate.net/publication/21684513_Leg_Length_Inequality_Implications_for_running_injury_prevention" rel="nofollow">S, McCaw. Leg Length Inequality Implications for Running Injury Prevention.</a></li>
 <li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628227/" rel="nofollow">S, Sabharwal et al. Methods for Assessing Leg Length Discrepancy, 2008.</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/leg-length-discrepancy-running/">What runners need to know about leg length discrepancy</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What runners need to know about leg length discrepancy

<p>Runners get injured. Runners get injured a lot! Studies show that up to 50-80% of runners are injured every year. So as a physiotherapist I think it is crucial for the longevity of your running career that you understand the different types of running pain. Too many times has a runner limps into a physiotherapy clinic complaining of an injury that has been ongoing for months. As a result, this means it’s harder to get rid of when it could have been very easily managed in the beginning. So what is good pain and bad pain for runners?</p> 
<h3>Good Pain &amp; Bad Pain For Runners (DOMS)</h3> 
<p>Let’s start off with delayed onset muscle soreness (DOMS) which can be considered good pain. You will experience DOMS after a hard session which involves heavy lifting, explosive movements, running hills or any increase in load that the muscles are not used to. I call this good pain because this is the body’s way of building stronger muscles. Here are the characteristics of DOMS.</p> 
<ul>
 <li>The pain comes on 24-48 hours after the strenuous activity.</li>
 <li>The location of the pain is generally wide-spread in the muscle (not your joints).</li>
 <li>The soreness resolves anywhere between 2-4 days.</li>
</ul>  
<h3>Tendon pain</h3> 
<p>This may require an accurate diagnosis from a physiotherapist because it too will react to an increase in load. In most cases this is a slow build up and before you realize, you have had increasing difficulty for 3-4 weeks. Therefore, this is considered bad pain and can be quite difficult to manage once it is past the acute stage. Here is how you can differentiate from other type of pain:</p> 
<ul>
 <li>The location is on the tendon &amp; is very localized.</li>
 <li>Symptoms reduced after the ‘warm up phrase’, then worse later in the day &amp; worse the next morning.</li>
 <li>Has been in response to a quick build-up in running intensity or volume.</li>
</ul>  
<h3>Joint &amp; Ligament pain</h3> 
<p>Not to make this blog all doom &amp; gloom but yes this is also bad pain. However, runners are usually onto this type of pain quicker then tendon pain but here are some typical signs:</p> 
<ul>
 <li>Can be trauma based. For example a rolled ankle or falling on the trails.</li>
 <li>Will typically increase in pain throughout a run.</li>
 <li>Will sometimes present with swelling or stiffness within a certain joint.</li>
</ul>  
<p>I hope this helps clear things up. There are also arthritic pains and other specific pains that fall outside of these categories, but this will help clear up 90% of the issues you are facing.</p> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/the-early-warning-signs-for-running-injuries/" rel="nofollow">The early warning signs for running injuries</a></li>
 <li><a href="https://runsmarter.online/stress-fractures-am-i-at-risk-what-are-the-signs/" rel="nofollow">Stress Fractures: Am I at risk &amp; what are the signs?</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/pain-science-1-explaining-pain-for-runners/" rel="nofollow">Pain Science 1: Explaining Pain</a></li>
 <li><a href="https://runsmarter.online/podcasts/pain-science-2-understanding-chronic-pain-for-runners/" rel="nofollow">Pain Science 2: Understanding Chronic pain for runners</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-1-pain/" rel="nofollow">Addressing common running misconceptions 1: Pain</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.noigroup.com/product/explain-pain-second-edition/" rel="nofollow">Book: Explain pain second edition</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/good-and-bad-pain-for-runners/">How To Decipher Good Pain &amp; Bad Pain For Runners</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How To Decipher Good Pain & Bad Pain For Runners

<p>As a runner, learning the pros &amp; cons of each running surface type is a huge advantage because it allows you to adapt in different circumstances. For example, throughout your career you may encounter different injuries and prepare for different races. Therefore, we should dive into the different terrains a runner encounters and learn from each one. </p> 
<h3>Running Surface #1: Pavement </h3> 
<p>The most common surface, pavement offers the best energy return due to it’s tough nature. It might surprise you but <strong>a hard surface can have a lot of advantages</strong>. For example, pushing off a firm surface ‘returns’ a lot of energy which equals greater ‘efficiency’. The downside is a very repetitive running action which I will discuss later. However, a runner might require a softer landing which pavement does not offer. So, let’s discuss grass. </p> 
<h3>Grass Running</h3> 
<p>Grass is more forgiving when impacting the ground and there are individual circumstances will aid a runner. For example, returning from a stress fracture, managing a sensitive arthritic knee or any other injury that directly relates to ground reaction force. However, it is not recommended to spend the entire training week running on grass and a combination with other surfaces can be a good option. <strong>Keep in mind you are sacrificing efficiency when choosing grass running which may increase the demand in the achilles, calf and other structures responsible for propulsion</strong>. </p>  
<h3>What about Sand?</h3> 
<p>For runners, <strong>soft sand running is rarely recommended</strong>. Firstly, the surface is too unstable and unpredictable, leaving too much demand for the foot and ankle to control. Secondly, it offers no firm ‘push-off’ and will spike the load required for the achilles and calf as they work hard to keep you moving forward. <strong>This fosters an environment for injury. </strong></p> 
<h3>Hitting the trails</h3> 
<p>Lastly, we have trails. In most cases this offers a firm, uneven surface which fosters the healthy ‘variability’ foot placement. <strong>This is actually my favorite surface and highly recommended for all runners.</strong> The downside of running on pavement is the lack of variability, leaving the body prone to injuries from ‘repetition’ for example ITB friction syndrome. However, trauma-based injuries may occur so care is needed. The pros and cons of up-hill and down-hill running is outside the scope of this blog but I will attach references below. </p>  
<p><strong>In conclusion, to become a well-rounded runner to should probably spend time running on different, firm surfaces.</strong> If you require a softer landing temporarily due to injury, a slightly softer surface may provide relief. </p> 
<h4>Relevant Blogs</h4> 
<ul>
 <li><a href="https://runsmarter.online/can-i-train-for-a-race-just-using-my-treadmill/" rel="nofollow">Can I train for a race just using my treadmill?</a></li>
 <li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="nofollow">The top 5 MUST HAVES in your training program</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/the-benefits-of-trail-running-with-daniel-farrugia/" rel="nofollow">The benefits of trial running with Daniel Farrugia</a></li>
 <li><a href="https://runsmarter.online/podcasts/how-can-i-boost-my-running-program-with-jason-fitzgerald/" rel="nofollow">How can I boost my running program with Jason Fitzgerald</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/306009034_Biomechanics_and_Physiology_of_Uphill_and_Downhill_Running" rel="nofollow">Biomechanics and Physiology of Uphill and Downhill Running</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-is-the-best-running-surface/">Find out what is the best running surface</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Find out what is the best running surface

<p>Feet are often a neglected piece of the running puzzle. That is because they often hide away and are compensated by footwear. But how important is it to have strong feet for running? Does it reduce risk of injury? Let’s see what the evidence says.</p> 
<h3>The Foot Core System</h3> 
<p><a href="https://bjsm.bmj.com/content/bjsports/49/5/290.full.pdf" rel="nofollow">An article published in 2014</a> introduced the concept of the ‘foot core system’ and argued that the foot core behaves such like the ‘core muscles’ in your back and stomach. They went on to say, that the foot core system is influenced by 3 sub-systems all interacting together to achieve strength &amp; function. The active system includes the muscles, the passive system relies on the bones, and the neural system focuses on nerve receptors sending feedback to the rest of the body. </p>  
<h3>Foot strength &amp; running injury</h3> 
<p>Surprisingly, <strong>no evidence has shown a link between flat feet and injury</strong>. Additionally, evidence has struggled to link foot strength &amp; function with injury. I believe this is the case because we are missing one key piece. Individual running loads! <strong>Increasing foot function will help raise foot capacity</strong> and help the function of the entire kinetic chain, but we need to combine this with a well-structures training plan. Therefore, it can be very useful for runners to increase foot function, while training within their adaptation zone.</p> 
<h3>Exercises to develop strong feet for running: </h3> 
<p>It is important to note, if your foot is weak to start with the basics. Try some co-ordination exercises like toe yoga and built a foundation. Once this is built, progress to strength exercises in standing, single leg standing and jumping. Alternatively, <strong>one of the most effective ways to strengthen the feet is to walk barefoot</strong>. If you are able to tolerate these loads, wear minimalist footwear throughout the day, do your gym workouts in bare feet &amp; <strong>utilize every moment you spend on your feet as an opportunity to build strength! </strong></p> 
<h4>Beginner foot strength examples:&nbsp;</h4> 
<ol>
 <li><a href="https://www.youtube.com/watch?v=wfYSEFwJMDA" rel="nofollow">Toe yoga</a></li>
 <li><a href="https://www.youtube.com/watch?v=f9OsUCzXqZg" rel="nofollow">Foot doming</a>&nbsp;</li>
 <li>Calf raises with toe extension (photo 1 below)</li>
 <li>Intrinsic calf raises (photo 2 below)</li>
 <li>Isometric big toe flexion (photo 3 below)</li>
</ol> 
<ul>
 <li></li>
 <li></li>
</ul> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/do-i-need-to-run-with-orthotics/" rel="nofollow">Do I need to run with orthotics?</a></li>
 <li><a href="https://runsmarter.online/how-to-transition-to-a-lesser-shoe/" rel="nofollow">How to transition to a lesser shoe</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/strength-training-5-keep-your-feet-strong-with-podiatrist-tim-bransdon/" rel="nofollow">Strength training 5: Keep your feet strong with Tim Bransdon</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://bjsm.bmj.com/content/bjsports/49/5/290.full.pdf" rel="nofollow">McKeon et al. The foot core system: a new paradigm for understanding intrinsic foot muscle function. </a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/do-i-need-strong-feet-for-running/">Do I need strong feet for running?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Do I need strong feet for running?

<h3>What is Shin Splints?</h3> 
<p>More accurately termed ‘medial tibial stress syndrome’ shin splints is repetitive trauma cause by either:</p> 
<ol>
 <li><strong>Muscles pulling on the shin bone:</strong> Because the deep muscles of the calf (the soleus) attach onto the shin and produce a powerful force when running. Then this calf muscle could be capable of generating enough force to produce bone irritation if the load exceeds the body’s capabilities. </li>
 <li><strong>Shin bone overload:</strong> This could be repeated shin ‘bending’ or ‘bowing’ when impacting the ground. Particularly on a hard surface! Causing repetitive micro-damage which eventually leads to injury. This particular theory follows a bone stress pathology and if ignored, can develop into a stress fracture. </li>
</ol> 
<h3>Sign &amp; Symptoms of Shin splints:</h3> 
<p>Pain is located along the postero-medial (inner) border of the tibia (shin), and most commonly in the lower aspect of the shin. A detailed history will often identify rapid change in training intensity prior to symptoms occurring. Initially symptoms are present when starting activity but subside once warmed up. If severe, pain can continue into running and into daily activities. Occasionally, there is pain with resistance testing and mild swelling.</p>  
<h3>Treatment &amp; Prevention:</h3> 
<p>Running with a weak or fatigued soleus muscle means it cannot absorb shock and dissipate ground reaction forces when running. Therefore, if there is inadequate dissipation, then these forces are transmitted to the bone, increasing the risk of injury. With that said, here are four proactive steps to treat and prevent shin splints:</p> 
<ol>
 <li>Increase the strength of the soleus muscle: Add in heavy seated calf raises into your gym routine.</li>
 <li>There may be some benefit to short term pronation-controlled insoles (under the right guidance).</li>
 <li>Promote adequate shock absorption:<a href="https://runsmarter.online/running-cadence-take-full-advantage/" rel="nofollow"> If your cadence is below 160</a> I would recommend increasing this by 5-10%. ‘Running softer’ is a great cue for those runners who hit the pavement hard.</li>
 <li>If irritable with running, allow 1-2 days a week of cross training to rest the bone reaction (eg. Swimming).</li>
</ol>  
<h4>Relevant blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/the-dangers-of-self-diagnosing-shin-pain/" rel="nofollow">The dangers of self-diagnosing shin pain</a></li>
 <li><a href="https://runsmarter.online/what-is-the-best-running-surface/" rel="nofollow">Find out what is the best running surface</a></li>
 <li><a href="https://runsmarter.online/running-technique-step-width/" rel="nofollow">The running technique hack: Step width</a></li>
 <li><a href="https://runsmarter.online/strengthen-calves-for-running/" rel="nofollow">How to strengthen your calves for running?</a></li>
</ul> 
<h4>Relevant podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/talking-shin-splints-with-dr-duane-scotti/" rel="nofollow">Talking Shin Splints with Dr Duane Scotti</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/19530750/" rel="nofollow">Moen et al. Medial Tibial Stress Syndrome A Critical Review (2009)</a></li>
 <li><a href="https://www.aspetar.com/journal/viewarticle.aspx?id=123#.X0XjacgzbIU" rel="nofollow">Moen. Medial Tibial Stress Syndrome: Shin splints aetiology, treatment &amp; prevention</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-can-i-do-about-shin-splints/">Uncovering The Truth About Shin Splints</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Uncovering The Truth About Shin Splints

<p>Rather than having a running injury and learning how to deal with it, let’s focus being preventative. Because the vast majority of running-related injuries are due to training errors, this means they can be prevented! So, I have written down the four most common situations a runner might encounter which will increase their likelihood of injury. </p> 
<h3>Sudden changes in training load</h3> 
<p>We can learn a lot from <a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="nofollow">understanding training load verses body capacity</a>. Essentially, an injury will occur if you push your body beyond it’s capacity to adapt. You are likely to fall into this category if you are training for a race too quickly, or returning from an extended time off (off-season training).<strong> It is best to progress slowly to allow adaptation to take place.</strong> As runners we should forecast what distance we are training for or document our weekly workload and plan accordingly. Fantastic apps like <a href="https://apps.apple.com/au/app/c25k-5k-trainer/id485971733" rel="nofollow">C25K</a> and <a href="https://apps.apple.com/au/app/nike-run-club/id387771637" rel="nofollow">nike run app</a> have in-built programs to follow and help this process. </p>  
<h3>Sudden changes in shoes or strike pattern</h3> 
<p>Whether you are in the minimalist shoe camp, the traditional shoe camp or the max support camp, changing your shoe from one type to another has its risks. Venturing from supportive to minimalist will increase the stress on the calf, achilles and foot. On the other hand, heading from minimalist to maximalist can increase hamstring, knee and hip loads. A very similar process is true for changing your running strike pattern.<strong> If a runner changes how they interact with the ground, then the demand in certain muscle groups also drastically shifts. </strong>Therefore, it is important to consult your health professional or allow a very gradual transition period.</p> 
<h3>Increased Stress or Decreased Sleep: </h3> 
<p>These two usually go hand in hand and <strong>correlate with decreased tolerance to load</strong>. This means without changing a thing in your training, you can still develop an overuse injury. Sometimes stress is unavoidable but recognize these moments in life and adjust your training accordingly. For example, don’t follow-up with an intense training week if you are more stressed than usual, getting less sleep or falling away from a healthy diet.</p>  
<h3>Is Morning stiffness predicting your running injury?</h3> 
<p>Are you feeling strong and springing out of bed? If so, this is a good sign you are tolerating your training loads. Conditions such as early stage tendinopathy, joint arthritis and bony stress reactions will display unusual localized stiffness, soreness or weakness first thing in the morning. This is okay if you have trained hard the day before and <a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">wake up with delayed onset muscle soreness (DOMS)</a> however, this shouldn’t exceed 1-2 days. The trend of stiffness every morning that resolves in 30-60 minutes should not be ignored. Draw awareness to these trends.</p> 
<h4>Relevant Blogs:</h4> 
<ul>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">How To Decipher Good Pain &amp; Bad Pain</a></li>
 <li><a href="https://runsmarter.online/top-3-tips-all-runners-should-know-about-tendon-pain/" rel="nofollow">Top 3 tips all runners should know about tendon pain</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/the-relationship-of-sleep-cortisol-in-running-injuries/" rel="nofollow">Relationship of Sleep &amp; Cortisol in Running Injuries</a></li>
 <li><a href="https://runsmarter.online/podcasts/the-hidden-dangers-of-red-s-with-isobel-ross/" rel="nofollow">The Hidden Dangers of RED-S with Isobel Ross</a></li>
</ul> 
<h4>References: </h4> 
<ul>
 <li><a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="nofollow">Youtube: Understanding load vs capacity by Kevin Maggs</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/early-signs-for-running-injury/">Detecting the early warning signs of your running injury</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Detecting the early warning signs of your running injury

<p>I must start with a warning because trying to run faster without guidance can lead to significant spikes in training load. So, be gradual and follow the next 5 tips with a sensible attitude. With that said, here are my 5 tips to help improve your running speed. </p> 
<h3>Run faster tip #1: Build a bigger base of low intensity</h3> 
<p>I have had the pleasure to interview some elite and respected runners who have all told me the same thing. Runners will see improvements in their performance on race day if they continue gradually building on their low intensity weekly mileage. Simply put, if you were training for a half marathon and ran thirty slow kilometres per week, your goal should then be to slowly built up to sixty kilometres per week and so on.</p>  
<h3>Tip #2: Implement intervals once a week</h3> 
<p>A lot of runners love training in the ‘grey zone’. This means they run too fast on their slow days, and too slow on their fast days. As a result, they lack recovery for either workout to be beneficial. Your body gets used to a certain pace if you don’t shock it out of rhythm. Trial an interval session and slowly progress duration and intensity. For example, a nice introduction would be 5 minutes jog, 1 minute fast run for 4-5 repeats. </p> 
<h3>Tip #3: Hit the hills</h3> 
<p>Now running uphill will put more strain through your calves but this acts as a type of plyometric training that the body will adapt to and become stronger. If intervals do not suit you then start with some gradual hills and building upon this will make you faster. A hill session once every week or fortnight will help keep the body guessing and keep the body adapting.</p>  
<h3>Tip #4: Increase your strength training</h3> 
<p>This is my bread and butter. Some great research from <a href="https://twitter.com/rich_blagrove" rel="nofollow">Richard Blagrove</a> has shown that heavy resistance and plyometric training 2-3 times per week can increase your endurance performance. This means you can increase your muscle output during mini surges within a race and of course those finish line sprints. Additionally, for long endurance races, your running economy will improve by 2-8%.</p> 
<h3>Tip #5: Transition into lighter shoes</h3> 
<p>Lastly, we have to comment on shoes, because when we talk about improving running performance, we heavily consider running economy. Research has show an improvement of 1% in economy for every 100 gram taken away from shoe weight. However, if this transition is too drastic it can increase your risk of injury. Refer to my other blog <a href="https://runsmarter.online/how-to-transition-to-a-lesser-shoe/" rel="nofollow">how to successfully transition to a lesser shoes</a> for more information. </p>  
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="nofollow">Mistakes preventing a NEW runner from success</a></li>
 <li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="nofollow">Common Strength training myths for runners</a></li>
 <li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="nofollow">The top 5 MUST HAVES in your training program</a></li>
 <li><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="nofollow">Am I strong enough to run?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="nofollow">Running Technique insight Chris Bramah</a></li>
 <li><a href="https://runsmarter.online/podcasts/how-can-i-boost-my-running-program-with-jason-fitzgerald/" rel="nofollow">How can I boost my running program with Jason Fitzgerald</a></li>
 <li><a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="nofollow">Strength training 1: injury risk &amp; injury prevention</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/304250501_Altered_Running_Economy_Directly_Translates_to_Altered_Distance-Running_Performance" rel="nofollow">Altered Running Economy Directly Translates to Altered Distance-Running Performance</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/5-tips-to-run-faster/">5 simple ways to help you run faster without injury</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

5 simple ways to help you run faster without injury

<p>This will help you with the prevention and management of most lower limb tendinopathies including plantar fasciitis, achilles, high hamstring, patella and hip tendinopathies. This is because lower limb tendons respond in a similar fashion to load and training errors. So here are the top 3 tips when dealing with tendon pain. </p> 
<h3>Tip #1: Tendon pain is caused by spikes in training load </h3> 
<p>A tendon reaction will occur if there is a spike in load that exceeds its ability to adapt. To understand this concept, imagine that every tendon in your body has a certain maximum load capacity. Then, if you train just below this capacity in time it will adapt and get stronger, further increasing its capacity. This is called ‘working within your adaptation zone’ illustrated below by a picture from my e-book. If however, there is a spike in load which exceeds a tendon’s load capacity it will signal pain. These spikes can come in several forms including hills, mileage, intensity, change in shoe type or change in surface. A sudden increase can also be in one training session or over the course of a week.</p>  
<h3>Tip #2: Avoid resting a painful tendon</h3> 
<p>Never completely rest a sore tendon! I often discuss this concept as the ‘pain-rest-weakness downward spiral’. When someone overloads their tendon in training the tendon’s capacity temporarily drops! This is because the tendon structure has less ability to tolerate loads while it is in this sensitive state. However, if you then rest for 1-2 weeks because of pain then capacity drops further! What often follows is a runner’s attempt to run on a weak tendon which produces another flare-up. This is often followed by more rest and the cycle continues. See the illustration below which depicts the onset of symptoms whenever a runner returns to running. But on the contrary, there is plenty of evidence<a href="https://pubmed.ncbi.nlm.nih.gov/27747846/" rel="nofollow"> to show it is safe to load a sore tendon</a>. So find a health professional, find your starting point and begin a well-structure loading program.</p>  
<h3>Tip #3: Monitor tendon pain over 24 hours</h3> 
<p>Correctly interpreting tendon pain is crucial for recovery, but tendon symptoms are often misleading. For example, tendon pain often reduces when you have warmed up, allowing you to run almost pain free. Most runners would interpret this as ‘safe’, and give themselves permission to continue running. However, this is dangerous, because you will be unable to accurately determine if the tendon is overloaded until you observe pain over 24 hours. Pain may increase later in the day or the following morning. If this is the case, your current running load is excessive and needs to be adjusted. </p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">How To Decipher Good Pain &amp; Bad Pain</a></li>
 <li><a href="https://runsmarter.online/managing-your-healthy-tendons-when-returning-to-the-gym/" rel="nofollow">Managing your healthy tendons when returning to the gym</a></li>
 <li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="nofollow">Why am I getting achilles pain?</a></li>
</ul> 
<h4>Relevant Podcast Episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-1-tendinopathy-101/" rel="nofollow">Tendons 1: Tendinopathy 101</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-3-tendinopathy/" rel="nofollow">Addressing common running misconceptions 3: Tendinopathy</a></li>
</ul> 
<h4>References: </h4> 
<ul>
 <li><a href="https://link.springer.com/article/10.1007/s40279-013-0019-z" rel="nofollow">Peter Malliaras et al. Achilles and Patellar Tendinopathy Loading Programmes (2013).</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/top-3-tips-about-tendon-pain/">Tendon pain: The top 3 tips all runners should know</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Tendon pain: The top 3 tips all runners should know

<p>Stress fractures are a runner’s worst nightmare because they are often mis-diagnosed and once accurately identified, treatment is often no running and even crutches. This is extremely frustrating and requires the amount of patience that is rare in the running populations. So what do we need to know about stress fractures? It is worth mentioning stress fracture treatment it outside the scope of this blog, instead we dive into pathology, risk factors and warning signs. </p> 
<h3>Stress fracture pathology</h3> 
<p>A stress fracture is know as tiny cracks in a bone caused by repetitive force. For example, jumping or running long distances. If this load is excessive, it will reach the bone’s limit. However, there is growing evidence that a stress fracture involves an imbalance between load and its ability to form new bone tissue (Warden et al. 2014). This means that bone is not a rigid structure, rather a living tissue, and triggers growth from micro-damage. Think of this process the same way a muscle requires micro-tears to build greater muscle. </p>  
<h3>Risk factors of stress fractures</h3> 
<p>In a general sense, risk factors are sectioned into two categories: (Popp et al, 2016)</p> 
<ol>
 <li><strong>Factors influencing bone strength: </strong>This would include bone mineral density, bone shape, your age, genetics, nutrition, vitamins/minerals, endocrine and hormonal status bone disease &amp; energy availability.
  <ul>
   <li>Moreover, this fits into athletes at risk of ‘reduced energy availability’ or <a href="https://runsmarter.online/what-is-red-s-what-are-the-signs/" rel="nofollow">RED-S which can be explained in greater detail here</a>. </li>
   <li>These factors are illustrated clearly in the diagram below.</li>
  </ul></li>
 <li><strong>The external mechanical load:</strong> This includes changes in loading intensity and frequency, harder training surface, footwear, and body shape.
  <ul>
   <li>Popp et al, has found those with a history of stress fractures have significantly lower bone strength relative to the loads they encounter during running. This would suggest that runners are loading their bones beyond their maximal capacity, and increasing the likelihood of stress fractures.</li>
  </ul></li>
</ol>  
<h3>Early warning signs &amp; prevention</h3> 
<p>A runner’s history will be consistent with overuse and a gradual onset of activity-related pain. Because this pathology has different stages, signs and symptoms will vary. Pain is usually described as a mild, diffuse ache that occurs after a specific amount of running. The pain does not resolve or “warm up” like tendon pain. Initially, the pain settles quickly after running but as the pain becomes severe, it persist long after rest. Eventually, symptoms will worsen until you are unable to run. At this more advanced stage, there will be an inflammatory response including night pain. It is for this reason that early detection and diagnoses is critical. For more information consult the resources below. </p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/what-is-red-s-what-are-the-signs/" rel="nofollow">What is RED-S &amp; what are the signs</a></li>
 <li><a href="https://runsmarter.online/what-runners-need-to-know-about-bone-density/" rel="nofollow">What Runners need to know about Bone Density</a></li>
 <li><a href="https://runsmarter.online/does-running-cause-osteoarthritis/" rel="nofollow">Does running cause osteoarthritis?</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures-2/" rel="nofollow">Avoiding &amp; managing stress fractures</a></li>
 <li><a href="https://runsmarter.online/podcasts/the-hidden-dangers-of-red-s-with-isobel-ross/" rel="nofollow">The Hidden Dangers of RED-S with Isobel Ross</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.sciencedirect.com/science/article/abs/pii/S8756328216302952" rel="nofollow">Popp et al. Bone strength estimates relative to vertical ground reaction force discriminates women runners with stress fracture history (2016).</a></li>
 <li><a href="https://www.jospt.org/doi/full/10.2519/jospt.2014.5334" rel="nofollow">Warden et al. Management and Prevention of Bone Stress Injuries in Long-Distance Runners (2014)</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/stress-fractures-am-i-at-risk-what-are-the-signs/">Stress fractures: A warning to all runners</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Stress fractures: A warning to all runners

<p>We all know the marketing poster in shoe stores. It shows a person standing still while highlighting their poor foot posture. Then, a side-by-side comparison of the whole body magically aligned when provided with orthotics to wear. This is marketing brilliance and sells the concept very well <strong>but does the claim for orthotics for running hold true?</strong></p> 
<h3>Why do Runners buy Orthotics?</h3> 
<p>Speaking from experience, runners that are wearing orthotics would most commonly have a past injury which orthotics helped overcome, therefore they continue to wear them for injury prevention. On the other hand, other runners have been told they have pronated or ‘flat feet’ &amp; require orthotics, even though they have never experienced an injury. In my opinion, orthotics have been over-prescribed with a poor narrative attached. <strong>Unfortunately, marketing ploys have created promises of ‘correcting’, ‘realigning’, ‘protecting’ and ‘helping your posture’ </strong>which don’t hold true when factoring our current understanding. <strong>So, as much as this false narrative may help runners create a positive placebo effect, it may also create a false dis-empowering narrative that leads them to think they NEED orthotics.</strong> So hopefully this blog clears the air. </p>  
<h3>How does orthotics for running work?</h3> 
<p>I follow the work of <a href="https://twitter.com/sports_pod?lang=en" rel="nofollow">Ian Griffiths</a> who is a world leading sports podiatrist &amp; researcher and his colleagues and they have helped shed some light on our current understanding of the mechanics created when wearing orthotics. He cleverly shared a statement in a recent presentation:</p> 
<blockquote>
 <p>Ian Griffiths: Do orthotics work?….</p>
 <p><strong>“Yes only for some of the people, some of the time</strong>,</p>
 <p><strong>And never for all of the people all of the time”.</strong></p>
</blockquote> 
<p>In other words, we currently cannot predict who will respond well to orthotics, even based on foot posture, foot function or type of pain.<strong> Some people respond very well, while others don’t.</strong> Here are a few different components to how orthotics might work.</p>  
<h4>Kinematics (changing posture angles)</h4> 
<p>Literature sways about 50/50 whether orthotics ‘align’ posture. There is work by Zammit et al in 2007 who concluded that the changes in foot posture are too small and probably insufficient to account for the extent of symptom reduction found. In fact, <strong>some people actually INCREASE their pronation when wearing orthotics</strong>. This is on the contrary to what orthotics are meant to do based on marketing posters. So if some people are getting better, and their foot pronation angles aren’t changing, what else is happening? </p> 
<h4>Kinetics (changing the work of the muscles)</h4> 
<p>This probably has the biggest influence but is also the hardest to study. If an orthotic is placed within your shoe and you are asked to walk or run, the load going through your joints and the demand of the muscles will change. Exactly HOW they will change is hard to predict from person to person. Sometimes is will have a beneficial response, other times not. Hence why Ian Griffiths states the quote mentioned above. </p> 
<h4>Neuro-motor (changing how the nerves respond)</h4> 
<p>Similar to the effects on kinetics, the research shows zero correlation between symptom relief and posture change. It seems like pure guess work if someone will have a positive experience. So, another theory proposed was the changes in neuro-motor control which will vary from person to person. Your foot receptors will be relaying information differently if your foot is interacting with a different sensation. Once again, this is hard to prove scientifically. </p> 
<h4>Psycho-social (associated beliefs &amp; narratives)</h4> 
<p>Lastly, we need to consider beliefs and narrative associated with the experience of buying and wearing orthotics. This is particularly my favorite because it goes hand-in-hand with what we know about other passive treatments. If someone is <strong>convinced </strong>this solution will work, based on what they have been told and based on their past experiences, it’ll be more likely to work.</p>  
<h3>What about for injury prevention?</h3> 
<p>There is no evidence to show a link between orthotics and injury prevention. <strong>The body will adapt as long as the applied load is not greater than the body’s capacity to adapt.</strong> In other words, if you carefully apply load with a sensible running program and strengthening then the body will adapt to any mild pronation, internal rotation or shock absorption applied to the joints.</p> 
<h3>What about for treatment?</h3> 
<p>How about orthotics for runners who have an injury and in pain? Unfortunately, evidence hasn’t shown any definitive results. An orthotic can change running biomechanics very slightly and most tend to believe this as insignificant. There were some studies to show orthotics helping foot pain such as pes cavus, rheumatoid arthritis and hallux valgus. But when it make to conditions like plantar fasciitis, science is unclear.</p> 
<h3>When is the best time to wear orthotics for running?</h3> 
<ul>
 <li><strong>If it is more comfortable then not wearing orthotics</strong>
  <ul>
   <li>But keep in mind that you are only wearing them for comfort, not for injury prevention.</li>
  </ul></li>
 <li><strong>If you have been wearing them for a long time</strong>
  <ul>
   <li> Your body has adapted to using orthotics and if you choose to remove them, do so gradually.</li>
  </ul></li>
 <li><strong>If you have an acute injury such as plantar fasciits, shin splints or medial knee pain</strong>
  <ul>
   <li>It is still worth trying out and rolling the dice to see if you have a positive response. Like Ian Griffiths said, they work for some people some of the time. In my opinion, I would start with a less expensive off the shelf orthotics. </li>
  </ul></li>
</ul>  
<h4>Relevant Blogs</h4> 
<ul>
 <li><a href="https://runsmarter.online/leg-length-discrepancy-running/" rel="nofollow">Does Leg length discrepancy effect my running?</a></li>
 <li><a href="https://runsmarter.online/how-to-transition-to-a-lesser-shoe/" rel="nofollow">How to transition to a lesser shoe</a></li>
</ul> 
<h4>Relevant Podcast Episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/is-there-a-right-wrong-running-shoe-with-jf-esculier/" rel="nofollow">Is there a right &amp; wrong running shoe? With JF Esculier</a></li>
 <li><a href="https://runsmarter.online/podcasts/is-a-carbon-fibre-shoe-right-for-me-with-simon-bartold/" rel="nofollow">Is a carbon fibre shoe right for me? With Simon Bartold</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/27789429/" rel="nofollow">Ian Griffiths &amp; Simon Spooner. Foot orthoses research: identifying limitations to improve translation to clinical knowledge and practice (2016). </a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/do-i-need-to-run-with-orthotics/">Do I Need Orthotics To Help My Running?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Do I Need Orthotics To Help My Running?

<p>Recurring achilles pain can be common, <a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="nofollow">particularly in masters runners</a>. So, this blog is designed to be your guide. To see if there is anything within your routine you can change to lower your risk of another flare-up.</p> 
<h3>Avoid acute spikes in training load</h3> 
<p>The majority of running-related injuries are due to spikes in load, beyond your body’s ability to cope. When we consider the achilles tendon, increasing speed &amp; uphill terrain will require enormous demands, especially if combining the two together. This is the easiest factor to identify and modify. However, we do not want to completely eliminate these variables because this only results in the tendon becoming weaker. So, keep running intervals and hills but be careful and stay within your adaptation zone. </p> 
<h3>Achilles pain &amp; lifestyle factors</h3> 
<p>Above is an example of the tendon exceeding its own load capacity. However, lifestyle factors can also reduce the load tolerance. In other words, a runner who is running the same load week by week will increase the risk of overload injuries if they experience increased stress, a reduction in good quality sleep, or have changes in medication. If these lifestyle fluctuations are picked up and training is modified accordingly, you can reduce your risk of injury. For example, if over a particular week you are moving house or experience a temporarily stressful situation at work, reduce the intensity of your running sessions.</p>  
<h3>Build Strength of the entire leg &amp; hip</h3> 
<p>Individuals with Achilles problems are reported to have reductions in muscle activity of the shin, thigh, calf and hip muscles. So strength work is key! You also want to make sure your legs have strength, endurance and power. This is explained in my blog <a href="https://runsmarter.online/strengthen-calves-for-running/" rel="nofollow">how to strengthen your calves for running</a>. A quick tip is to assess the quality of your hopping, and ensure the spring, power, strength &amp; endurance is similar to your unaffected side. </p> 
<h3>Consider changing strike pattern or footwear</h3> 
<p>Lastly, you may need to consider changing your strike pattern or footwear. Runners who first make contact with the ground towards their toes will demand more of the achilles compared to heel strikers. Similarly, those who run with zero drop shoes or minimalist shoes require the same high demand. Under the right guidance, making a few tweaks in your running approach may shift some load away from the achilles and toward other stronger sections. </p>  
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/strengthen-calves-for-running/" rel="nofollow">How to strengthen your calves for running</a></li>
 <li><a href="https://runsmarter.online/do-i-need-strong-feet-for-running/" rel="nofollow">Do I need strong feet for running?</a></li>
</ul> 
<h4>Relevant Podcast Episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-1-tendinopathy-101/" rel="nofollow">Tendons 1: Tendinopathy 101</a></li>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-3-achilles-hamstring-gluteal-tendinopathy/" rel="nofollow">Tendons 3: Achilles, Hamstring &amp; Gluteal tendinopathy</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/257754108_Neuromotor_Control_of_Gluteal_Muscles_in_Runners_with_Achilles_Tendinopathy" rel="nofollow">Smith et al. Neuromotor Control of Gluteal Muscles in Runners with Achilles Tendinopathy (2013).</a></li>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="nofollow">Silbernagel et al. Continued Sports Activity, Using a Pain-Monitoring Model, During Rehabilitation in Patients With Achilles Tendinopathy: A Randomized Controlled Study (2007).</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/why-am-i-getting-achilles-pain/">How To Run Free Of Achilles Pain</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How To Run Free Of Achilles Pain

<p>Treadmill running. You love it or you hate it. For some runners it can be very appealing come winter. But can we substitute outdoor training for the comfort of an indoor treadmill? </p> 
<h3>Does a treadmill running change your technique?</h3> 
<p>When it comes to your movement and joint angles there is conflicting evidence. Some studies will suggest there are no differences in kinematics between running on a treadmill and overground (A, Fullenkamp. 2018) but is contradicted older studies. From experience working in clinics, I see runners adapt to a treadmill well while others struggle. This may depend on the experience and level of comfort between runners using a treadmill. But to answer the question if treadmill running will make you a better runner, we will need to look at muscle forces.</p> 
<h3>Does it change which muscles are working?</h3> 
<p>Studies have shown increased activity in the peroneus longus muscle which primarily acts as an ankle stabilizer. This may be due to a safety response on the treadmill where more stability is needed. Additionally, lower calf activity at push-off was also demonstrated. This makes sense when considering the nature of a treadmill. Possibly due to the treadmill belt movement itself. The belt is moving underneath the runner and the leg simply needs to ‘lift’ rather than ‘push off’ to keep moving. Several studies have looked at decreased muscle activation of the calf and some have also looked at hamstring and quadricep activation on concrete, rubber, grass and treadmill. In all cases the treadmill presented with the lowest muscle activation (Baur et al. 2007).</p>  
<h3>Treadmill running: Is there a compromise?</h3> 
<p>When it comes to the effects on aerobic capacity science found treadmills to be a lot easier. However, you can mimic the energetic costs by simply running on a treadmill with a 1% gradient (Jones. 1996). This may also require the runner to push-off harder and contribute to more calf demand. </p> 
<h3>Conclusion</h3> 
<p>Weighing up the difference between treadmill and outdoor running, you will still experience some cross-over gains. However, treadmill running it will not exactly mimic the demands of outdoor running. So if you are preparing for a race, and send a lot of time on the treadmill, be careful! Besides, you want high specificity within your training. In other words, trying to mimic what you are training for as closely as you can. Outdoor running triumphs in this battle so make sure you do so whenever possible. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/what-is-the-best-running-surface/" rel="nofollow">Find out what is the best running surface</a></li>
 <li><a href="https://runsmarter.online/5-tips-to-run-faster/" rel="nofollow">5 simple ways to help run faster without injury</a></li>
</ul> 
<h4>Relevant Podcast Episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="nofollow">Running Technique insight Chris Bramah</a></li>
 <li><a href="https://runsmarter.online/podcasts/from-your-half-to-full-marathon-how-to-survive-thrive-with-rick-mirabella/" rel="nofollow">From your half to full marathon with Rick Mirabella</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.jospt.org/doi/full/10.2519/jospt.2016.6494" rel="nofollow">Richard Willy et al. Patellofemoral joint and Achilles tendon loads during overground and treadmill running </a></li>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/28605231/" rel="nofollow">Adam Fullenkamp et al. A Comparison of Both Motorized and Nonmotorized Treadmill Gait Kinematics to Overground Locomotion</a></li>
 <li><a href="https://content.iospress.com/articles/isokinetics-and-exercise-science/ies00262" rel="nofollow">Baur et al. Muscular activity in treadmill and overground running, 2007.</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/can-i-become-a-better-runner-treadmill-running/">Can I Become A Better Runner, Only Using A Treadmill?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Can I Become A Better Runner, Only Using A Treadmill?

<p>Firstly, thank you to the authors Tom Goom, Gráinne Donnelly and Emma Brockwell for publishing the new post partum running guidelines. For more information I will <a href="https://www.researchgate.net/publication/335928424_Returning_to_running_postnatal_-_guidelines_for_medical_health_and_fitness_professionals_managing_this_population" rel="nofollow">include the link here</a>. It is often a concern for new mums, they love running but also want to respect the healing process. But how is a new mum suppose to know when they are ready? </p> 
<h3>Week 0 to 2 postnatal:</h3> 
<p>After having a baby your body needs time to heal and regain its strength. Because of this, running is not advisable within 3 months of have a baby and this can even be extended if pelvic floor dysfunction is identified. All women, regardless of how they deliver need to seek out a pelvic health assessment with a specialist physiotherapist before getting the all clear to return to running. Since you are unable to run in the first 3 months, I have provided a condensed list of exercises that are appropriate if symptoms allow. So for the first 2 weeks, starting some pelvic floor &amp; basic core exercises along with walking is recommended under the right guidance. </p>  
<h3>Week 2 to 8 postnatal:</h3> 
<p>If everything is recovering well within the first few weeks a mum can introduce some light exercises. This will all be tailored to the individual but some week 2-4 examples include body-weight squats, lunges and bridging. Progressing to weeks 4 to 6, indoor cycling on a stationary bike or light exercise on the cross-training can be implemented. Week 6 to 8 will introduce power walking, while increasing the duration and intensity of low impact exercise. For example, increasing a squat to 15-20kgs while also adding in deadlifts. If you follow this protocol, you will be slowly preparing your body for running. It is not recommended to skip this phase and instantly return to running expecting to have recovered. </p> 
<h3>Beyond 3 to 6 months for running mums:</h3> 
<p>At 3-6 months a women’s health physiotherapist will assess your readiness to run. This will consist of questionnaires &amp; and a face-to-face consult to identify pelvic floor symptoms, psychological status and any other musculoskeletal symptoms. Following on, the fitness testing component requires a pelvic floor assessment along with jogging on the spot for 1 minute, hopping on the spot, balancing and bounding. Capacity tests will also be carried out, with the aim to achieve 20 repetitions of:</p> 
<ul>
 <li>Single leg calf raises</li>
 <li>Single leg bridge</li>
 <li>Side lying abduction</li>
 <li>Single leg sit to stand</li>
</ul> 
<p>If your physiotherapist and other medical staff give you the all clear to start running, a very gradual program such as the ‘couch to 5k’ will be perfectly suitable. The PDF of the guidelines also includes information on sleep, breastfeeding, running with a buggy, weight control and psychological status. </p>  
<h3>A note on Stress &amp; Sleep:</h3> 
<p>Outside of these guidelines, I should mention the <a href="https://runsmarter.online/podcasts/the-relationship-of-sleep-cortisol-in-running-injuries/" rel="nofollow">link between stress, lack of sleep and running-related injuries</a>. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="nofollow">Am I strong enough to run?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures/" rel="nofollow">Learn to love the run you’ve got Amanada Brooks</a></li>
 <li><a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="nofollow">Strength training 1: injury risk &amp; injury prevention</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/335928424_Returning_to_running_postnatal_-_guidelines_for_medical_health_and_fitness_professionals_managing_this_population" rel="nofollow">Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/guideline-for-running-mums-post-pregnancy/">When can new mums can return back to running</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

When can new mums can return back to running

<p>Runners are classically the type A personality consisting of common traits. For instance, <strong>self-motivation, internal drive &amp; competitiveness</strong>. All these traits shine a positive light on personal ambition, race preparation and a physically active lifestyle. However, do these traits have negative associations? For example, if the vast majority of running injuries are due to training errors, aren’t these traits more likely to push us beyond our capabilities? And even once we are injured, might personality traits lead us to return too early, causing another injury? I think this topic is worth debating along with some scientific findings. </p> 
<h3>Is there a correlation to personality and injury?</h3> 
<p>An article published in 2018 by <a href="https://journals.sagepub.com/doi/abs/10.1177/0363546518773755" rel="nofollow">Messier et al,</a> followed 300 non-injured runners over the period of 2 years to investigate a link between injury and certain characteristics. They found that elements like flexibility, foot shape, pronation, running distance strength and footwear didn’t have any predictive value. They did however, find a link with poorer mental health questionnaires, more specifically negative states such as being jittery, irritable, and nervous. Also, if <strong>you score high on questionnaires regarding ‘concerns over mistakes’ and ‘doubts about actions’ you have an increased risk of injury</strong>.</p> 
<h3>How perfect is perfectionism?</h3> 
<p>A few studies defined perfectionism as:</p> 
<blockquote>
 <p>‘Striving for flawlessness and setting exceedingly high standards of performance accompanied by tendencies for overly critical evaluations of one’s behaviour’. </p>
</blockquote> 
<p>In other words, perfectionists are more susceptible to making poorer training decisions, ramp up too quickly &amp; refuse to take rest days. Additionally, several other studies have shown a link with perfectionism and running injuries but Madigan, et al went one step further. They broke the definition down into two sub-categories:</p> 
<p><strong>Perfectionistic strivings:</strong> Defined as ‘personal standards and a self-oriented striving for perfection’</p> 
<p><strong>Perfectionistic concerns:</strong> Defined as ‘Concerns over mistakes, feelings of discrepancy between one’s standards and performance and negative reactions to imperfection’. </p> 
<p>Following this, they found runners ranking high on <strong>perfectionistic concerns were 17 times more likely to suffer an injury</strong>!</p> 
<h3>Perhaps self-reflect on your own training</h3> 
<p>In conclusion, perhaps it is time to self-reflect on this information and look back at our injuries which were obviously due to training errors. What was driving that decision? This in an important step, because if we cannot see the error in our ways, then we cannot possibly expect to see a change in our future. So use this as another ‘injury prevention’ tool. Make adjustments in your training schedule and regularly touch base with your internal drive and think, is it working for you, or against you. </p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/10-tips-to-reignite-your-running/" rel="nofollow">10 Tips to reignite your running</a></li>
 <li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="nofollow">Your running injury road to recovery</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="nofollow">Recovery expectations &amp; dealing with set-backs</a></li>
 <li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="nofollow">Train your mind to bounce back from injury with Carrie Cheadle</a></li>
 <li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures/" rel="nofollow">Learn to love the run you’ve got Amanada Brooks</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://journals.sagepub.com/doi/abs/10.1177/0363546518773755" rel="nofollow">A 2-Year Prospective Cohort Study of Overuse Running Injuries: The Runners and Injury Longitudinal Study (TRAILS)</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/">Is there a link between my personality &amp; injury?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Is there a link between my personality & injury?

<h3>What is a high hamstring tendinopathy?</h3> 
<p>This is a condition commonly seen in runners and yoga instructors who also have a job revolved around sitting. That is because for one reason of another the hamstring tendon has become irritated typically from a spike in load. As you can see in the picture below, the hamstring tendon wraps around your sitting bones before it attaches onto the pelvis. So what proceeds an acute tendinopathy, is the inability for recovery because of the extend time it is ‘compressed’ from sitting and stretching. For example, a runner who increases her uphill running too quickly may overload this tendon. While it is trying to recover she spends 8+ hours a day compressing this tendon sitting at work. </p>  
<h3>Mistake #1: Avoid compressive positions</h3> 
<p>As discussed above, your tendon attaches onto your pelvic which makes it easily irritated with positions like sitting, driving and prolonged forward leaning in standing. It is important in the early days of rehab to limit these positions if it is causing irritation. If sitting is a must, then altering your position, raising the chair height and bearing weight mainly through the muscle belly of your hamstring (rather than on your sitting bones) can be effective. This will take us nicely into #2.</p> 
<h3>Mistake #2: Stop Stretching your hamstring tendinopathy!! </h3> 
<p>This is a common mistake because it’s human nature to stretch a sore tendon. Particularly because it feels good in the moment. But stretching the leg out straight and reaching forward to touch the toes will only cause further compression, increase pain and delay recovery. So if stretching is out, what should we do?</p>  
<h3>Start building up strength out of compression</h3> 
<p>Firstly, <strong>avoid complete rest of the tendon</strong> because this will lead to further weakness and a prolong recovery. For more information on this topic read this blog titled <a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="nofollow">Tendon pain</a>. Instead, you should start hamstring strengthening exercises outside of a compressed position if the tendon is unable to tolerate compressive loads. <a href="https://www.youtube.com/watch?v=hYj5rQ2LBKE" rel="nofollow">A double leg or single leg bridge</a> and hold can be a good start if symptoms allow. Other examples include a prone hamstring curl or a bridge with leg curl on a swiss-ball.</p> 
<h3>Progress strengthening to include compression</h3> 
<p>This requires a trial and error basis depending on symptoms, but the goal is to slowly allow the tendon to adapt to more compression. You will need to follow instructions from your health professional to see what pain levels are appropriate during and after these exercises. These include deadlifts, full range squats and standing arabesques. </p>  
<h3>When appropriate add in power movements</h3> 
<p>When you run, your hamstrings work the hardest during the ‘eccentric phase’ (contraction while lengthening). Therefore, it only makes sense to prepare your hamstrings for this requirement. Once you are able to, implementing exercises like plyo lunges &amp; kettlebell swings to help tick off this final component in your return to run plan. Keep in mind that a well-structured return to run plan can be beneficial if you have had considerable time off. </p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/managing-your-healthy-tendons-when-returning-to-the-gym/" rel="nofollow">Managing your healthy tendons when returning to the gym</a></li>
 <li><a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="nofollow">Tendon pain: The top 3 tips all runners should know</a></li>
 <li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="nofollow">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-1-tendinopathy-101/" rel="nofollow">Tendons 1: Tendinopathy 101</a></li>
 <li><a href="https://runsmarter.online/podcasts/why-your-hamstring-tendiopathy-isnt-getting-better-with-maryke-louw/" rel="nofollow">Why your hamstring tendinopathy isn’t getting better with Maryke Louw</a></li>
 <li><a href="https://runsmarter.online/podcasts/10-years-of-hamstring-tendinopathy-with-vicki-smith/" rel="nofollow">10 Years of hamstring tendinopathy with Vicki Smith</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/mistakes-runners-make-with-hamstring-tendinopathy/">Common Mistakes a runner makes with their hamstring rehabilitation</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Common Mistakes a runner makes with their hamstring rehabilitation

<p>It is not always about running strong, but when 2-3 times your body weight goes through your lower limb every step, a 70kg runner like me will accumulate 1.9million kgs of load every hour of running. So, strength should be factored in.</p> 
<h3>Your ‘Running Strong’ home assessment</h3> 
<p>This is a practical test you can try out yourself to give you a max score of 100 points per leg. This will be useful to see how close you get to 100 and identify any discrepancies from right to left. I have provided 4 exercises with instructions to ensure a proper technique is kept. Remember if you cheat with poor repetitions, you are only cheating yourself. <strong>Try and achieve 25 repetitions of each exercise, for each leg to reach a max score of 100:</strong></p> 
<h4>Single leg calf raises:</h4> 
<p>Stand one foot away from the wall, light fingers on the wall for balance and stand on one leg. Then, rise as high onto your toes as you can and lower yourself until your heel lightly touches the floor. Repeat one calf raise every 2 seconds maintaining the same height and keeping you knee straight throughout the test.</p>  
<h4>Step Bridges on one leg:</h4> 
<p>Lay on your back with one leg on a box and your knee bent at 90 degrees. Then cross your arms over your chest and raise your hip up towards the ceiling until your shoulders, hip and knee make a straight line.</p>  
<h4>Side leg raises:</h4> 
<p>Lie on you side with your bottom leg bent for balance and your top leg straight. Then with your top shoulder, hip, knee and foot making a completely straight line raise you foot towards the ceiling and back to parallel with the floor. Keep the leg engaged throughout, no resting in between reps.</p>  
<h4>Single leg sit-to-stand:</h4> 
<p>Find a chair you can sit on with your feet flat on the floor and your knees bent at 90 degrees. Then hold one leg up in the air, cross your arms or have them straight out in front of you and try to rise from the chair on one leg.</p>  
<h3>Gym Strength assessment</h3> 
<p>While the exercises above are great for testing you muscle endurance, there are a few more components to address. This includes absolute strength however, requires correct guidance and experience with heavy weights. For example, weighted squats, lunges, deadlifts, knee extension and single leg presses. While the science isn’t clear on the targets you should be hitting for a runner, some researchers have suggested 1-1.5x body weight for 3 sets of 10 repetitions for most of these exercises is a good zone. </p>  
<h3>Power Assessment</h3> 
<p>Lastly, we have power, which is the need for your muscles to generate force quickly. This is important because running is an endurance &amp; power-based activity, and I often see runners who display endurance and strength without power. For example, hopping on one leg and measuring your vertical &amp; horizonal hop, box jumps and skipping. These are all examples of exercises you can test and compare your right side to left side. </p>  
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="nofollow">Common Strength training myths for runners</a></li>
 <li><a href="https://runsmarter.online/strengthen-calves-for-running/" rel="nofollow">How to strengthen your calves for running?</a></li>
 <li><a href="https://runsmarter.online/do-i-need-strong-feet-for-running/" rel="nofollow">Do I need strong feet for running?</a></li>
 <li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="nofollow">Strength exercises for a runner at home</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="nofollow">Strength training 1: injury risk &amp; injury prevention</a></li>
 <li><a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="nofollow">Strength training 4: Exercises &amp; program planning Richard Blagrove</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://twitter.com/rich_blagrove" rel="nofollow">Follow Rich Blagrove on twitter: Author, researcher, lecturer on strength training for runners</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/am-i-strong-enough-for-running/">How to know if you are strong enough for running</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to know if you are strong enough for running

<p>The boom bust cycle is a repeating pattern of managing injuries for a period of time &amp; once recovered, training too hard until another injury is created. From my experience, this pattern is consistent with <a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">certain personality traits</a> and training philosophies. Additionally, big survey-style questionnaires show that the<a href="https://whywerun.strava.com/" rel="nofollow"> reason why runners run is diverse</a>. So this blog is designed an opportunity to self-reflect &amp; hopefully you can identify some unhelpful traits. </p> 
<h3>What are your training beliefs</h3> 
<p>Be honest with yourself. Are you someone who <strong>overvalues high intensity training</strong> with the ‘Go hard or go home’ mentality? Or, perhaps <strong>you undervalue low intensity</strong> with a ‘Rest is rust’ attitude. These beliefs can serve a purpose in the right circumstances but can be detrimental in your overall training program. Both high intensity and low intensity serve a purpose under the correct dosages so make sure you are getting the balance that is right for you. As a general rule, training with 80% of your weekly mileage at low intensity is recommended.</p> 
<h3>What are your injury beliefs?</h3> 
<p>What are you telling yourself about the cause of your injury? The most common reasons I hear are ‘I need to stretch more’, ‘I don’t warm up’ and ‘I have flat feet’. Instead, follow what the science says. <strong>Up to 80% of running injuries are due to errors in load management</strong> and convincing yourself of other fallacies may create counterproductive illusions. I recommend self-reflecting on your past 1-2 weeks of training load when symptoms first arise to pick up any spikes in your training. Additionally, making adjustments to future training sessions to avoid the same mistakes. </p> 
<h3>Unnecessary external pressures</h3> 
<p>Perhaps you enter races without adequate training time. Or maybe you are pressured by overzealous running coaches and sporting clubs? Are you frequently comparing your abilities to friends? I think this point is obvious, but runners can be blind to such traps if they don’t take a step back and self-reflect. </p> 
<p>In conclusion, write down your future training plans and analyse your past running trends. As a result, it will make you a more resilient runner and reduce your risk of injury. </p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="nofollow">Am I strong enough to run?</a></li>
 <li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">How To Decipher Good Pain &amp; Bad Pain</a></li>
 <li><a href="https://runsmarter.online/early-signs-for-running-injury/" rel="nofollow">Detecting early warning signs running injuries</a></li>
 <li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="nofollow">The top 5 MUST HAVES in your training program</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-1-pain/" rel="nofollow">Common running misconceptions 1: Pain</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-2-running-form/" rel="nofollow">Addressing common running misconceptions 2: Running Form</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-3-tendinopathy/" rel="nofollow">Addressing common running misconceptions 3: Tendinopathy</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/">How to recognize the boom bust injury cycle</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to recognize the boom bust injury cycle

<p>When I first started podcasting, I hosted a podcast called ‘<a href="https://www.everydayrunninglegends.com/" rel="nofollow">Everyday Running Legends’</a>. And at the end of every episode I would ask my guest<strong> ‘What is your number one tip to help a runner who is struggling through the last 10% of an endurance run?’</strong>. This one question has provided a lot of great insight that I would love to share. Any running distance is a mental game. Look at what happened once Roger Bannister broke the 4-minute mile and the psychological barriers of possibility were lifted. However, for this blog we will mainly focus on longer distance strategies. So here are 4 areas to focus on if you need to boost your mental game during an endurance race. </p> 
<h3>Running mental game tip #1: Remember your reason why</h3> 
<p>This is by far the most common tip from my podcast guests and with reason. It’s hard to think about when your legs are burning and the body is screaming to stop, but constantly remind yourself why you run. For example, are you setting an example for your loved ones? Raising awareness for a charity? Proving to yourself what you are capable of? Secondly, if you cannot think of a strong enough reason, then find one! If you cannot find one, then practice the art of gratitude.</p> 
<h3>Tip #2: Remember to smile</h3> 
<p>If anyone has read Alex Hutinson’s book Endure they go into detail about the physical and psychological effects of smiling. It changes your chemistry and will make your suffering more tolerable. If you feel weird running with a smile then high-five spectators, engage with the crowd and encourage other runners on the course. You will be naturally smiling and reaping the benefits.</p>  
<h3>Tip #3: Running pac-man</h3> 
<p>This has the double benefit of being fun and keeping the mind occupied. Within the last few kilometres start hunting down runners in front of you and start gobbling them up (like pac-man). Count the people you pass and start counting. Get to 5, then 10, even 20! Before you know it you’ll be at the finish line feeling strong.</p> 
<h3>Tip #4: Built your mental resilience</h3> 
<p>This is where you need to hold yourself accountable and where running programs can be very helpful. During those lonely long runs, know what distance you need to run and don’t talk yourself out of cutting it a few kilometres short. Throughout your training if you commit to every kilometre and finish strong after every run it will continue building on your resilience. When it comes to race day you will know that you are a formidable running machine! </p>  
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">Is my personality type linked to my running injuries?</a></li>
 <li><a href="https://runsmarter.online/10-tips-to-reignite-your-running/" rel="nofollow">10 Tips to reignite your running</a></li>
 <li><a href="https://runsmarter.online/should-i-be-relying-on-wearable-technologies/" rel="nofollow">Should I be relying on wearable technologies?</a></li>
 <li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="nofollow">Are you a robust, fragile or anti-fragile runner?</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/the-many-paths-to-success-fulfillment-for-amateur-runners-with-matt-chittim/" rel="nofollow">The many paths to success &amp; fulfillment Matt Chittim&nbsp;</a></li>
 <li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="nofollow">Train your mind to bounce back from injury with Carrie Cheadle</a></li>
 <li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="nofollow">Survive &amp; thrive as a masters runner with Matt Walsh</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/tips-to-help-your-running-mental-game/">How to boost your running mental game</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to boost your running mental game

<h2>Your Marathon Preparation</h2> 
<p>This blog will not provide tips on your training plan structure, if you would like more advice on this topic head to <a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="nofollow">The top 5 MUST HAVES in your training program</a>. I thought I would share some tips as you prepare for your next few long runs because this is where runners often fall short. So as race day approaches, what can you implement in your marathon preparation to gain your biggest advantage?</p> 
<h3>Mimic marathon day during your long run preparation</h3> 
<p>Here in Melbourne, most races will start between 7 and 8am, however I have also raced some half-marathons in Europe that start at 11am or 12pm. For this reason, you should prepare your long training sessions accordingly. Then, you should run a similar terrain including hills and elevation. This will help prepare the body and allow you time to forecast potential problems. Additionally, it is also important that you run in the same shoes and wear the same clothing. I have personally made all these mistakes in the past and know the cost of making this mistake. </p> 
<h3>Mimic your fueling strategy</h3> 
<p>What works for you before your long runs? Whether you are a big breakfast eater or a quick coffee person, your body needs to be used to operating under similar fuel. This also goes with gels, foods and liquids you are planning on consuming during the race. Go to your marathon’s website and find the location of your drink stations to prepare accordingly. This will show you at what distance you are provided with water, sports drinks and even gels! Prepare in advance and your stomach will thank you.</p>  
<h3>Think of your marathon climate</h3> 
<p>Particularly for marathons that begin at the start of spring or is your plan to travel for your race. You might find yourself training throughout winter and then race day is your first exposure to warm weather. This can be very dangerous. You can be at peak physical conditioning but if your body hasn’t adjusted to warmer climates your body temperature regulation will struggle. You won’t know the exact weather conditions a few weeks out, but if there is any likelihood it’ll be warm, try and coincide your long runs in the middle of the day. It will only take a handful of warm-weather running for your body to hand the body temperature regulation on race day.</p> 
<p>If you have a race coming up, I recommend reading <a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="nofollow">How to boost your running mental game</a>. This will cover the mental hardships during the grueling event. Good luck!</p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/" rel="nofollow">What is the perfect warm-up before running?</a></li>
 <li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="nofollow">The top 5 MUST HAVES in your training program</a></li>
 <li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="nofollow">How to boost your running mental game</a></li>
 <li><a href="https://runsmarter.online/can-i-become-a-better-runner-treadmill-running/" rel="nofollow">Can I Become A Better Runner, Only Using A Treadmill?</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/gut-health-for-running-performance-with-chloe-mcleod/" rel="nofollow">Gut Health for running performance with Chloe McLeod</a></li>
 <li><a href="https://runsmarter.online/podcasts/how-to-thrive-in-ultras-with-attitude-philosophy-with-shawn-bearden/" rel="nofollow">How to thrive in ultras with attitude &amp; philosophy with Shawn Bearden</a></li>
 <li><a href="https://runsmarter.online/podcasts/how-can-i-boost-my-running-program-with-jason-fitzgerald/" rel="nofollow">How can I boost my running program with Jason Fitzgerald</a></li>
 <li><a href="https://runsmarter.online/podcasts/is-a-carbon-fibre-shoe-right-for-me-with-simon-bartold/" rel="nofollow">Is a carbon fibre shoe right for me? With Simon Bartold</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/running-tips-for-marathon-preparation/">How To Best Prepare For Your Marathon</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How To Best Prepare For Your Marathon

<p>I thought I would share this acronym for running injuries because it contains some crucial importance. For years the RICE acronym was common knowledge for households but now in the 21st century, it is time for an update. It is a long one but encapsulates the entire recovery process. Firstly, the PEACE section represents the immediate management of 1-2 days (and sometimes not at all). Secondly, we have LOVE which represents subsequent management. So let’s breakdown this letter by letter.</p> 
<h3>The <strong>PEACE</strong> Acronym for running injuries</h3> 
<p>Firstly we have <strong>PROTECTION</strong>. This is particularly important for fractures &amp; severe trauma to lower limb joints. For example, crutches, casting and joint braces as medically advised. Secondly, <strong>ELEVATION</strong> is required for a short period if inflammation is present to promote removal of fluid. Next, we have <strong>AVOID ANTI-INFLAMMATION MODALITIES</strong>. There is no high-quality evidence to show benefits of icing of anti-inflammation medication and should be avoided. It has been shown that some medication can be detrimental to long term tissue healing and reduce load tolerance. The ‘C’ represents <strong>COMPRESSION</strong> which includes taping and bandaging if there is swelling within the joint itself. Lastly we have <strong>EDUCATION,</strong> a perfect opportunity for health professionals to impart their wisdom. The trick would be finding a professional that is proficient with your particular injury.</p>  
<p><strong>The <strong>LOVE</strong> Acronym for running injuries</strong></p> 
<p>The LOVE section represents the phase in healing beyond inflammation. And honestly, most running-related injuries can skip the PEACE section. So firstly we have <strong>LOAD.</strong> Which means as soon as symptoms allow, providing optimal loading to restore strength and promote healing. Next we have <strong>OPTIMISM</strong>. Your own beliefs around your injury has a huge impact on recovery. So ensure that any unhelpful false beliefs are addressed so the optimism for full recovery as addressed. Next is <strong>VASCULARISATION</strong>. In other words, triggering the aerobic system to promote blood flow. For example, as early as the body allows, implementing walking, cycling, swimming, or the cross-trainer while your body has recovered enough for running. Lastly we have <strong>EXERCISE</strong>, highlighting the importance of strength training for an optimal recovery.</p>  
<h3>In conclusion</h3> 
<p>The overall message is to promote physical activity and education. Importantly, working with a health professional to help determine what exercises you are ready for is a key step. Because in certain circumstances even exercising through low pain levels is still recommended. For more information on managing and interpreting pain, see the relevant blog posts below. For injury specific topics, head to relevant podcast episodes below. </p> 
<h4>Relevant blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">How To Decipher Good Pain &amp; Bad Pain</a></li>
 <li><a href="https://runsmarter.online/early-signs-for-running-injury/" rel="nofollow">Detecting early warning signs running injuries</a></li>
 <li><a href="https://runsmarter.online/explain-pain-for-runners/" rel="nofollow">Explain pain: For runners</a></li>
</ul> 
<h4>Relevant podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/why-your-hamstring-tendiopathy-isnt-getting-better-with-maryke-louw/" rel="nofollow">Why your hamstring tendinopathy isn’t getting better with Maryke Louw</a></li>
 <li><a href="https://runsmarter.online/podcasts/itb-friction-syndrome-what-you-need-to-know/" rel="nofollow">ITB friction syndrome: What you need to know</a></li>
 <li><a href="https://runsmarter.online/podcasts/talking-shin-splints-with-dr-duane-scotti/" rel="nofollow">Talking Shin Splints with Dr Duane Scotti</a></li>
 <li><a href="https://runsmarter.online/podcasts/all-things-runners-knee-with-the-boys-from-thats-running-podcast/" rel="nofollow">All things Runners Knee with the boys from Thats Running</a></li>
 <li><a href="https://runsmarter.online/podcasts/plantar-fasciitis-1-causes-diagnosis-characteristics/" rel="nofollow">Plantar Fasciitis 1: Causes, diagnosis &amp; characteristics</a></li>
</ul> 
<h4>References: </h4> 
<ul>
 <li><a href="https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/" rel="nofollow">British Journal of Sports Medicine: Peace &amp; Love Blog</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/acronym-for-running-injuries/">The new PEACE &amp; LOVE acronym for running injuries</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

The new PEACE & LOVE acronym for running injuries

<p>As we know, most runners will inevitably get injured. Some runners love running so much that they won’t stop running when injured. If this resonates with you then this blog should help your run or rest dilemma. Inspired by <a href="https://www.running-physio.com/" rel="nofollow">Tom Goom’s running repairs online course</a>, we will discuss elements of your injury to determine if it’s best to rest or run. </p> 
<h3>#1: Is it a possible Stress fractures?</h3> 
<p>It seems when it comes to generic running guidelines when injured, stress fractures are always the exception to the rule. Therefore, stress fractures and other serious pathologies should be treated differently. Because this condition is often mis-diagnosed for a long period of time, it’s important that effective treatment begins as soon as possible. Appropriate scans like an MRI will identify bony stress reactions along with medial recovery guideline based on the extent and location of the fracture. In most cases, stress fractures are managed with a period of time non-weight baring, followed by a slow return. Therefore, the decision to ‘rest or run’ is made on a completely different basis. </p> 
<h3>#2: Rest or run: Risk vs Reward</h3> 
<p>The runner &amp; associated medical team (for example: physiotherapist &amp; running coach) should come together and weigh up the risks and your presenting circumstances. You may discuss the benefit of running through an injury giving the time of your running season or upcoming races and weigh up the risks associated. In most cases the risks would include the likelihood of exacerbating the injury. If you had weeks or months up your sleeve before a race, you might want to approach the situation more conservatively and lower that risk of exacerbation.</p> 
<h3>#3: What is the Response to loading</h3> 
<p>This can be easily administered by your physiotherapist to help determine if your injury can tolerate various degrees of loading. For example, hopping on the effected side for 30 seconds is a good indication if running can begin. Once passing the hop test, methodically increase loading with a return to run program. This process will be accompanied with monitoring of symptoms to ensure the body is responding well. General guidelines recommend no more than 5/10 pain during a run or 24 hours after a given bout of running. </p> 
<h3>#4: Psychological welfare </h3> 
<p>It is very important to factor in the mental state of a runner if they are unable to run due to injury. A lot of runners run for positive mental health and removing that outlet can greatly affect someone’s overall outcome. If running is not advised, it’s equally important to substitute running with something just as meaningful. For example walking in nature, hiking, bike riding or group fitness classes. Based on the type of injury, modifications might need to be made but staying active and in a positive mindset is crucial. </p> 
<h3>Conclusion:</h3> 
<p>As a physiotherapist, my first question is always ‘what are all the things I can do within my power to keep this individual running?’ If a runner can modify their training so they can tolerate running, their recovery will be optimized.</p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="nofollow">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li>
 <li><a href="https://runsmarter.online/explain-pain-for-runners/" rel="nofollow">Explain pain: For runners</a></li>
 <li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="nofollow">Your running injury road to recovery</a></li>
</ul> 
<h4>Relevant Podcast episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="nofollow">Rest not always best</a></li>
 <li><a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="nofollow">Understanding good pain &amp; bad pain Dane Verwey</a></li>
 <li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="nofollow">Recovery expectations &amp; dealing with set-backs</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.running-physio.com/" rel="nofollow">Tom Goom – Running Physio</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/when-to-rest-when-to-run-with-your-injury/">How To Know If It’s Best To Rest Or Run</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How To Know If It’s Best To Rest Or Run

<p>Most runners know what and where the ITB is located. Some of you may have even experienced iliotibial band syndrome resulting in pain on the outside of the knee. Commonly, this condition is linked to female runners, perhaps with a lower cadence &amp; a recent bout of downhill running. I thought I would help shed some light on the ITB and provide some tips if pain is occurring.</p> 
<h3>Your ITB pain is not from tightness</h3> 
<p>This is the most common fallacy around the ITB. You may have the perception of ITB tightness and dry needling, massage, foam rolling may help reduce symptoms. However, it most certainly isn’t ‘releasing’ the ITB. This extremely thick fibrous band is consisting of strong connective tissue, not muscle. It doesn’t contain any elastic properties and surgeons even report the ITB blunting their scalpel when operating! The perception of tightness may be due to the tissue and surrounding structures being overloaded. Now that is understood let’s explore further.</p>  
<h3>Consider your running bio-mechanics</h3> 
<p>ITB syndrome is more common in females due to the greater angle created from your hips to your knee during midstance. If you view a runner from behind, you will see the knee cutting in toward the midline in relation to the hip. This will put the ITB under more tension especially if it is combined <a href="https://runsmarter.online/running-cadence-take-full-advantage/" rel="nofollow">with a low step rate (under 160)</a> and a<a href="https://runsmarter.online/running-technique-step-width/" rel="nofollow"> ‘crossover’ strike pattern</a>. If you think this might be the case, then having your running assessed is the best option.</p>  
<h3>Running modifications &amp; gait retraining</h3> 
<p>If you wanted to settle down symptoms or prevent symptoms the first intervention might include changing your training, for example spikes in training load. If you have identified a crossover pattern (see image below) in your running or a lower cadence, then gait re-training is a good option. Otherwise, running uphill while walking downhill can be a good solution until symptoms calm down. Another preventative approach is to include terrains like trial running where you have more foot placement variety.</p>  
<h3>Consider hip control &amp; strength</h3> 
<p>Even though the evidence shows that hip strengthening does not alter running biomechanics, it does help your body become more resilient when tolerating load. Get your glutes, quads and hamstrings has robust as you can and your ITB will have more reinforcements when tolerating the load required for running.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/running-cadence-take-full-advantage/" rel="nofollow">Running cadence: How the take full advantage</a></li>
 <li><a href="https://runsmarter.online/running-technique-step-width/" rel="nofollow">The running technique: Step width</a></li>
 <li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="nofollow">Running &amp; Stretching is there any benefit</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/itb-friction-syndrome-what-you-need-to-know/" rel="nofollow">ITB friction syndrome: What you need to know</a></li>
 <li><a href="https://runsmarter.online/podcasts/the-benefits-of-trail-running-with-daniel-farrugia/" rel="nofollow">The benefits of trial running with Daniel Farrugia</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/230893219_Iliotibial_Band_Syndrome_in_Runners_A_Systematic_Review" rel="nofollow">Iliotibial Band Syndrome in Runners A Systematic Review 2012. </a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/how-to-overcome-your-itb-pain/">How to overcome your ITB pain</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to overcome your ITB pain

<p>Tape has been a prominent treatment method for health professionals and runners alike. But with so many different taping methods, different tape brands and differing opinions on effectiveness, how do we know if it is right for running?</p> 
<h3>Tape to decrease pain for runners</h3> 
<p>Firstly, tape can be effective at decreasing levels of pain. However, it will depend on the ‘type’ of pain but with the low risk of applying tape, trial and error is always a good option. If you have the correct diagnosis and have an experienced clinician, tape can then be beneficial for common running pain such as patellofemoral pain, shin splints and plantar fascia. Keep in mind though, that this is a short term solution. Do not apply tape for pain reduction beyond 2-3 weeks. If pain continues, then consider long term solutions for example, gait re-training and strengthening.</p> 
<h3>Does tape change running bio-mechanics?</h3> 
<p>Do not be tricked into thinking tape will change your bio-mechanics. Yes, pain may reduce, and you may feel more confident when you run, however the true effects of the tape is under contention among professionals. It is possible that it aids in supporting the muscle and can provide better neuromuscular feedback. But a lot of runners feel dis-empowered and overly concerned when they think their bio-mechanics are ‘off’ and need to be fixed with tape.</p>  
<h3>Tape for patello-femoral knee pain</h3> 
<p>A <a href="https://pubmed.ncbi.nlm.nih.gov/29925502/" rel="nofollow">consensus statement to treat patello-femoral pain was established in 2017</a> which states ‘<strong>manual therapy including taping can be effective in rehabilitation but only if it is used in combination with exercise rehabilitation</strong>‘. This can be considered with several common running injuries and avoids the dis-empowering approach to recovery. I will add, that rigid tape can be left on for 2-3 days provided there is no redness, itchiness or skin irritation. If you are allergic to tape fixomull tape underneath should suffice. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/treat-running-injuries/" rel="nofollow">How to treat your running injury</a></li>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/do-i-need-to-run-with-orthotics/" rel="nofollow">Do I Need Orthotics To Help My Running?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="nofollow">Running Technique insight Chris Bramah</a></li>
 <li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="nofollow">Q&amp;A #3: Warm-up, stretching &amp; recovery tips</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.youtube.com/watch?v=aPkmo5Xqqtw" rel="nofollow">Applying kinesio tape for runner’s knee</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/does-tape-benefit-my-running/">How to know if tape can benefit your running</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to know if tape can benefit your running

<p>Lateral (outer) hip pain will commonly present as gluteal tendon pain. A correct diagnosis is obviously important, but I have seen ‘hip bursitis’ over-diagnosed throughout the running population. In fact, some studies have shown that in subjects with lateral hip pain, only 8% have bursa involvement. None-the-less management is quite similar. So how do we overcome persistent or acute lateral hip pain? Our first step is to categorize you into the ‘activity modification’ phase or the ‘capacity building’ phase.</p> 
<h3>Hip Pain step #1: Activity modification</h3> 
<p>This is quite an irritable, acute phase with aggravation when attempting to strengthen the area. This may take up to a week to settle but requires <strong>identifying 2-3 activities that cause pain</strong> and modifying the angle of the hip out of compression. Some common strategies involve:</p> 
<ul>
 <li>Sleeping with a pillow between your knees</li>
 <li>Sitting on higher chairs</li>
 <li>Avoiding cross-legged sitting</li>
 <li>Avoiding the knee buckling inwards when climbing stairs</li>
 <li>Not over-stretching your gluteal muscles</li>
 <li>Widening your step width when running. </li>
</ul> 
<p>After symptoms are less irritable, we can move onto the next phase.</p> 
<h3>Step #2: Capacity building phase</h3> 
<p>This is the bread and butter of physiotherapy management and involves strengthening the leg/hip/trunk and raising the load tolerance of the lateral hip structures. This may initially require side lying leg raises in outer range to avoid compression or doing some more functional strengthening exercises like controlled squats with wider feet. Depending how the hip is responding we will gradually progress the load but also trial loading the hip into greater ranges of compression. Closely monitor symptoms with your physio and progress as needed until you have returned to all functional activities.</p> 
<h3>Hip pain for running: Steroid Injection Vs Strength Training</h3> 
<p>The research supports education and exercise as the most effective treatment and alternatives such as injections and long-term passive treatments should be avoided. <a href="https://www.bmj.com/content/361/bmj.k1662" rel="nofollow">Consider the study below.</a></p> 
<p>The Mellor study in 2018 looked at 204 people with more than 3 months of lateral hip tendinopathy and assigned them</p> 
<ol>
 <li><strong>Corticosteroid group </strong>(one ultrasound guided injection)</li>
 <li><strong>Strength exercise & advice group</strong> (14 sessions over 8 weeks, advice on tendon loading and a home exercise program) </li>
 <li><strong>Wait and see group</strong> (one session of advice about condition).</li>
</ol> 
<p>Results found better outcomes in pain & function questionnaires for the exercise group at 8 weeks and 52 weeks compared to the other 2 groups. Exercises within the exercise group included strengthening of the hip abductor muscles and dynamic control of adduction during function. Starting with side lie hip abduction, bridging, squats. And progressing to single leg standing control, side steps with band and scooters.</p>  
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/early-signs-for-running-injury/" rel="nofollow">Detecting early warning signs running injuries</a></li>
 <li><a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="nofollow">Tendon pain: The top 3 tips all runners should know</a></li>
 <li><a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="nofollow">How to know if you are strong enough for running</a></li>
 <li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="nofollow">Why stretching won’t help muscle tightness</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="nofollow">Running Technique insight Chris Bramah</a></li>
 <li><a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="nofollow">Strength training 4: Exercises & program planning Richard Blagrove</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.running-physio.com/lhp-webinar/" rel="nofollow">Tom Goom Lateral hip pain webinar series</a></li>
 <li><a href="https://www.bmj.com/content/361/bmj.k1662" rel="nofollow">Mellor 2018 study: Injection vs Strength vs Wait & see</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/lateral-hip-pain-running/">How to overcome hip pain & keep running</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to overcome hip pain & keep running

<p>Let’s be honest, sometimes we have lulls in our running. For example, after a marathon or a big scheduled event which leads to a lack of motivation. For this reason I have posted 10 quick-fire running passion tips to keep the passion alive.&nbsp;</p> 
<h3>#1 Run with a friend to boost your running passion</h3> 
<p>Find a friend or a different running group to reignite your running passion. If you run solo, time to find a buddy. Brainstorm business ideas? gossip? Up to you.</p>  
<h3>#2 Pick a race or a fun run</h3> 
<p>Keep striving for goals and pick a run that excites you. Either a destination race or something that offers variety like trial runs or obstacle course racing.</p> 
<h3>#3 Follow a plan</h3> 
<p>If you are internally driven, then get some structure back with a running plan. The nike run app is perfect for this and will help set accountability.</p> 
<h3>#4 Find a Parkrun</h3> 
<p><a href="https://www.parkrun.com.au/" rel="nofollow">Parkrun</a> is held weekly on Saturday mornings at 8am. Did I mention they are free! So head down to your nearest parkrun and let me community reignite your love for running.</p> 
<h3>#5 Back off your long and hard runs</h3> 
<p>Following a race you may be scarred from the long and hard runs to get you into tip-top shape. This can carry-over post race. Go back to your easy runs and appreciate the fresh air in order to overcome past trauma.</p> 
<h3>#6 Boost running passion by changing your running route</h3> 
<p>We are all a bit guilty of heading out the door, turning right and following the same course every time. Turn left! Find somewhere different. Find a river, creek or a nature run. Make is a slow jog to take in the scenery.</p>  
<h3>#7 Set different running passion goals</h3> 
<p>Set yourself a challenge. If you are used to logging in long miles, reset and aim for a short PB goal. It could be a 1k, 3k, 5k PB which will give your workouts variety.</p> 
<h3>#8 Practice positive psychology and gratitude</h3> 
<p>Sometimes all it takes is a change in mindset. If you are experiencing a lull, put the shoes on and head out for a jog. Think what you are grateful for, list all the things you love about running and also, the negative side of not running. Shifting this mental state can have powerful immediate effects.</p> 
<h3>#9 Change up what you are listening to while running</h3> 
<p>Some people listen to music, others listen to podcasts or nothing at all. Changing this routine can create variety to your overall experience. My favourite is podcasts, but I have started switching off periodically and listening to my breathing, my foot strike and nature. Another suggestions is running to guided mindfulness.</p>  
<h3># 10 Inject some motivation</h3> 
<p>Shameless plug, listen to some incredible running stories to trigger your motivation levels like my podcast everyday running legends. Another strategy would be to find a charity that you are connected with and run to raise money. This will be a method of running for something bigger than yourself.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="nofollow">How to boost your running mental game</a></li>
 <li><a href="https://runsmarter.online/should-i-be-relying-on-wearable-technologies/" rel="nofollow">Should I be relying on wearable technologies?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures/" rel="nofollow">Learn to love the run you’ve got Amanada Brooks</a></li>
 <li><a href="https://runsmarter.online/podcasts/the-many-paths-to-success-fulfillment-for-amateur-runners-with-matt-chittim/" rel="nofollow">The many paths to success & fulfillment Matt Chittim&nbsp;</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://whywerun.strava.com/" rel="nofollow">Strava – Why we run</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/reignite-your-running-passion/">How to reignite your running passion after a marathon</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to reignite your running passion after a marathon

<p>This blog will uncover any connection between poor quality of sleep and running performance. A big thanks to Rich Willy, Tom Goom, Chris Napier & Rich Blagrove for adding to the conversation on twitter & help build this content. </p> 
<h3>Sleep & running injury risk</h3> 
<p>To start us off, a study by Milewski, et al. 2014 found that <strong>adolescent individuals who slept less than 8 hours per night on average were 70% more likely to report an injury than those who slept more than 8 hours.</strong> This is backed by P. Von Rosen, et al. 2016 that found athletes reaching the sleep recommendation during weekdays reduced their odds of injury by 61%. Not only injury, but the risk of developing an inflection almost tripled, by those who sleep less than 7 hours. Most of us would have experienced at least one bout of the flu or sickness this year and can appreciate the halt in training as a result.</p>  
<h3>Other effects from lack of sleep</h3> 
<p>It is obvious we need more well-designed studies around this topic. However, we can reflect on the studies mentioned above and draw our own conclusions with the everyday runner. The REASON behind poor sleep and injury remain unclear however, Watson, 2017 suggests it may be related to impairments in reaction time, cognitive function or higher levels of fatigue as a result of sleep deprivation.</p> 
<h3>Sleep Strategies for better running</h3> 
<p>I highly recommend taking the<a href="https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/" rel="nofollow"> online sleep questionnaire</a> to determine your sleep habits. It will also provide you with tailored recommendations. However, if you think you are lacking good quality sleep it is recommended you do the following:</p> 
<ul>
 <li>Switch off from electronic devices 1-2 hours before bed.</li>
 <li>Avoid alcohol or big meals 1-2 hours before bed.</li>
 <li>Make sure your room is dark and cool (18 deg).</li>
 <li>Be conscious of the time you last had caffeine.</li>
 <li>Keep to a consistent sleep pattern.</li>
</ul> 
<h4>Relevant Blog Posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">Is there a link between my personality & injury?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/the-relationship-of-sleep-cortisol-in-running-injuries/" rel="nofollow">Relationship of Sleep & Cortisol in Running Injuries</a></li>
 <li><a href="https://runsmarter.online/podcasts/sleep-science-for-runners-with-dr-amy-bender/" rel="nofollow">Sleep Science for Runners with Dr Amy Bender</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.researchgate.net/publication/263971781_Chronic_Lack_of_Sleep_is_Associated_With_Increased_Sports_Injuries_in_Adolescent_Athletes" rel="nofollow">Milewski et al. Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes<em>.</em> 2014</a></li>
 <li><a href="https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/" rel="nofollow">Online Sleep questionnaire with tailored recommendations</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/does-sleep-affect-my-running/">Will sleeping better improve my running?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Will sleeping better improve my running?

<p>A training program is a good tool to follow especially if you are a new runner or a repeat offender of over-doing your workouts until injury. It holds you accountable but controls the reins. Some tips may be straight-forward if you are experienced, but you may learn something new.</p> 
<h3>Allow enough time per goal</h3>  
<p>If you are starting with a low baseline, then planning roughly 8 months for a marathon, 5 months for a half and 6-8 weeks for 5K. It is a good idea to include several week as a ‘buffer’ in case of injury or set-backs. It’s a tricky scenario when you don’t have a buffer during your build-up, followed by 1-2 weeks off due to injury because then you have no room to build back up. Lastly, You will get stronger faster with shorter more frequent runs, so 4-5 days per week with 2 recovery days is recommended.</p> 
<h3>A mixture of long runs, recovery runs & interval runs</h3> 
<p>Recovery runs are designed to prepare you for, or recover from, harder sessions. An interval run includes switching on a faster pace for a short period of time. For example, repeats of 2 minutes running fast followed by 2 minutes slow jog. Commonly, a training program will have one long run per week and one interval per week. <strong>The general rule is to train eighty percent of your overall load at an easy intensity</strong>, but this ratio can be modified in individual circumstances. </p> 
<h3>One hard effort per fortnight</h3> 
<p>This would include a short ‘max out’ sprint for shorter periods of time or scheduled time-trails of shorter distances. Unlike interval sessions where you train around 80% max, this session will have you completely depleted.</p>  
<h3>Pre-set your rate of perceived exertion (RPE) per session</h3> 
<p>This is especially for those experienced runners who have a good awareness of their RPE and those who are constantly injured. Your RPE should range from 1 (a light walk) to 10 (Max out effort), and every workout should have a pre-anticipate RPE range. For example, 6k run at 3-5RPE. Another option is to work within different heart-rate zones. This can be quite accurate against intensity if you are not experienced with RPE. I often see runners who start a long session ‘feeling really good’ and will over-do their workout, leading to an over-use injury. So, set your RPE in advance and stick to it. </p> 
<h3>Plan out your weekly arbitrary units</h3> 
<p>Your arbitrary units (AU) are the total minutes of running x RPE. If 6ks takes you 30 minutes and your RPE averages 4 then you total 120AU (30×4). You can then do a quick calculation of your total weekly units to monitor if you are doing too much too soon (the #1 cause of injury!!). We have probably heard the rule of not increasing by more than 10% per week but this is extremely conservative. I say if you are starting from scratch try 20% increase per week. If you have a healthy weekly mileage already then average 15-20%, any higher and you are putting the risk on yourself. If you are constantly dealing with injuries, I would stick between 10-15%.</p> 
<p>There are certain apps like the <a href="https://www.nike.com/au/nrc-app" rel="nofollow">Nike Run Club – App</a> which allows you to build your own running program. I personally love this app because it factors in your past experience, current capacity, your goals & your RPE after each session.</p> 
<h4>Relevant Blog posts:</h4> 
<ul>
 <li><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="nofollow">Mistakes preventing a NEW runner from success</a></li>
 <li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="nofollow">Common Strength training myths for runners</a></li>
 <li><a href="https://runsmarter.online/5-tips-to-run-faster/" rel="nofollow">5 simple ways to help run faster without injury</a></li>
 <li><a href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/" rel="nofollow">What is the best way to warm-up before running?</a></li>
</ul> 
<h4>Relevant Podcast Episodes:</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/how-can-i-boost-my-running-program-with-jason-fitzgerald/" rel="nofollow">How can I boost my running program with Jason Fitzgerald</a></li>
 <li><a href="https://runsmarter.online/podcasts/common-training-errors-with-tyson-popplestone/" rel="nofollow">Common training errors with Tyson Popplestone</a></li>
 <li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="nofollow">Survive & thrive as a masters runner with Matt Walsh</a></li>
</ul> 
<h4>References:</h4> 
<ul>
 <li><a href="https://www.nike.com/au/nrc-app" rel="nofollow">Nike Run Club – App</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-you-need-in-your-running-program/">What I Need In My Running Program</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What I Need In My Running Program

<p>Wearable technology like <a href="https://www.garmin.com/en-AU/" rel="nofollow">Garmin trackers</a>, <a href="https://www.strava.com/" rel="nofollow">strava,</a> heart-rate monitors and the <a href="https://www.nike.com/au/nrc-app" rel="nofollow">nike run app</a> to name a few have been recording our data for years but are they helpful? Most of you will agree that runners will fall on a spectrum between ‘valuable’ and ‘detrimental’ when using wearable technologies. The research has already shown that certain <a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">personality types can link to injury</a>, but do you possess these traits? So, rather than preach my opinion I thought I would <strong>propose some questions for you to reflect and decide for yourself.</strong></p> 
<h3>Why am I really recording my running? </h3> 
<p>Answer this question honestly, <strong>because recording your run can be extremely helpful to quantify if you are over-training, under-training or purely to measure how far you ran</strong>. On the other hand, recording your run just to post it on social media may conjure toxin habits in the future.</p>  
<h3>What motivates me to run? </h3> 
<p>I remember when I started running, I loved using wearable technology and posting my progress on strava and the encouragement I received motivated me to continue. Runners have different internal and external motivations for running and recognizing the value you attribute to these motivations could steer you in the right direction.</p> 
<h3>Do I envy others & their achievements? </h3> 
<p>A lot of you will nod your head when I say we are all victims of comparing to other’s success, speeds, mileage and feel envious, slow, even lazy. You might also agree that past overuse injuries could have been avoided if we didn’t make such comparisons. Avoid the comparison trap! Be inspired, rather than envious. </p> 
<h3>How do you feel when you run without technology?</h3> 
<p>Lastly, <strong>are you negatively affected when your phone dies during a run?</strong> This scenario reveals all! Especially in the middle of a race. Do you continue embracing the day? High-fiving the crowd, run based on feel and await your finishing time at the end? Or do you break down into a hissy-fit? Take a deep dive and consider how much of a positive and negative impact technologies are having on your running. </p>  
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/reignite-your-running-passion/" rel="nofollow">How to reignite your running passion after a marathon</a></li>
 <li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="nofollow">Are you a robust, fragile or anti-fragile runner?</a></li>
 <li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="nofollow">How to boost your running mental game</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/principle-10-to-overcome-your-running-injury-the-3-ps/" rel="nofollow">Principle #10: The 3 P’s</a></li>
 <li><a href="https://runsmarter.online/podcasts/how-to-thrive-in-ultras-with-attitude-philosophy-with-shawn-bearden/" rel="nofollow">How to thrive in ultras with attitude & philosophy with Shawn Bearden</a></li>
 <li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="nofollow">Survive & thrive as a masters runner with Matt Walsh</a></li>
</ul> 
<h4>References</h4> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/should-i-be-relying-on-wearable-technology/">When is it dangerous to use wearable technology?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

When is it dangerous to use wearable technology?

<p>We all know runners can be stubborn and often blind to the fact that their injuries are holding them back from unseen potential. So I thought I would share a new patient-reported outcome measure that has been released. It is called the <a href="https://stadiasportsmedicine.com/pdf/outcomes/Running.pdf" rel="nofollow">University of Wisconsin Running Injury and Recovery Index</a> and let’s go through three out of the nine questions for you to self-reflect on your current or past running injury.</p>  
<h3>How frustrated are you by your running injury? </h3> 
<p>Especially when it comes to chronic and recurrent injuries, the emotional impact can slow healing times. Reflect on what beliefs you have around your injury. What emotions arise when you have a flare-up? How confident are you that the injury will resolve? How much do you trust your physio’s management plan? Frustrations are very prevalent in running due to race preparations & for a mental health outlet.</p> 
<h3>How much pain do you experience 24 hours following a run? </h3> 
<p>If you haven’t seen a physio before, to are probably focusing on pain before and during a run as indication to continue running. However, a 24-hour response is very important with emphasis on your first movements when waking up following your running day. Pay attention to this trend over the days/weeks to help your decision and read my <a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="nofollow">blog on pain for more information.</a></p>  
<h3>How does your running injury affect your confidence? </h3> 
<p>Especially your confidence to increase the duration or intensity of your running. I know for a long time I was very scared about increasing my running speed when I was overcoming injury. It took a good few months before my confidence returned. Would you be nervous if a friend asked you to go for a run? Are you hesitant to sign up for races that you would have to train for? This is a strong predictor on recovery so have a deep think about your own mental processes.</p> 
<p>Every question asks runners to rate between 1 and 5. <a href="https://stadiasportsmedicine.com/pdf/outcomes/Running.pdf" rel="nofollow">You can access the questionnaire here</a>. Most importantly, if you are rating poorly on these questions see a physio and get on a focused, tailored, effective management plan. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/treat-running-injuries/" rel="nofollow">How to treat your running injury</a></li>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">Is there a link between my personality & injury?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/pain-science-1-explaining-pain-for-runners/" rel="nofollow">Pain Science 1: Explaining Pain</a></li>
 <li><a href="https://runsmarter.online/podcasts/understanding-the-mind-body-connection-with-jeff-craigen/" rel="nofollow">Understanding the mind body connection with Jeff Craigen</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-1-pain/" rel="nofollow">Addressing common running misconceptions 1: Pain</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/the-new-running-injury-index/">The new running injury index</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

The new running injury index

<p>For this blog we review the latest in achilles pain treatment. In particular, a recent article titled ‘<a href="https://www.jospt.org/doi/full/10.2519/jospt.2018.0302" rel="nofollow">Achilles Pain, Stiffness, and Muscle Power Deficits: Midportion Achilles Tendinopathy Revision 2018</a>’. This research complies all the treatment methods available and grades them from A (most effective & research-backed) to D (ineffective or no research found). So let’s summarize these treatments now.</p> 
<h3>Achilles pain Level A treatment</h3> 
<p>A progressive strengthening exercise program is the most effective course of treatment for achilles pain. The most superior form of loading is still debatable, but all types have shown to be beneficial at decreasing pain and improving function. From my knowledge, pain during these exercises should not exceed 3/10 pain and should not display irritation greater than 1-hour after exercise or the following morning. Therefore, working with a trained health professional to determine to starting point is recommended.</p>  
<h3>Level B treatment</h3> 
<p>In most circumstances, <a href="https://runsmarter.online/when-to-rest-when-to-run-with-your-injury/" rel="nofollow">complete rest is NOT indicated</a>. Exercise within low levels of pain should continue with modification if necessary. For those who experiencing high levels of pain or irritability, a cortico-steroid has been shown to be effective at decreasing pain and improving function.</p> 
<h3>Level C treatment</h3>  
<p>Stretching the achilles and calf with a straight or bent knee may reduce pain and improve satisfaction. This is particularly for runners who already have poor range of movement. This is where the evidence is not as strong but may still hold some clinical relevance.</p> 
<h3>Level D treatment</h3> 
<p>These therapies show evidence that contradict one another. This includes the use of orthoses, heel lifts and low-laser therapy. I think choosing the right people for these treatment options can show benefit, but unlike level A option, isn’t for everyone.</p> 
<h3>Conclusion</h3> 
<p>All health professionals can agree that strengthening is for everyone. If you have not responded well to this rehabilitation, reassess the intensity or get a second opinion for a differential diagnosis. Whether you start at very low intensities, or to push you a bit harder than you thought, these are questions your health professional can guide you through based on your individual circumstances.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="nofollow">How To Run Free Of Achilles Pain</a></li>
 <li><a href="https://runsmarter.online/strengthen-calves-for-running/" rel="nofollow">How to strengthen your calves for running?</a></li>
 <li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="nofollow">Why stretching won’t help muscle tightness</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/overcoming-your-calf-strains-with-neil-victoria/" rel="nofollow">Overcoming your calf strains with Neil & Victoria</a></li>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-1-tendinopathy-101/" rel="nofollow">Tendons 1: Tendinopathy 101</a></li>
 <li><a href="https://runsmarter.online/podcasts/talking-tendons-2-tendinopathy-rehabilitation-prevention/" rel="nofollow">Tendons 2: Tendinopathy rehabilitation & prevention</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.jospt.org/doi/full/10.2519/jospt.2018.0302" rel="nofollow">Achilles Pain, Stiffness, and Muscle Power Deficits: Midportion Achilles Tendinopathy Revision 2018</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-is-the-best-treatment-for-achilles-pain/">What is the best treatment for achilles pain?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What is the best treatment for achilles pain?

<p>Injured runners just want to keep running, and certain circumstances will permit running. But did you know you will recover faster if you learnt how to implement some cross-training into your recovery plan? This is because it is often <a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="nofollow">unhelpful to completely rest when injured</a>. Plus, if it is done correctly, it has the added benefit of maintaining your aerobic fitness during this frustrating time. Here are several options and how to best use each. </p>  
<h3>Cross-training #1: Cycling</h3> 
<p>Jumping on the bike can be great for calf, achilles and hamstring injuries because it still activates these muscles without a huge spike in load. This can be performed at different intensities so be sensible. If you are suffering from patellofemoral pain, this may not be a great option due to a large range of movement mixed with the repetitive nature. I personally use<a href="https://zwift.com/" rel="nofollow"> Zwift </a>more often when dealing with an injury to keep things entertaining. </p> 
<h3>Cross-training #2: Elliptical cross-trainer </h3> 
<p>A similar running action without the sudden impact when running can be extremely beneficial. This is great for plantar fasciitis of low irritability, calf strains and almost every injury unless you need to limit weight-baring. If weight-baring is an issue (high irritability plantar fasciitis/recovering stress fractures) consider my next option.</p>  
<h3>#3: Swimming</h3> 
<p>I know, I know. A lot of us don’t like swimming, but this is a great option for vascularisation with the option to kick in the water as little, or as much as your injury allows. Ankle injuries may be problematic and certain knee issues if you decide to perform breaststroke however this option is usually the safest.</p> 
<h3>#4: Skipping</h3> 
<p>Skipping can be intense, but one minute on followed by one minute rest, repeated as many times as your fitness (or symptoms) allows can be a nice workout. This isn’t recommended for calf strains if experiencing pain but can be amazing for maintaining fitness if dealing with hip, knee or thigh issues.</p>  
<h3>Resistance training </h3> 
<p>Resistance training will be highly individualized and requires a trained health professional to tailor a program for you. If you enjoy any of these cardio options above, please consider them if injured and avoid complete rest. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="nofollow">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li>
 <li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="nofollow">Your running injury road to recovery</a></li>
 <li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="nofollow">Are you a robust, fragile or anti-fragile runner?</a></li>
 <li><a href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/" rel="nofollow">How to recognize the boom bust injury cycle</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="nofollow">Universal principles: Rest not always best</a></li>
 <li><a href="https://runsmarter.online/podcasts/5-reasons-why-your-tendon-rehab-is-failing/" rel="nofollow">5 reasons why your tendon rehab is failing!</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/cross-training-tips-for-running-injuries/">What are the best cross-training tips when injured?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What are the best cross-training tips when injured?

<p>This may seem on the contrary to the beliefs of most, but complete rest is rarely the solution for optimal recovery. In fact, rest could potentially make your injury worst! So let’s learn why staying active is so important and which option is best for your injury. </p> 
<h3>Complete rest & running injuries</h3> 
<p>When you experience an overuse injury, for example a sore knee after a long run, the structures in that joint become irritated and sensitive. Once this initial phase occurs, the capacity for that structure to tolerate load diminishes. <strong>In other words, it becomes weaker in the short term.</strong> Even if irritability is high, rest should only be 2-3 days. If it extends any longer, you are resting an already weak joint. And what happens when you rest a weak joint? It becomes weaker. You then return to the same level of activity to find that your injury flares up again.</p>  
<h3>Limit your rest from injury: Return to running</h3> 
<p>If after 2-3 days of rest the sensitive joint cannot tolerate your previous running load, then spend 1-2 weeks on a walk/jog program to build it back up. Alternatively (or concurrently), you can add in some <a href="https://runsmarter.online/cross-training-tips-for-running-injuries/" rel="nofollow">cross-training sessions</a> to kickstart the re-building phase. There has even been some research showing <a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="nofollow">low levels of pain when running is good for recovery</a>. Establishing what training level you can tolerate is an artform and can require advice from a professional. Otherwise, the good ol’ trial and error can be implemented but might take you longer to recover. Staying active is key and a prolonged injury beyond 2 weeks needs attention.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="nofollow">Strength exercises for runner at home</a></li>
 <li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="nofollow">Common Strength training myths for runners</a></li>
 <li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="nofollow">Running & Stretching is there any benefit</a></li>
 <li><a href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/" rel="nofollow">How to recognize the boom bust injury cycle</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="nofollow">Recovery expectations & dealing with set-backs</a></li>
 <li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="nofollow">Rest not always best</a></li>
 <li><a href="https://runsmarter.online/podcasts/common-training-errors-with-tyson-popplestone/" rel="nofollow">Common training errors with Tyson Popplestone</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="nofollow">Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/why-you-shouldnt-rest-your-running-injury/">Is resting really the best thing for my injury?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Is resting really the best thing for my injury?

<p>A great topic for new and experienced runners. When I ask clients what their running warm-up routine is most of them reply with, ‘I know I should probably stretch more’. One of the first blog posts I wrote talked <a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="nofollow">about static stretching</a> and it’s inability to reduce injury risk. The evidence shows no improvement in running economy, performance or recovery when it comes to static stretching. So how should runners warm up?</p> 
<h3>Who should be stretching?</h3> 
<p>If you can imagine a U-shaped graph depicting the stiffest runners on the left and mobile runners to the right 90% of runners will fit in the middle. The majority of runners who fit in this 90% do not need to focus on static stretches because they already have enough mobility required for running. For those at the for left, their joints are so stiff that it starts to effect their bio-mechanics and may benefit from static stretches.</p>  
<p><strong>So, what should most of us do? </strong>Running warm-ups are designed to prepare the body for what lies ahead. This includes increasing your bodies temperature, increasing your heart-rate, prepare your joints for movement and prepare the soft tissues for the bounding ahead. To achieve these aims we can:</p> 
<ul>
 <li>Jog on the spot 1-2 mins</li>
 <li>Perform light leg swings 1 min</li>
 <li>Butt flicks and high knees 20 reps each</li>
 <li>Starting at a slower speed and building up to your desired pace</li>
</ul> 
<p>This is what research and physiological effects can tell us, however we know that stretching can make some runners feel great! Some even swear by their stretching routine to help their running performance and running efficiency. In no way is stretching detrimental to running and it is worth trying a whole bunch of different stretching routines to see what best suits you. Maybe it consists of various hips stretches for 10 minutes, perhaps a quick 2 minute pick-me-up, or none at all.</p> 
<p>If I run first thing in the morning and feel a bit stiff, I will do a quick 5-10 seconds of static stretches, focusing on hip extension. The faster I plan to run, the more I focus on a warm-up. If I plan my slow runs, I just run. I hope you have found this useful.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="nofollow">Running & Stretching is there any benefit</a></li>
 <li><a href="https://runsmarter.online/can-i-become-a-better-runner-treadmill-running/" rel="nofollow">Can I Become A Better Runner, Only Using A Treadmill?</a></li>
 <li><a href="https://runsmarter.online/what-is-the-best-running-surface/" rel="nofollow">Find out what is the best running surface</a></li>
 <li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="nofollow">Why stretching won’t help muscle tightness</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="nofollow">Q&A #3: Warm-up, stretching & recovery tips</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.painscience.com/articles/stretching.php" rel="nofollow">Pain science blog on stretching</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/">What is the best way to warm up before running?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What is the best way to warm up before running?

<p>As soon as summer starts, I see a lot more people presenting with plantar fascia pain and foot pain. I wonder if it is because of the transition from supportive shoes to barefoot walking as the cause. Keep this in mind. You are more likely to develop plantar fascia pain if you exceed your capacity for the tissue to tolerate load. In other words, spending an extended period of time off your feet, wearing big supportive shoes and then suddenly standing in bare feet longer than usual. Below are 5 ways to help overcome your plantar fasciitis. </p> 
<h3>Pay attention to your first steps in the morning </h3> 
<p>This is usually the first sign of tissue overload and often goes ignored for weeks. Pain or stiffness is felt in the arch of the foot, or more commonly as the fascia attaches on the inner heel. If symptoms are increasing every morning recognize and intervene. On the other hand, if your morning symptoms are slowly improving, it is a sign your treatment is working.</p>  
<h3>Don’t connect plantar fasciitis with ‘collapsing’ feet</h3> 
<p>Everyone gets plantar fasciitis no matter what foot shape. Being told you ‘over-pronate’ and have collapsing feet is an extremely dis-empowering belief which doesn’t hold true in research papers. For example, <a href="https://pubmed.ncbi.nlm.nih.gov/25558288/" rel="nofollow">Neal et al 2014</a> conducted a huge analysis and found no link between foot shape & foot pain. So realize there is nothing wrong with a pronated foot as long as it’s strong, functioning well and accompanied with a program to avoid spikes in load.</p> 
<h3>If severe, use offloading techniques for the short term</h3> 
<p>Offloading without strengthening beyond 1 week will just create more weakness in the foot. Instead, offload the irritated foot with taping, supportive shoes, off-the-shelf orthotics or cushioned insoles to get symptoms under control. When the time is right, move into strengthening the strengthening phase. </p>  
<h3>The foot rebuilding phase</h3> 
<p>You might even think of the foot as a <a href="https://bjsm.bmj.com/content/bjsports/49/5/290.full.pdf" rel="nofollow">muscle-core system</a>. If the foot isn’t currently tolerating your daily loads, strengthen it up to tolerate those loads. In other words, your feet can become weak if you spend large amounts of time in supportive shoes or without exercising. Standing still, barefoot walking and running requires the arch to have a large load capacity. Work with your physio you determine which exercise is most appropriate for your current symptoms. For some examples head to my blog <a href="https://runsmarter.online/do-i-need-strong-feet-for-running/" rel="nofollow">about foot strengthening</a>.</p> 
<h3>Address the whole kinetic chain</h3> 
<p>This can begin at any stage of your recovery but is important that you don’t just focus on the feet. When you run, you use the entire lower leg, hip and back to maintain co-ordination, balance & strength. With this in mind, a strength program that includes the ankle, knee & hip ensures a complete & successful rehabilitation. For more information head to my blog, <a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="nofollow">am I strong enough to be a runner?</a></p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/other-possible-causes-for-your-plantar-heel-pain/" rel="nofollow">Other possible causes for your plantar heel pain</a></li>
 <li><a href="https://runsmarter.online/why-you-shouldnt-rest-your-running-injury/" rel="nofollow">Is resting really the best thing for my injury?</a></li>
 <li><a href="https://runsmarter.online/do-i-need-strong-feet-for-running/" rel="nofollow">Do I need strong feet for running?</a></li>
 <li><a href="https://runsmarter.online/do-i-need-to-run-with-orthotics/" rel="nofollow">Do I Need Orthotics To Help My Running?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/strength-training-5-keep-your-feet-strong-with-podiatrist-tim-bransdon/" rel="nofollow">Strength training 5: Keep your feet strong with Tim Bransdon</a></li>
 <li><a href="https://runsmarter.online/podcasts/plantar-fasciitis-1-causes-diagnosis-characteristics/" rel="nofollow">Plantar Fasciitis 1: Causes, diagnosis & characteristics</a></li>
 <li><a href="https://runsmarter.online/podcasts/plantar-fasciitis-1-causes-diagnosis-characteristics-2/" rel="nofollow">Plantar Fasciitis 2: Rehabilitation & prevention</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/25558288/" rel="nofollow">Neal et al. Foot posture as a risk factor for lower limb overuse injury: a systematic review and meta-analysis (2014).</a></li>
 <li><a href="https://bjsm.bmj.com/content/bjsports/49/5/290.full.pdf" rel="nofollow">Patrick O McKeon. The foot core system: a new paradigm for understanding intrinsic foot muscle function</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/my-top-5-tips-for-plantar-fasciitis/">5 ways to overcome plantar fasciitis</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

5 ways to overcome plantar fasciitis

<p>After just finishing the book ‘Rebound’ I thought I would share some key points I took away from it. Recovery is a mental game as much as it is physical. Studies have shown that athletes with positive psychological responses to their injury were more likely to return to their sport. We must learn to recognize the impact your emotions and thoughts have on your recovery, and then develop strategies to streamline the healing process.</p> 
<h3>Associating negative stress to recovery</h3> 
<p>How much negative stress do you subject your body to when you are injured? Chronically triggering your stress response can be detrimental to your healing and can:</p> 
<ul>
 <li>Delay tissue growth and repair</li>
 <li>Reduce the function of your immune system</li>
 <li>Disrupt your sleep</li>
 <li>Increase your risk of re-injury</li>
</ul> 
<p>Sometimes the stress can arise because you are <strong>focusing on things you can’t control </strong>such as healing times and race day time frames. When you focus on these aspects you end up having negative emotions and negative experiences, further feeding your stress response.</p> 
<h3>Instead, rebound & take responsibility for your recovery</h3> 
<p>Remind yourself you are still an athlete and re-frame your situation so that recovery is now your sport. Let go of old goals and replace them with new ones. <strong>Develop a strong belief in your ability to recover</strong> with patience and discipline. Instead of feeling like a victim of your injury, see it as a rite of passage! Then take it one step further and see it as an opportunity to grow! Switch from helpless trauma to a rewarding journey.</p> 
<h3>Conclusion</h3> 
<p>With that said, I want you to reflect on your past injuries. Are your emotions, thoughts, beliefs, coping strategies and body language truly serving you. What story do you tell yourself about your injury and about your recovery? Once you have done this, <strong>craft versions of your injury that build rather than deplete your confidence and strength, re-set your goals, practice imagery and positive self-talk.</strong> </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="nofollow">How to boost your running mental game</a></li>
 <li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="nofollow">Is there a link between my personality & injury?</a></li>
 <li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="nofollow">Are you a robust, fragile or anti-fragile runner?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="nofollow">Train your mind to bounce back from injury with Carrie Cheadle</a></li>
 <li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="nofollow">Recovery expectations & dealing with set-backs</a></li>
</ul> 
<h4>Reference</h4> 
<ul>
 <li><a href="https://www.amazon.com/Rebound-Training-Bounce-Stronger-Injuries/dp/1472961439" rel="nofollow">Carrie Cheadle: Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/how-to-bounce-back-stronger-from-injury/">How to bounce back stronger from injury</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

How to bounce back stronger from injury

<h3>What is RED-S</h3> 
<p>Previously know as the Female Athlete Triad has now evolved into ‘Relative Energy Deficiency in Sports’ which now includes males. The most well-defined example I could find came from Rebecca McConville who said:</p> 
<blockquote>
 <p>Rebecca McConville:</p>
 <p>“Where your energy is coming from when you are not paying the energy bills”. </p>
</blockquote> 
<p>In other words, you have energy reserves stored up in tissues such as your muscle, liver, bones and your body also requires energy for digestive, immune and hormone function. Even though the body needs energy to operate all these working parts, it will still prioritize physical activity above everything else for energy. Therefore, if you are not supplying your body with adequate nutrients and adequate recovery time (adding energy stores) and continue to push your body (depleting energy stores), vital functions start to break down. Simply, it’s about balancing the see-saw of energy going in (through diet) and energy going out (exercise). If your output consistently exceeds input, your body starts dipping into it’s reserves.</p> 
<h3>Signs & Symptoms of RED-S</h3> 
<p>RED-S can start as lack of energy and not feeling refreshed in the morning but then develop into mood shifts, lowed immune system, irregular menstrual cycles, stress fractures and food intolerance. However, it’s important to note that everyone will encounter individual experiences and symptoms. You don’t get stronger and faster during your workout, you get stronger during your recovery. If you do not respect this, it can effect several bodily functions.</p>  
<h3>Respect your recovery phase</h3> 
<p>Any disrespect of recovery will lead to diminished performance and risk of injury. So reflect, assess your training loads and your nutrient intake. When you starting a harder training cycle, ensure your nutrition and sleep reflect this. If the equation is not balanced, your body will start sacrificing key body functions and have an inability to recover. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/what-runners-need-to-know-about-bone-density/" rel="nofollow">What Runners need to know about Bone Density</a></li>
 <li><a href="https://runsmarter.online/the-dangers-of-self-diagnosing-shin-pain/" rel="nofollow">The dangers of self-diagnosing shin pain</a></li>
 <li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="nofollow">Your running injury road to recovery</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures-2/" rel="nofollow">Avoiding & managing stress fractures</a></li>
 <li><a href="https://runsmarter.online/podcasts/the-hidden-dangers-of-red-s-with-isobel-ross/" rel="nofollow">The Hidden Dangers of RED-S with Isobel Ross</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a rel="nofollow">Article: Relative energy deficiency in sport (RED-S)</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/what-is-red-s-what-are-the-signs/">What Are The RED-S Warning Signs?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What Are The RED-S Warning Signs?

<p>Step 1 of ‘explain pain’ is that <strong>all pain is generated from the brain</strong>. Several factors determine your brain’s reason for triggering pain & at what intensity. The level of pain experienced does not necessarily reflect the amount of tissue damage. This is a foundation principle all runners should understand to get a better grip over running-related injuries. When pain persists beyond it’s usual healing time (anything &gt;3 months), it is difficult to see how it can serve a useful purpose. <strong>But even when it’s persistent or severe, it exists because the brain has somehow concluded, for some reason or another, often completely subconsciously, that you are threatened and in danger.</strong> Therefore, the trick is finding out <strong>why</strong> the brain has come to this conclusion. Below are 4 components that determine the trigger & severity. </p> 
<h3>Context</h3> 
<p>This explores the ways to which you became injured and what meaning you have attributed to the experience. For example, was it during a marathon which cost you a PB? Or was it a traumatic injury that you replay in your head? On the other hand, was it a relatively minor incident that you have overcome in the past? These thoughts and factors all feeds into your mind which helps the brain evaluate the level of threat.</p>  
<h3>Explain pain: Belief</h3> 
<p>Here are some common beliefs: </p> 
<ul>
 <li>I get injured all on one side because my glutes don’t switch on</li>
 <li>I have one leg longer than the other and my hips are not aligned</li>
 <li>My injuries are caused by me ‘over-pronating’</li>
 <li>I swear by dry-needling, it has helped me in the past & I recommend it to everyone</li>
</ul> 
<p>So with the above list in mind, what beliefs do you have about your injury, healing process & recovery plans? A lot of the statements above are very dis-empowering and surprisingly, not backed up by evidence. </p> 
<h3>Fear & worry</h3> 
<p>Some runners are so frightened of triggering their pain that they avoid activity all together. In fact, the brain can even trigger signals just from the thought of doing something painful. This can obviously have very dire consequences if your fear & worry is not addressed appropriately. For runners specifically this could be fear of a missed diagnosis or the fear it could be something worse.</p>  
<h3>Experience</h3> 
<p>Your brain will evaluate the severity by drawing on previous experiences. For instance, past injuries experience by yourself or someone you know. So ask yourself, have you had a friend with the same injury that forced them to retire from running? This can have a direct influence and blends in with all the topics above. The first step is recognizing that the brain is directly responsible. It determines our survival but can be misguided in some cases. I highly recommend a video by <a href="https://www.youtube.com/watch?v=gwd-wLdIHjs&t=318s" rel="nofollow">Lorimer Moseley</a> for more information. </p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="nofollow">Tendon pain: The top 3 tips all runners should know</a></li>
 <li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="nofollow">How To Decipher Good Pain & Bad Pain</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/pain-science-1-explaining-pain-for-runners/" rel="nofollow">Pain Science 1: Explaining Pain</a></li>
 <li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-1-pain/" rel="nofollow">Addressing common running misconceptions 1: Pain</a></li>
 <li><a href="https://runsmarter.online/podcasts/understanding-the-mind-body-connection-with-jeff-craigen/" rel="nofollow">Understanding the mind body connection with Jeff Craigen</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://www.noigroup.com/product/explain-pain-second-edition/" rel="nofollow">Butler & Moseley: Book</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/explain-pain-for-runners/">What runners need to know about pain</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

What runners need to know about pain

<p>One of the most common injuries for runners is Patellofemoral joint pain AKA ‘Runner’s knee’. This injury is due to an overloaded kneecap with activities such as running, sitting and squatting. For more information about PFJ pain you can refer to <a href="https://runsmarter.online/treat-running-injuries/" rel="nofollow">How to treat your running injury</a>. However, in this blog we will discuss if it’s okay to run with pain. </p>  
<h4>Can you still run with Patello-femoral pain?</h4> 
<p>It is never a fun experience for anyone, but can you still run with this condition? If your symptoms are irritated with walking, you might need a day or 2 of rest. But <a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="nofollow">research has been published</a> to show low levels of pain during and after exercise may help recovery. Because this injury is correlated to spikes in training load, it’s best to return with a conservative mileage while constantly paying attention to symptoms. As a rule of thumb, pain levels below a 5 out of 10 during a run that stays at low levels the following 24 hours is a sign of success. If pain levels are higher then a 5, try combining a run with treatment and re-evaluate running symptoms. </p> 
<h4>Runners knee treatment?</h4>  
<p>If your Runner’s knee is proving to be more stubborn, a visit to the physiotherapist may be necessary. Running can still be achieved but treatment may be implemented in the short term to reduce symptoms while you continue running. These include:</p> 
<ul>
 <li>Patella taping</li>
 <li>Quad stretches</li>
 <li>Running gait retraining</li>
 <li>Patella mobilization</li>
</ul> 
<p>Keep in mind that research for a knee injury recommends the above treatments for short-term benefits only. For long-term results, a tailored strengthening program is gold-standard. If pain levels are still elevated then running may need to be substituted with <a href="https://runsmarter.online/cross-training-tips-for-running-injuries/" rel="nofollow">cross-training and strengthening</a> for 2-3 weeks. Once symptoms are settled, working with your running coach, physio or health professional to implement a return to run program will allow a swift recovery.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/run-more-without-injury/" rel="nofollow">How do I run more without injury?</a></li>
 <li><a href="https://runsmarter.online/does-tape-benefit-my-running/" rel="nofollow">How to know if tape can benefit your running</a></li>
 <li><a href="https://runsmarter.online/when-to-rest-when-to-run-with-your-injury/" rel="nofollow">Is it Best To Rest Or Run</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/all-things-runners-knee-with-the-boys-from-thats-running-podcast/" rel="nofollow">All things Runners Knee with the boys from Thats Running</a></li>
 <li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="nofollow">Rest not always best</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="nofollow">Research on healthy pain levels during rehabilitation: Silbernagel et al. 2007</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/is-it-okay-to-run-with-knee-injury/">Running With A Knee Injury: Good Or Bad?</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

Running With A Knee Injury: Good Or Bad?

<p>There are many reasons why you may want to transition to a minimalist shoe. For instance, you might be caught up in the barefoot movement, you may want to strengthen your feet & improve function, or you have read that lighter shoes help running economy. Yes, lighter shoes can help performance and running economy but transitioning to these shoes without guidance can be dangerous, with some studies finding an injury risk of 700%! So, what should we consider when making&nbsp;the transition? </p> 
<h3>Step 1. Understanding the minimalist index</h3> 
<p>This is a measurement created by <a href="https://therunningclinic.com/minimalist-index/" rel="nofollow">The Running Clinic</a> from Quebec. Their website contains more details along with a comprehensive database of shoes and their corresponding minimalist score. The minimalist index considers shoe flexibility, weight, stack height, motion control technologies and heel drop to give the shoe a score out of 100. If the shoe is closer to 100 this will indicate more ‘barefoot’ qualities, whereas a score towards zero indicates more stability, rigidity and support.</p>  
<h3>Step 2. Calculating the difference between the existing & desired shoe</h3> 
<p>This process is quite easy. Once you have established the minimal index score of both shoes, simply calculate the difference. As mentioned above, the Running Clinic have built a database of most shoe brands with their corresponding minimalist index you make the process easier. However, they do include a step by step process to calculate a score if your shoe is not included. </p> 
<h3>Step 3. Determine the transition time into your minimalist shoe</h3>  
<p>Based on the difference between the 2 scores, every 10 points requires 1 month of transition time. For example, if your old shoes scores a 30 and your new shoes are 70, this means 4 months of slowly transitioning shoes. This is a very conservative approach but as I stated above, 700% increase in injury risk should be taken seriously. You have a few options towards HOW you transition. For instance, you could spend a few minutes running in your new shoes before swapping to your old ones. Alternatively, you could also start with wearing your new shoes only during your short/slow runs. This requires a trial and error approach but a gradual and patient process is essential.</p> 
<h4>Relevant Blog posts</h4> 
<ul>
 <li><a href="https://runsmarter.online/running-shoe-assessment/" rel="nofollow">Conduct your own shoe assessment</a></li>
 <li><a href="https://runsmarter.online/buying-new-running-shoes/" rel="nofollow">The dangers when buying new running shoes</a></li>
 <li><a href="https://runsmarter.online/do-i-need-to-run-with-orthotics/" rel="nofollow">Do I Need Orthotics To Help My Running?</a></li>
</ul> 
<h4>Relevant Podcast episodes</h4> 
<ul>
 <li><a href="https://runsmarter.online/podcasts/strength-training-5-keep-your-feet-strong-with-podiatrist-tim-bransdon/" rel="nofollow">Strength training 5: Keep your feet strong with Tim Bransdon</a></li>
 <li><a href="https://runsmarter.online/podcasts/is-there-a-right-wrong-running-shoe-with-jf-esculier/" rel="nofollow">Is there a right & wrong running shoe? With JF Esculier</a></li>
 <li><a href="https://runsmarter.online/podcasts/using-shoes-as-tools-to-overcome-injury-with-matt-klein/" rel="nofollow">Using shoes as tools to overcome injury? Matt Klein</a></li>
</ul> 
<h4>References</h4> 
<ul>
 <li><a href="https://therunningclinic.com/minimalist-index/" rel="nofollow">The Running Clinic – Minimalist index</a></li>
</ul> 
<p>The post <a rel="nofollow" href="https://runsmarter.online/how-to-transition-to-a-minimalist-shoe/">How to transition to a minimalist shoe</a> appeared first on <a rel="nofollow" href="https://runsmarter.online">The Run Smarter Series</a>.</p>

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