by admin on January 10, 2011
Running is a fantastic way to get fit and can be very liberating. The problem is that a lot of runners end up getting injuries, and then trying to run through them. This is a recipe for disaster, because a minor problem can become chronic if it isn’t allowed to heal. For this reason, it’s important for every runner to be aware of some of the most common running injuries so that they can identify the early warning signs.
Runners knee is one of the most common problems affecting joggers of all standards. It is usually the result of training too much or too soon, and can also be made more likely by weak quadriceps muscles. The pain will typically be directly below the knee, and the injury requires a period of test as well as rehabilitation exercises in order to heal. Failure to allow the injury to heal will probably lead to more problems in the future.
Achilles tendonitis is another common problem, and is an extremely frustrating condition. The problem with tendonitis of any sort is that the tendons get a relatively low level of blood supply which makes them slow to heal. As with all injuries, rest and rehabilitation are required.
Other common injuries include bursitis of the knee and patellofemoral syndrome. Running injuries tend to affect the ankle, knee or hip joints because these take most of the force. It is possible to get running injuries to the back though, especially if you have flat feet.
Prevention of running injuries starts with making sure you get the best running shoes. Getting a good pair of shoes, as well as stretching a lot, can make all the difference to your chances of getting a long term injury. A physiotherapists should always be consulted if you start to get running pain.
by admin on March 31, 2010
What running shoes do you choose when you want to go fast? According to a study of marathon runners, it may not be the shoe so much as the running technique used that determines your finishing time. Could it be that the best running shoes for speed may be one that encourages a runner to land flat-footed?
Biomechanical researcher, Benno Nigg, did a study on running technique in the 1980s. Runners were videotaped while they ran two marathons. The foot strike of the runners was later analyzed. A clear majority of the marathon participants favored landing heel first.
This is not surprising. New runners are introduced to the sport through learn to run clinics held at local running stores. As a result, the ‘proper’ running technique mantra of a new runner quickly becomes “heel-toe, heel-toe”. Running shoes with a lot of cushion in the heel encourage the wearer to land heel first. These ‘shock absorber’ running shoes with padded, re-inforced heels make up the bulk of the running shoe market.
This is not a criticism of learn to run clinics; far from it. People, who are introduced to running in a fun, supportive atmosphere, do have a much higher likelihood of success. Starting an exercise program of any kind can be tough. Graduates of these learn to run clinics race anywhere from a 5km up to a marathon. Pretty impressive considering many may not have even run before in their lives.
However, taking a second look at the runners in the study, we can find another pattern. Less than half of the elite runners used the heel toe strike. In other words, runners whose times were faster than a 5 ½ minute mile pace preferred a mid foot strike.
This would suggest that if you want to run a marathon, go ahead, and use the heel first school of running. When you decide you want to run faster and improve your time, consider a change in technique. Starting with a change in shoes. Choosing from among the brands with less of a heel will almost certainly demand a mid foot strike. Don’t worry, whatever you may lose in height you’ll more than make up for when standing on the winners’ podium!