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- Recovering from a Running Injury? Think Volume BEFORE Speed!
Recovering from a Running Injury? Think Volume BEFORE Speed!
Good morning!
This week: Recovering from an injury, Minimalist vs Maximalist Running Shoes, and plantar fasciitis
Happy running, 😁
INJURIES
Recovering from a Running Injury? Think Volume BEFORE Speed!
Many runners experience setbacks when they return to running following an injury. Why? Because they are too eager to add speed work back into the routine!
The focus at first should be on slowly building up the duration and frequency of runs. The longer you are away from running the more gradually you should do this! You can even start with a run/walk program if your injury has kept you away from running for more than 1 month.
If you're still experiencing symptoms with easy mileage DO NOT add in high intensity work. It will likely flare your symptoms as most overuse running injuries are under more strain with speed and hills!
There are 2 milestones you should reach BEFORE considering adding speed work back in:
You’ve built back up to doing 80% of your weekly mileage pre-injury.
You’re pain free during and after your runs.
Once you’re ready, gradually introduce speed! Here’s a good progression to follow:
Step 1: Start with short tempo runs that are 6-7/10 effort; 3-4km at most.
Step 2: Progress to 5km tempo runs.
Step 3: Add in longer interval sessions (1 mile or 1km repeats) at 7-8/10 effort.
Step 4: Add in shorter interval sessions (400-800m repeats) at 8-9/10 effort.
The goal here is to gradually increase your intensity and see how your body responds. Remember if you have more than 4/10 pain during your run OR your symptoms are worse the following day, you’re progressing too quickly! Take a couple of days off then go back a step in your introduction of speed.
With patients and consistency you’ll eventually be back running speed without issues!
SHOES
Minimalist vs Maximalist Running Shoes
A study published in Footwear Science aimed to compare the in-shoe plantar loading forces between minimalist and maximalist cushion running shoes.
The study involved 15 recreational runners who ran in minimalist and maximalist running shoes. Plantar pressures were collected using in-shoe PEDAR® insoles, which are considered to have the best accuracy and repeatability among all available in-shoe pressure measurement systems. A paired t-test was conducted to compare plantar loading variables during stance for both conditions.
The results demonstrated statistically significant decreases in all plantar loading variables under the total foot and forefoot in the maximalist shoe when compared to the minimalist shoe.
The maximalist shoe showed an 11.6% decrease in maximum mean pressure (MPP), a 30.6% decrease in peak pressure (PP), and a 29.8% decrease in pressure time integral (PTI) when compared to the minimalist shoe. However, there was an increase in rearfoot force-time integral (FTI) and PTI in the maximalist shoe, which may have been due to a difference in the running pattern used when wearing the two types of shoes.
The authors concluded that the highly cushioned maximalist running footwear significantly decreased plantar forces and pressures compared to minimalist footwear, providing useful information for rehabilitation specialists making footwear recommendations for patients and clients who require shoes that attenuate forces during running.
This study adds to the growing body of research on the biomechanical effects of maximalist running shoes and provides valuable information for runners and healthcare professionals.
FOOT
Top tips for dealing with plantar fasciitis!
Plantar fasciitis is an overuse injury that involves heel pain which can sometimes spread to the arch of your foot. It can happen if a runner increases their mileage or intensity too aggressively. Here are some tips for dealing with this often very stubborn injury:
Make sure it actually is plantar fasciitis! If you have pain in your heel that feels worse first thing in the morning and warms up as you get walking/running it's likely plantar fasciitis. But if you get sharp pain in your heel that worsens as you walk/run and makes you limp it could actually be a stress fracture.
Modify your walking/running so that your heel does not feel worse afterwards, mainly the next morning.
Avoid speed work and hills until your heel pain has settled.
If you have pain walking you may benefit from temporary use of either an off the shelf orthotic or a gel heel insert.
Crosstrain! Low impact activities like swimming, biking and the elliptical should not flare your heel.
Do calf raises! 3 sets of 8 slowly; 3 seconds up 3 seconds down. This can be done daily. Hold weight in your hand when you're able and work up to 1/4 of your body weight. You can isolate your plantar fascia more by rolling up a facecloth and placing it under your big toe.
If you're still struggling, book in with a physio who is experienced with plantar fasciitis! There should not be a big focus on modalities like TENs, needling and ultrasound as these are not overly supported in the research for plantar fasciitis treatment. But shockwave therapy in some cases can be beneficial.
Plantar fasciitis can be a frustrating injury to deal with, but often with the above treatment suggestions you can start to see improvements within a couple of weeks. Keep in mind that like tendon injuries, plantar fasciitis can take 4-6 months or more to resolve. Be patient!
PODCAST
Building the Ultimate Strength Training Routine for Runners: Tips and Tricks
To help prevent injuries and improve performance, it's important to incorporate strength training into your running routine. However, not all strength training routines are created equal, and it can be overwhelming to know where to start.
Today we discuss how to create the perfect strength training routine for runners. We'll cover the different types of strength exercises, how often to do them, and which muscles to focus on. We'll also provide tips and tricks on balancing your running and strength training workouts to avoid overtraining.
Some of the topics we cover:
The importance of strength training for runners
Types of strength exercises for runners (e.g. squats, lunges, deadlifts, etc.)
How often to do strength training workouts
How to balance running and strength training workouts
Which muscles to focus on for optimal running performance
Common mistakes to avoid when creating a strength training routine
Listen today!!!
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