Top Five Tips for the Fair-Weather Runner

If you’ve ever been a runner, you probably know this feeling: the weather is getting nicer, sun is coming out again, so you decide to pull out the running shoes and head out for a run.

If you’re anything like me, you probably think, “how bad can it be? I’ll just run the same distance as I used to, aim for the same pace, and everything will be fine!”. Unfortunately, this isn’t always how it works.

Jumping right back into running can often lead to injuries, including a bruised ego when you realize how hard it is to run at your old pace (trust me, I’ve learned this the hard way). In this blog, we are going to talk about a few tips on how to get back into running in a safe and productive manner.

Kheya’s Top Five Tips To Getting Back to Running

1.      Make A Plan and Start Slow

The first tip to getting back into running is to make a plan. How often are you going to run? For how long? Do you have an end goal in mind for how long you would like to be able to run? When making your pain, consider the following:

• Frequency - aim for 3 times per week max. This will allow you to have at least one rest day between each of your runs to give your body the appropriate amount of time to recover, as well as time to add in some strength training.

• Pace - start slow! I often recommend to my clients to start with a walk/jog mix, then slowly decreasing your walking time and increasing your running time. For example, this might look like walking for 2 minutes, then running for 1 minute the first week, and then increasing to 1 minute and 30s walk and 1 minute and 30s run the next week, 1 minute walk, 2 minutes run the following week, and so forth. Continue this until you can keep up a slow running pace for your whole run!

• Time/ distance - start small and add a little bit of time each week. This is going to be very dependent on your current fitness but beginning with 10-20 minutes and slowly working your way up is a great place to start. Once you get comfortable with this time, you can start adding 5 minutes to your run each week. You can also track this with distance (for example, starting with 1-3km run and adding 0.5km each week).

• Setting a goal: having a goal distance in mind is a great way to keep yourself motivated when getting back into running. Goals should be SMART (specific, measurable, achievable, relevant, and time-bound). This means you should set a clear distance you would like to run in a clear within a reasonable time frame. A great example would be “I am going to run 3 x per week, beginning with a 2km run and increasing by 0.5km each week, with a goal of being able to run 5km in 6 weeks”.

2.      Train Smarter, Not Harder

Up until this point, we’ve only been talking about your basic steady run. However, just doing a simple base pace run isn’t always the most effective way to improve your running. When setting up a running schedule, it is great to break up your runs into different types. For example, you could split up your week into doing one long run, one run with sprint intervals, and one recovery run. You could even investigate different types of runs such as hill runs, Fartlek running, or tempo runs.

Here’s an example:

• Monday: 25 minutes of sprint intervals, 20s sprint, 2 minutes of walking/jogging

• Wednesday: Recovery run (3km at a slower pace than typical)

• Saturday: Long run (8km at your base pace)

3.      Have A Proper Warm Up and Cool Down Routine

A warm up that focuses on mobility and activating the muscles you are going to be using during a run is important. I would then start your run with a fast walk or very slow job for 5-10 minutes, before transitioning into your faster running pace. For a cool down, I would recommend doing a light walk at the end of your run, to help transition your body as your heart rate slows down, followed by some light stretching. Remember, a proper routine also includes proper nutrition and rehydrating!

4.      Keep Up With Your Strength Training

Strength training is very important for preventing injuries as well as increasing your running speed and efficiency. If you decide to totally transition into running without keeping up with your other workouts, you are going to be missing out big time! Aim for 2-3 days a week of strength training.  

5.      Invest In The Proper Shoes

Fun fact: did you know runners should be replaced every ~800 kilometers? Running shoes are the foundation of your performance and having improper shoes can impact your running gait, posture, and cause a whole array of problems. I would strongly recommend going to a proper running store like the Run Inn and have someone assess your foot and gait and recommend proper shoes for you. I promise, paying the price to have proper shoes is well worth it in the long run!

I hope you enjoyed these tips on getting back into running! If you have any questions, give us a call at (778) 630-8800, email us or book online to seek advice/treatment from a physiotherapist or to work with a registered kinesiologist.

Getting Rid of Plantar Fasciitis

It’s coming up to that season - heel pain season! When we all go from wearing our supportive boots and shoes throughout fall and winter to popping on those flip flops as soon as it hits 15 degrees. Every summer we see an uptick in people complaining of heel pain: a stabbing pain smack in the heel first thing in the morning that sometimes lessens with walking, sometimes not. And when we touch that point on your foot that hurts? You go through the roof.

Read all about plantar fasciitis - the hallmarks of the condition, how we treat it and our top five tips on how to prevent it from coming back.

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Plantar fasciitis is the most common cause of heel or “rearfoot” pain. It is most commonly the result of overuse of the plantar fascia (aka plantar aponeurosis), a thick band of connective tissue that runs from the heel to the toes on the bottom of the foot. The plantar fascia has a lot of important jobs in the foot:

1. Protection of blood vessels and nerves - like any part of your body, the network of vessels and nerves is dense and required to keep your tissues healthy. The plantar fascia lines of the bottom of the foot and acts as a suit of armour for anything you may step on.

2. Site of muscle attachment - a bunch of the little muscles that control the toes attach directly onto the plantar fascia.

3. Helps to maintain your arch - take off your shoe and admire the curves of your foot. Some of those curves are brought to you by the plantar fascia!

4. Shock absorption and distribution of forces when standing and walking - arguably the most important role of the plantar fascia, it is integral to a healthy foot when walking and running.

Think of the plantar fascia as the string on a bow - the tension on that string maintains the integrity of the whole bow and provides explosive force for the arrow.

With every step you take, that downward force is absorbed by your plantar fascia. When you roll over your foot and propel off your big toe, your plantar fascia recoils and transfers some of that absorbed energy into forward momentum. Your foot is then returned to its curvy shape, ready to absorb the next step.

But if your bow is only as good as your bowstring, what happens when it starts to fray?

Hallmarks of Plantar Fasciitis

The person with plantar fasciitis will generally complain of the following:

• A gradual onset of pain

• Pain in a specific spot on the heel that is tender when palpated

• Worse in the morning, especially when getting out of bed for the first few steps

• Pain typically decreases with activity unless it’s been going on for awhile, in which case it just hurts all the time

There have been several risk factors associated with developing plantar fasciitis. These include:

• Increased training volume and/or number of practice days per week - this is the big one. Overuse injuries happen when the tissue is stressed too much and isn’t allowed to rest and regenerate.

• Anatomical variations - Varus knees (aka bow-legged) and high-arched feet both lead to a higher incidence of plantar fasciitis.

• Use of spiked athletic shoes or cleats

• Standing work - those who stand at work all day are a bit more likely to develop plantar fasciitis.

• Lack of flexibility and strength in the lower extremities - Tight calves? Weak toe muscles? What about your hamstrings and glutes? All these contribute to how to walk and how those forces go through and are absorbed by your feet.

One area of debate in the risk factor world is the link between BMI and plantar fasciitis. While it has been suggested in several studies that those with a higher BMI are more likely to develop plantar fasciitis, additional studies of athletes with a range of BMIs have not found a significant difference in likelihood of developing plantar fasciitis. A sedentary lifestyle is associated with a higher BMI and therefore weaker muscles so it may be that instead of weight being a risk factor for plantar fasciitis, it’s the lack of strength and flexibility that’s the issue at play.

Getting Back to Function

Plantar fasciitis is something we see in the clinic every day. Typically, rehab goes a little something like this:

1. Settle the tissue down - like every overuse injury, we have to settle it down before we build it back up. This may mean LASER or ultrasound. This may mean massaging the tissue, either with a frozen golf ball or with our hands. This may mean supporting the foot with a gel heel pad or heel lift to temporarily provide some of that cushioning. There are lots of options to settle it down, we just have to figure out the combination that works for you.

2. Tape it - supporting the foot through tape, especially when its aggravated, can be really helpful. There are a variety of tape jobs that are used depending on your specific issues.

3. Ice it - I’m a fan of frozen golf balls. You can pop them on the ground and roll the bottom of your foot out on them, giving yourself a soothing ice massage.

4. Stretch the tight things - without a doubt, this means calves. If you come in for physiotherapy for a plantar fasciitis, expect this from day one. The plantar fascia can be thought of as a continuation of the Achilles tendon, which connects the bulky calf muscles (the soleus and gastrocnemius) to the heel. Stretching and maintaining the length of the calf muscles helps cut down on the stress through the plantar fascia - loosening the bowstring, in a way. There may be more things tight as well, from your quads and hamstrings to other muscles up the chain.

5. Strengthen the weak things - again, we need to look at the whole chain. How are your quads? What about your glutes? Is your core working the way it should? We also need to look at those little muscles in your foot that support your arch and attach into the plantar fascia as they likely need some attention of their own.

What About Footwear and Orthotics?

Proper footwear is incredibly important in the prevention and management of plantar fasciitis. With summer coming, we reached out to our friends at the Run Inn for their recommendations on plantar fascia-friendly sandals for the summer:

• Oofos Sandals and Sliders - these provide great arch support with a lovely cushion. They were recently recommended by the American Podiatrist Association specifically to support those with plantar fasciitis.

• Hoka Slides - another great option for warmer weather, Hokas are nicely cushioned with great support for those with plantar fasciitis.

Once the pain settles down, getting appropriate footwear for your feet will help keep plantar fasciitis and other foot problems at bay. There are several factors that go into finding the right shoe for you - the last, the toe box, the rise… I could go on.

As with anything shoe-related, do not buy them online without being fitted first! Go to a local store that knows their stuff - for us, that’s definitely the Run Inn - and get fitted properly. Different bodies and different feet demand different support! They also have a range of over the counter orthotics that may help as well.

For some, custom orthotics is the way to go. Finding a local pedorthist - someone who is an expert in the foot and all things foot orthotics - is key. We are lucky enough to have a great group in Ladner, West Coast Pedorthics. They are fantastic, informative and thorough - we highly recommend them!

It’s Gone! How Do I Stop It From Coming Back?

Plantar fasciitis can take months to finally go along its merry way. Once it’s gone, these habits will help keep it that way:

Top Five Tips For Preventing Plantar Fasciitis

1. Wear good shoes all year round - make sure the sandals you choose to wear in the summer are just as supportive as the shoes you wear the rest of the year. Cheap flip flops are not your friend! Remember that all feet are different and demand different supports - get your feet fitted properly by shoe experts.

2. Keep your calves long and supple - a tight calf is plantar fasciitis’s best friend. Download this PDF for instructions on how to stretch both your gastrocs and soleus.

3. Untuck your bed sheets at night - when the sheets of your bed are tucked at the bottom, it forces your feet to be more pointed and shortens your calves. Sleeping with loose bed sheets allow your ankles and feet more freedom of movement.

4. Plan and pace your running and walking - Nicole did a great three part series on injury prevention in running, all of which can equally be applied to walking. Follow her tips on adjusting your running and walking volume, foot strike and strength training.

5. Maintain a healthy weight and exercise routine - it is clear that a healthy BMI combined with a regular exercise program helps keep the plantar fascia healthy.

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Are you experiencing foot pain? Book an appointment online, through email or by calling (778) 630-8800 - we will help you figure out what’s going on and how to get it under control.

Runner's Knee

Patellofemoral Syndrome is a classic injury that causes pain around your kneecap. It is also something that I myself am dealing with right now. Also known as “Runner’s Knee,” it’s usually a dull achy pain that is worse with going up and down stairs, running, jumping and squatting. It can also get cranky when you sit with your knees bent for a prolonged period of time such as watching a movie. It is very common and the cause can be multifactorial, so I am hoping that this post will give you a basic understanding of what may be going on with your knee.

Inside The Knee

First, let’s go over the anatomy of your knee shall we? Your knee is actually more than one joint! There is the big joint between your femur (thigh bone) and your tibia (shin bone), but there is also a joint between your femur and your patella (kneecap). In fact, your patella sits in a little groove at the base of the femur and when you bend or straighten your knee the patella glides up and down it’s little groove.

This is all fun and games until it starts to hurt. There are generally a few contributing factors for patellofemoral pain, I have listed a few of the more common culprits below:

• Overuse: Activities that require high levels of repetitive stress on your joints are more likely to cause Patellofemoral Syndrome. All of that running and jumping can cause irritation underneath the kneecap as it rubs up and down over the femur.

• Alignment Issues between your hips, knees and ankles: If your hip muscles are weak then your form can suffer. Have you ever done a squat and noticed that your knee kind of collapsed into the midline rather than staying aligned and straight? That is hard on your knee. People with that technique error have a higher incidence of Patellofemoral Syndrome. If you can’t control your knee when you are standing still you are most likely not in control when you are running or jumping or stepping off of a curb either. If you do something incorrectly for about 30-60 minutes straight & 3-5 times per week, that can result in a LOT of misdirected force.

• Women are more prone than men to patellofemoral injury: It is speculated that this is because of wider hips (so the knees more naturally bias inwards). Strengthening your outer hip muscles (such as the gluteus medius) can help prevent or correct the inward collapse of your knee.

• Muscle imbalances: There are four separate parts to your quadriceps (the big muscles on the front of your thigh). If the outer muscle is stronger than the inner muscle (which is often is) then the patella gets tugged toward the strong side. This also can cause it to track improperly in its little groove.

• Inappropriate footwear:  If you overpronate or have flat feet you could likely benefit from a shoe that has cushion and support rather than a minimalist shoe.

• Being overweight: When you are going down stairs your knee experiences three times your body weight in forces and pressure. If you weigh 200lbs then each knee is taking 600lbs. The forces are even higher (4-5 times your body weight) when you squat to tie a shoelace or pick something up off of the floor.

• An injury: Falling on your knee or dislocating a kneecap can increase chances of patellofemoral pain.

What Can I Do About It?

Because patellofemoral pain is multifactorial, there is generally not one simple answer that will give you a quick fix (bummer, I know). For this reason, I strongly suggest making an appointment with a physiotherapist so they can properly assess your personal situation. Treatment will involve the following:

• Addressing your risk factors and will likely include strengthening your quads and your hips

• Suggestions for altering your current training program will also be made

• Tape may also be helpful to alleviate painful symptoms temporarily

FAQ: Is biking instead of running a good option?

The is by far the most common question I get from runners with knee pain who are looking to maintain their cardio and activity levels while they rehab their knees.

My answer? Maybe, but not necessarily.

I know that is an extremely vague answer but here is why. Although biking has less overall force going through your knees compared to running, it is still a repetitive activity that involves a lot of knee bending and straightening. If your seat is too low or too far forward this can make your knee bend too much with each revolution, putting unnecessary excess force through the knee. Also, having the gear of your bike too high can cause increased force through the knee. For some people it is a viable alternative to running while others find that biking is still too aggravating. It really needs to be assessed on a case-by-case basis.

For those who are curious this is how I ended up with my sore knees…

I popped both of my children (40lbs each) into a bike trailer and proceeded to ride for 20+km while hauling them behind me. It was my first time riding my bike in several months, my seat was too low, the load was too high, and the volume was too much. Should I have known better? Probably. Was it a fun day? Absolutely. Will I rehab my knees back up to running the distances I want and get back to squats with resistance? Of course! Will it take some time and patience……. Also yes.

Good luck running out there everybody!

As always, if you find yourself battling a running injury of any kind please call us at 778-630-8800 to make an appointment with one of our skilled physiotherapists so we can get you back on track as soon as possible.

Injury Prevention in Running - Part 3: Strength Training

Nicole Coffey, one of the owners of Ladner Village Physiotherapy, is a life long runner with several half marathons under her belt. This blog is the final instalment in a three part series on common running injuries and how to prevent them. Enjoy!

The sun is shining, the grass is green, and it’s a great day for a run!

The gyms are closed and options for exercise are more limited these days. As a result, more and more people have been lacing up and pounding the pavement, which is awesome if you ask me. But (and there is always a but) the cold hard truth is that running comes with a 50% injury rate. My last few blogs (Part 1 and Part 2) have covered some common misconceptions people have about preventing running injuries as well as some of the most common training errors I see in my clients who are injured (see below for a quick review). Let’s now focus on what you CAN do to prevent running injuries.

Do you remember being in high school and the teacher would say “this will be on the test- if you only remember one thing, remember this.” Well, dear reader, this is the take home message. There IS something you can do. It’s not a nutritional supplement that magically makes you bigger/faster/stronger (but if you ever find one of those let me know okay?). It’s not stretching for 20 minutes per day (even though you’ll be extra flexible), and it’s not buying a fancy new treadmill or a new running outfit (although those do sound snazzy).

The answer is strength training!

Many runners I know avoid the gym at all costs. They worry they’ll get too bulky and heavy and it will slow them down, or they think if they go into the gym they will hurt themselves and it will negatively impact their running. But this is not what the research shows. The research shows that strength training is one of the best things you can do to increase running performance and decrease running injuries. For maximum benefit and impact on running strength training should account for 20% of your training.  

Strength training has several benefits for runners:

1. Increased running economy

2. Increased running power output

3. Prolonged point of exhaustion

4. Reduced risk of overuse injuries

What kind of strengthening should you be doing?

• Lift heavy weights. That means doing exercises such as squats, calf raises, farmer’s carry and deadlifts at 60-80% of your maximum effort will give you more benefit than doing more reps at lower weights.

• Plyometrics and other explosive exercises such as lunges, jumping and hopping.

How often should you strength train?

One or twice per week is good. Because the strength training is done at such high load and intensity you only need to do it twice per week during your “off season” or “training season.” When in “race season” strength can be well maintained with only one session per week as long as the intensity is correct (in addition to your running of course).

What else do I need to know?

• Don’t go nuts. Technique here is still critically important. If you have never done weighted resistance exercise before you need to learn proper technique before you start loading up the barbells. If you don’t know how to do these exercises get someone who is qualified to teach you. Youtube is not your friend here.

• Be ready. This is also assuming you don’t already have a pre-existing injury. If you do, get help with it and rehab correctly before implementing new aspects to your training program.

Lifting heavy loads and doing explosive exercises can help increase muscular strength, making you a stronger and more efficient runner with less chance of overuse injury.

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“Uhhhhh You’re forgetting something Nicole, I can’t go to the gym right now because of a little thing called COVID-19.”

I know that right now you don’t have access to a full gym and weight rack right now, BUT exercises like:

• single leg jumping

• hopping

• lunges

require no extra equipment and can definitely be incorporated into your routine at home right now. Once restrictions have been lifted we can all get back to the gym.

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Looking for the other instalments? Check out Part 1 - Running Volume and Part 2 - Footstrike! Here’s what we have learned so far:

Common Mistakes:

1. Increasing volume too quickly, resulting in overuse injury

2. Putting too much emphasis on stretching, which does not reduce overuse injury rates

3. Trying to make yourself a “mid-foot striker” when you are naturally a “heel-striker”

What Can You Do To Decrease Injury:

1. Increase volume by no more than 10% per week (includes distance AND intensity)

2. Increase cadence by no more than 10% (aim for 160-180 steps per minute)

3. Re-allocate some of the time you spend stretching and focus on strengthening instead.

Happy running everybody - enjoy the sunshine! 

As always, if you have an injury that you would like assessed or if you need assistance with technique please call our clinic at (778) 630-8800 and we will be happy to help! 

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References:

1. Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865

2. Berryman, N., Mujika, I. Strength Training for Middle – and Long-distance Performance: A Meta-Analysis in International Journal of Sports Physiologiy and Performance. 2017:13: 57-64

3. Blagrove RC, Howatson G, Hayes PR Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018 May;48(5):1117-1149. doi: 10.1007/s40279-017-0835-7.

4. Lauersen J, Bertelsen DM, Andersen LB (2014) The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials British Journal of Sports Medicine 2014;48:871-877

5. Mikkola J, Vesterinen V, Taipale R, Capostagno B, Häkkinen K, Nummela A (2011) Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners, Journal of Sports Sciences, 29:13, 1359-1371

Injury Prevention in Running - Part 2: Foot Strike

Nicole Coffey, one of the owners of Ladner Village Physiotherapy, is a life long runner with several half marathons under her belt. This blog is the second instalment in a three part series on common running injuries and how to prevent them. Enjoy!

In a continuation from my last blog, here are a few more commonly misunderstood running topics. Hopefully they save you some time and some pain. As always, if you have any questions about your specific running style or gait please feel free to contact the clinic for an assessment with one of our physiotherapists!

Heel Strike vs Midfoot or Forefoot Strike

This debate came to the forefront quite some time ago when the minimalist shoe fad hit town. And yes, it’s true that people with a heel strike have a higher chance of knee pain (1). BUT: those who have a mid-foot strike have an equal and proportionate risk of Achilles and calf injuries (2), so it’s one or the other, one is not superior.

The “evil heel-strike theory” was based on the concept that landing on your heel meant you were increasing your “braking force” as the ground reaction force pushed back at you (in the opposite direction that you were travelling) and therefore you would have to work harder to overcome that. Turns out that isn’t true!

There is no difference in the efficiency of running for a heel strike vs. a midfoot strike.

Also worth noting, if you happen to be a rear-foot striker and you try to change yourself to a mid-foot striker you increase your chance of injury to your calf and Achilles pain (3) So, run the way you run. The majority of people prefer a heel strike. A heel strike is not the devil it was once made out to be, and if you try to change your gait pattern you are probably doing yourself more of a disservice. Time to focus your energy on more helpful techniques.

Cadence 

This is one topic people don’t often think to ask me, but I feel like it’s worth noting. Should you pay attention to your cadence? My answer to this one is “yes, it couldn’t hurt.”

Cadence is the number of steps you take in one minute. An elite runner will run about 180 steps per minute, efficient recreational runners should aim for 160-170 steps per minute. Increasing cadence can indeed decrease some risk of knee pain.  This is because a slower cadence means you are taking longer steps, which means you are spending more time in the air and actually travel a little higher, which means you are landing harder and from a higher height.  This heavier landing puts extra strain and impact on your joints.  “Subtle increases in step rate can substantially reduce the loading to the hip and knee joints during running and may prove beneficial in the prevention and treatment of common running-related injuries.” (3).  

Also note that taking faster steps does not mean you have to run faster. You can still run a 6 minute mile or a 10 minute mile, the difference is if you are taking big huge long slow strides vs tiny quick little steps.

“Calm brain fast feet” - I’m not sure where that saying is from but I really like it.

Once again, remember that any change must be implemented gradually. If you increase your cadence by more than 10% you decrease running efficiency, which means you are going to work harder and get tired more quickly, which is not the point.

Happy running everybody! Next up we will talk about the role of stretching and foam rolling for runners!

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Looking for the other instalments? Check out Part 1 - Running Volume and Part 3 - Strength Training!

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References:

1. Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine and science in sports and exercise, 43(2), 296–302. doi:10.1249/MSS.0b013e3181ebedf4 

2. Kulmala, et. Al (2013). Forefoot Strikers Exhibit Lower Running-Induced Knee Loading than Rearfoot Strikers. Medicine and science in sports and exercise. N=19

3.  Lyte et al. (2016). Effects of Foot Strike an Step Frequency on Achilles Tendon Stress During Running. Journal of Applied Biomechanics 32:4

Injury Prevention in Running - Part 1: Running Volume

Nicole Coffey, one of the owners of Ladner Village Physiotherapy, is a life long runner with several half marathons under her belt. This blog is the first instalment in a three part series on common running injuries and how to prevent them. Enjoy!

I’m really glad I am finally writing about this as I’m sure all of you know, the injury rate when running is extremely high. As a matter of fact, 54% of people training for a marathon will report a lower extremity injury during their training or their race (1).  Another source says the reported injury rate can be up to 79.3% (2). And, if you’re curious, about half of those injuries will be knee injuries.

To me those statistics are very scary, but also completely accurate. I cannot think of a single runner that I know personally who has never suffered from a running related injury (myself included). Because of this, runners take prevention of future injuries quite seriously.  So today I would like to begin to go over some errors in training that can increase your risk of injury. In future blogs I am also going to discuss misconceptions that people have about reducing injury and shed some light on some beliefs that runners hold that are actually not true at all. If you’re spending the time training and trying to prevent injury the last thing I want is you unintentionally wasting your time, especially if that effort could be redirected to something else that actually might help you stay injury-free. So without further ado, let’s jump right in shall we?

The most important factor in avoiding injury is to avoid overloading yourself.  You must increase your volume slowly.

When used in terms of running, volume refers to the total amount of work you are doing (including the distance you are running and the intensity of that run). The first and most common mistake that I see is people increasing their volume too quickly.

Maybe they were on vacation and missed a few weeks of training so they decide to “cram” in a couple of extra runs to get back onto their training schedule, or maybe they want to run with a friend who runs 12km every weekend even though they haven’t done more than 5km in months but decide to go for it anyways. This time of year is so common for running injuries because people have renewed enthusiasm for fitness in the new year and suddenly decide they are going to run five times per week in order to shed a few pounds or get back into shape even though they have never run a day in their life.

Don’t get me wrong, I love that people love running. I love running too, but unfortunately all of the situations I listed above seem to end the same way. And that usually involves a client in my office feeling defeated and discouraged because of a running injury.

So here is the take home message for week 1: Slow and steady wins the race.

Running volume should not increase by more than 10% per week.

If you increase your volume too quickly (considered more than 15% per week), YOU CAN QUADRUPLE YOUR LIKELIHOOD OF INJURY (3). So I repeat, slow and steady wins the race. Give yourself enough time in your training that you won’t feel rushed and still be able to achieve your goal.

If you’re looking for some guidance for how to increase your volume without overdoing it, check out these resources:

• For a straight forward list of what to do week by week, take a look at the SportMedBC InTraining program.

• Interested in joining a local group? The Run Inn in Tsawwassen runs several fabulous groups aimed at all running abilities!

• There are tonnes of apps for both iOS and Android. Two great ones are Couch to 5k and Couch to 10k, depending on your goal distance.

So there you go. Tip #1 is to avoid overloading. Gradual increases in speed and intensity will get you where you need to go. Be patient and trust the process. Happy running everybody!

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Looking for the other instalments? Find Part 2 - Running Cadence and Foot Strike and Part 3 - Strength Training here!

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Resource Links:

(1) M. Van Middelkoop, J. Kolkman, J. Van Ochten, S. M. A. Bierma-Zeinstra, B. Koes. (2008). Prevalence and incidence of lower extremity injuries in male marathon runners. Scand J Med Sci Sports 2008: 18: 140–144

(2)  van Gent, R. N., Siem, D., van Middelkoop, M., van Os, A. G., Bierma-Zeinstra, S. M., & Koes, B. W. (2007). Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British journal of sports medicine, 41(8), 469–480. doi:10.1136/bjsm.2006.033548

(3) Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med 2016;50:273-280.