🏃‍♀️ What causes knee pain in runners?

Good morning!

This week: fast winter running tips, What causes knee pain in runners? and Heavy strength training will not make a bulky runner!

Happy new year! 

The Chasing Pr's Team

STRENGTH TRAINING

Heavy strength training will not make a bulky runner!

Many runners avoid lifting heavy because they fear they will put on muscle mass. And usually, runners do not want to gain weight, even if it is muscle and not fat, because they worry it will slow them down. 

But did you know, you can lift heavy, stay lean AND run fast? Follow these tips to incorporate strength training successfully  into your running routine:

Tip #1: Get your reps and sets right. 

3-5 repetitions will focus mostly on strength (This is what you want!) 

8-12 repetitions will start to build muscle mass (You can start here but progress to 3-5 as able) 

15+ repetitions builds endurance (Runners should avoid this) 

Tip #2: Lift heavy! 

It’s okay to start with lighter weights and higher reps at first. But your goal should be to lower your reps to 3-5 and build that weight up. This will allow you to focus on strength as opposed to endurance. And focusing on strength can improve your performance by up to 5%! 

Tip #3: Run!

It’s actually very hard for someone who is regularly running to get bulky from lifting weights. So even if you do 8-12 repetitions at a heavy weight, if you’re running more than 4 days/week it’s unlikely that you’ll pack on muscle mass. 

Have I mentioned proper strength training can improve running performance by 5%?? 

WINTER RUNNING

Fast Winter Running Tips

As you know, over the next few weeks, we will be sharing tips and information to make the most out of your winter runs.

Last week we talked about hypothermia. Today we want to share some quick, helpful tips before going into more detail over the following weeks.

Dress like it’s warmer.

Look at the weather and dress like it’s 5°C warmer. You should be slightly cool when you start. If you don’t, you will overheat mid-run.

Layering

Your clothes layering needs to achieve the following things:

• Block outside air and water if it’s raining.

• Retain heat.

• Transfer moisture to keep you dry and warm.

Based on a 2012 research by H.S. Yoo and E.A. Kim, the most efficient layer system looks like this:

• Base layer = merino wool

• Mid layer = fleece

• Outer layer = breathable wind and waterproof jacket.

Protect your respiratory system

For temperatures below 10°F (-12°C) wear a cold-weather face mask or neck-gaiter to help warm and moist air before it reaches your lungs.

Running Shoes

We will go deeper into this subject in the next week (we love talking about shoes), but for now, focus on these two characteristics:

1. Good grip.

2. Waterproof.

And ignore people who say you don’t need them and that you can run on your summer/regular shoes (like I was just reading on Reddit here.) Winter is not the time to feel brave or smarter than others. The proper clothes and shoes will make a huge difference in your running.

Other quick considerations

• Warm-up

• Run into the wind first

• Avoid holding your breath

• Change clothes quickly after your run.

• DRINK WATER. You lose a lot of water through breathing.

And remember to have fun!

INJURIES

What causes knee pain in runners? 

There are 2 common types of knee injuries; traumatic injuries (such as falling down and twisting your knee) and repetitive strain injuries (doing too much too soon too fast!)

Runners definitely get hit with the 2nd injury type much more commonly than the first. 

Here are 3 common causes of knee pain in runners: 

1. Ramping up mileage and/or intensity too quickly.

Often runners increase the frequency and length of their runs too aggressively, which can overload joints and tendons, including the knee. It can also be an issue if volume and intensity are increased at the same time. For example, lengthening a long run while adding in a 2nd high-intensity run day in the same week. 

 2. Inefficient running technique

A low cadence can lead to an aggressive heel strike where runners overstride. This can drastically increase the joint reaction forces through the legs, especially the knees. It can also slow you down as you’re basically putting the brakes on with every step! 

 3. Muscular deficiencies such as poor quad, hamstring and glute strength. 

Having strong muscles surrounding your knees can help with shock absorption. And no, running does not make you strong! It improves your muscular endurance but NOT  your strength. There are many runners out there who can manage 100km + weeks but cannot do 20 single-leg calf raises or a single-leg sit-to-stand. You have to prioritize strength outside running!

So if you have a history of knee troubles or want to prevent future issues, strength train, have a peppy cadence and don’t do too much too soon. If you follow this advice and still have problems seek medical advice from someone who is experienced in treating runners!

PODCAST

Practical Tips for Setting and Achieving Your Running Goals

In this episode of Chasing Pr's we talk about process goals and outcome goals, and how to use them to improve as a runner.

There are two types of goals that people often set for themselves: process goals and outcome goals.

Process goals focus on the actions and behaviours that are necessary to achieve the desired result. These goals are specific and measurable, and they focus on the steps that need to be taken to reach a goal rather than just the end result. Examples of process goals might include things like running a certain number of miles per week, increasing your pace by a certain amount, or working on your form.

Outcome goals, on the other hand, focus on the end result that you want to achieve. These goals might include things like running a certain time in a race, losing a certain amount of weight, or improving your overall fitness level.

Listen today!!!

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