Body weight force running!!!
🏃♀️ This image shows the importance of our soleus muscle when running.
Soleus muscle is below the gastrocnemius & attaches to the Achilles’ tendon.
🏋️♀️The image shows that runners should be doing some form of heavy slow resistance training to have the muscle loading capacity associated with running.
🏃♀️Prior to returning running after the Christmas break reboot your running programme & start off easy. If you are thinking of taken up running & it’s been a while start off with walking as your muscles need time to build up the capacity.
🙆♂️Risk factors for running injury >BMI 30 running >3km in a week. Exploring walking or cycling to ⬇️ BMI prior to starting a running programme will be important.
Return to running safely!!!
🏃♀️Running injuries occur secondary to training errors.
✅A few training elements to consider prior to running after the Christmas🎄.
✅Build up tissue capacity for running again, if your new to running start with walking.
✅Then get an individual plan for you and log your weekly training volume.
✅Training intensity varied in your training plan. Hard runs & easy runs.
✅Recovery days are important for training.
Walking to running!!!
As seen in the image there is an ⬆️ in body weight forces between walking and running, most notably in the knee.
🤕Something to consider if you are returning from a hip, knee or Achilles’ tendon injury.
🚶♀️Often walking is not utilised enough in return to running rehab as a runner/athlete can be anxious to get back running.
🚶♀️A minimum of 30 minutes of walking per day along with your strength training can be excellent way to gradually load the tissues of the body
✅Walk before you can run
✅Run when you can walk
🧚♀️There are many myths that endurance runners should not conduct heavy resistance training.
🏃♂️When we run it applies high forces on our muscles glutes 2.8 BW forces, Quadriceps 6 BW forces, & Soleus 8 BW force
💪Tendon stiffness ⬆️ greater with heavy resistance training.
🏃♂️Lifting heavy weights increased running economy in endurance runners
🙌Heavy strength training can benefit a runner, target the squat, deadlift, heel raises, lunges & step ups.
Running with forefoot & rearfoot strike!
🏃♂️Forefoot running ⬆️ forces on the ankle and Achilles’ tendon
🏃♂️Rearfoot strike ⬆️ forces on the knee and patellofemoral joint
🤔When does this matter or does it matter🤔
🤕If you are having a persistent injury of your knee or Achilles or ankle you may consider altering
✅Our bodies are very robust to running loads, running is safe
✅Keep running the way your running
✅Injury rates are no more for the forefoot or rearfoot runner (Morris et al. 2020).
✅Increase step rate by 5-10% will ⬇️ contact force