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Brodie Sharpe / Founder & CEO The Run Smarter Series

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The Run Smarter Series

<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&nbsp;<a href="https://twitter.com/rich_blagrove" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Richard Blagrove</a>&nbsp;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&nbsp;<a href="https://runsmarter.online/how-to-transition-to-a-lesser-shoe/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">how to successfully transition to a lesser shoes</a>&nbsp;for more information.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Mistakes preventing a NEW runner from success</a></li><li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common Strength training myths for runners</a></li><li><a href="https://runsmarter.online/the-top-5-must-haves-in-your-training-program/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The top 5 MUST HAVES in your training program</a></li><li><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Altered Running Economy Directly Translates to Altered Distance-Running Performance</a></li></ul>

5 simple ways to help you run faster without injury

<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 &amp; 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.&nbsp;<strong style="color: rgb(16, 94, 162);">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&nbsp;<a href="https://www.nike.com/au/nrc-app" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Nike Run Club – App</a>&nbsp;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 &amp; 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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Mistakes preventing a NEW runner from success</a></li><li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common Strength training myths for runners</a></li><li><a href="https://runsmarter.online/5-tips-to-run-faster/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Survive &amp; 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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Nike Run Club – App</a></li></ul><p><br></p>

What I Need In My Running Program

<h3>Understanding adaptation: To run without injury</h3><p>In order to run more without injury, you need to understand adaptation. The human body is smart when it’s thrown into an unfamiliar situation. Just look at an elite cyclist and compare their body type to a swimmer. One profession requires a massive demand on the upper body, while the other hardly uses any upper body strength. Because these demands are so different, the body begins to change or ‘adapt’ to the environment. In this scenario, we see swimmers develop larger shoulders and back muscles, while the cyclist keeps a light, slender frame.</p><p>If we apply this concept to running, similar principles apply. Over a period of weeks and months, the body will start responding to the demands of the sport. This could include a better lung capacity, a loss in body fat and larger muscles around the lower leg, all designed to help you become a better runner. But just like a swimmer shouldn’t expect bigger shoulders after one week of swimming, neither should runners expect unrealistic distances or speeds without patience. Understanding this principle is important when talking about running injuries. When running throughout the week, a runner should aim to train within their ‘adaptation zone’ as often as possible.</p><h3>Understanding Load vs Capacity</h3><p>Runners should recognize that every muscle, tendon &amp; bone within the body contains a certain load capacity. Applying this to running, all the body tissues have a running distance and pace limit before increasing the the risk of injury. For example, if your left calf can tolerate up to 10 kilometres of running at a 6 minute pace, anything above this increases the likelihood of injury. If this is ignored and left calf is subjected to 13 kilometres, this may result in a muscle tear.</p><p>This constant balance between load and capacity is being played out and is explained really well by&nbsp;<a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Kevin Maggs on youtube</a>. It has been estimated that 80% of running injuries are due to runners exceeding their own capacity.</p><p>The trick is be patient with the adaptation process. Guidelines recommend an increase in weekly mileage by 10% to reduce injury risk. However, these guidelines are very conservative. For this reason,&nbsp;<strong style="color: rgb(16, 94, 162);">I recommend an increase anywhere between 10-20% under the correct guidance and based on individual circumstances.</strong></p><h3>Understanding Early Signs &amp; Symptoms</h3><p>It’s not possible to discuss injury prevention without accurately interpreting early symptoms. Articles such as&nbsp;<a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">‘What is good pain &amp; bad pain for runners’&nbsp;</a>will help. You cannot prevent injuries 100% of the time. However, you can be proactive immediately as symptoms arise. In most cases, even continue running! Runners often get this process wrong so it is important you consult a health professional early.</p><h4>Relevant Blogs:</h4><p><a href="https://runsmarter.online/5-mistakes-preventing-new-runner-from-success/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Mistakes preventing a NEW runner from success</a></p><p><a href="https://runsmarter.online/what-pain-is-good-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What pain is good pain for runners?</a></p><p><a href="https://runsmarter.online/the-early-warning-signs-for-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The early warning signs for running injuries</a></p><p><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The dangers of rest</a></p><h4>Relevant Podcast Episodes:</h4><p><a href="https://runsmarter.online/podcasts/principle-1-to-overcome-your-running-injury-adaptation-education/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Adaptation Education</a></p><p><a href="https://runsmarter.online/podcasts/principle-3-to-overcome-your-running-injury-undergoing-stress-management/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Undergoing stress management</a></p><h4>References:</h4><p><a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=13s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Kevin Maggs: Load vs Capacity</a></p>

How do I run more without injury?

<h3><strong style="color: inherit;">What is running cadence?</strong></h3><p>Whether you need to adjust it or not, every runner should at least know what their running cadence is. This one number can be a game changer for some runners because it can generate a more efficient running technique. Simply put,&nbsp;<strong style="color: rgb(16, 94, 162);">your cadence is the number of steps that you take per minute while running.</strong>&nbsp;For a recreational runner, this number is not influenced by speed, and you will naturally fall into a running rhythm that feels best for you. On average a runner would take about 160 steps per minute.&nbsp;I recorded an entire podcast episode on the&nbsp;<a href="https://runsmarter.online/podcasts/principle-6-to-overcome-your-running-injury-watch-your-step/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Run Smarter Podcast</a>&nbsp;explaining the benefits of running cadence which you may want to listen to.</p><h3><strong style="color: inherit;">Why is cadence so important?</strong></h3><p>If we visualize different runners travelling at the same speed side-by-side with different running cadences, it can help illustrate its importance. Firstly, those who run with a lower cadence compensate by taking bigger strides. Additionally, we see the same running travel up and down at larger amplitudes.&nbsp;<strong style="color: rgb(16, 94, 162);">This will produce different loads through the body on impact and can accumulate higher forces</strong>&nbsp;compared to a runner with a high cadence taking smaller, quicker steps.&nbsp;</p><p>The team at The Running Clinic have an extraordinary youtube video explaining this concept&nbsp;<a href="https://www.youtube.com/watch?v=WtYK7puN5OM&amp;t=4s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>which you can view here.</strong></a>&nbsp;</p><h3><strong style="color: inherit;">What effect does cadence have on my running?</strong></h3><p>Evidence has shown that increasing your cadence by only 5% can reduce running loads through your knee by 20%. In fact, Schubert et al, conducted a systematic review in 2013 and found that increasing your cadence by 5-10%&nbsp;<strong style="color: rgb(16, 94, 162);"><em>“appears to reduce the magnitude of several key biomechanical factors associated with running injuries”</em></strong></p><p>The same study which compiled 10 published reviews found consistent evidence that an increased stride rate resulted in:</p><ul><li>Decreased center of mass vertical excursion&nbsp;</li><li>Improved ground reaction force</li><li>Decreased shock attenuation</li><li>Better energy absorption at the hip, knee, and ankle joints.&nbsp;</li></ul><p>And if the vast majority of running injuries are caused by overload, you can understand how powerful this adjustment can be. Ideally, a higher cadence will&nbsp;<strong style="color: rgb(16, 94, 162);">reduce an ‘overstride’ pattern,</strong>&nbsp;which has been linked to an increased risk of injury. Compiling all of these benefits and what is left is a safer, more efficient run.</p><h3><strong style="color: inherit;">How do you calculate your cadence?</strong></h3><p>Most running devices with accelerometers will automatically calculate your cadence. There are also smartphone apps like&nbsp;<a href="http://runcadence.net/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Runcadence&nbsp;</strong></a>that make the process very easy. There are also free metronome apps that you can use mid-run by simply touching the screen every step you take. You will only need to spend 10 seconds or so calculating your cadence once you have warmed up and found a nice running rhythm.&nbsp;</p><h3><strong style="color: inherit;">Do I need to change my cadence?</strong></h3><p>Once you know your natural running cadence, the next step is to determine if it needs to be adjusted. So let’s break this down into sections:</p><h4><strong style="color: inherit;">Is your running cadence less than 160?</strong></h4><p>If this is the case then you may benefit from increasing your cadence. You can take your initial score and&nbsp;<strong style="color: rgb(16, 94, 162);">increase it by 5-10%. For example, if my score was originally 158 and I add 7.5% I am left with a total of 170.</strong>&nbsp;So my next step in the process would be to set my metronome at 170 and attempt to step to every beat. This might feel weird at first but eventually you should find a nice rhythm. If it’s too much of an adjustment, try increasing your cadence by only 5%.</p><h4><strong style="color: inherit;">Is your running cadence between 160 &amp; 170?</strong></h4><p>This is a common zone for runners and in most cases, a relatively safe zone. Increasing your cadence isn’t necessary unless you need to shift your load or want to work on efficiency. For example, if I originally scored 165 I could still increase my cadence by 5% and get to a total of 173. This might be direseable if I wanted to reduce the load on my knees, shins &amp; plantar fascia because of injury or injury prevention. .&nbsp;</p><h4><strong style="color: inherit;">Is your running cadence greater than 170?</strong></h4><p>A cadence of 180 used to be considered the<strong style="color: rgb(16, 94, 162);">&nbsp;‘magic number’&nbsp;</strong>for running cadence. Evidence now shows that anywhere between 170-185 is considered a great running cadence. If you score above 180, increasing your cadence is rarely recommended and the efficiency benefits often diminish<strong style="color: rgb(16, 94, 162);">.&nbsp;</strong></p><p><img src="https://runsmarter.online/wp-content/uploads/155-Cadence-2-1.png" alt="Female runner running outside" height="450" width="810"></p><h3><strong style="color: inherit;">The Cadence Conclusion</strong></h3><p>So in conclusion, Increasing step rate may prove beneficial in the prevention and treatment of certain running injuries and seeking the guidance of a qualified professional is advised. Achieving this will reduce any over-stride running patterns and decrease unwanted braking forces. Even though a runner will result in taking more steps, there is clear evidence to show the overall cumulative load is reduced and can reduce the likelihood of load dependent injuries like tibial stress fractures.</p><h4>Relevant Podcasts:</h4><p><a href="https://runsmarter.online/podcasts/principle-6-to-overcome-your-running-injury-watch-your-step/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The Run Smarter Podcast: Watch your step</a></p><p><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-2-running-form/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 2:<strong>&nbsp;Running Form</strong></a></p><p><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Running Technique</strong>&nbsp;insight Chris Bramah</a></p><p><a href="https://runsmarter.online/5-tips-to-help-you-run-faster/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">5 tips to help you<strong>&nbsp;run faster</strong></a></p><h4>References:</h4><p>Amy G. Schubert, Jenny Kempf &amp; Bryan C. Heiderscheit. Influence of Stride Frequency and Length on Running Mechanics: A Systematic Review. (2013)</p><p>Jenevieve L. Roper et al. The effects of gait retraining in runners with patellofemoral pain: A</p><p>randomized trial (2016).&nbsp;</p><p>Rachel L. Lenhart et al. Increasing Running Step Rate Reduces Patellofemoral Joint Forces (2014).</p><p>John D. Willson et al. Effects of step length on patellofemoral joint stress in female runners</p><p>with and without patellofemoral pain (2014)</p><p>Jean-Francois Esculier et al. Is combining gait retraining or an exercise programme with education better than education alone in treating runners with patellofemoral pain?A randomised clinical trial (2017).</p>

Running Cadence: How to take full advantage

<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 &amp; Rich Blagrove for adding to the conversation on twitter &amp; help build this content.</p><h3>Sleep &amp; running injury risk</h3><p>To start us off, a study by Milewski, et al. 2014 found that&nbsp;<strong style="color: rgb(16, 94, 162);">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>&nbsp;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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;online sleep questionnaire</a>&nbsp;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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Is there a link between my personality &amp; 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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Relationship of Sleep &amp; Cortisol in Running Injuries</a></li><li><a href="https://runsmarter.online/podcasts/sleep-science-for-runners-with-dr-amy-bender/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Milewski et al. Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes<em>.</em>&nbsp;2014</a></li><li><a href="https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Online Sleep questionnaire with tailored recommendations</a></li></ul>

Will sleeping better improve my running?

<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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Find out what is the best running surface</a></li><li><a href="https://runsmarter.online/5-tips-to-run-faster/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">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="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Baur et al. Muscular activity in treadmill and overground running, 2007.</a></li></ul><p><br></p>

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