Running Pain: The Crux of It. Part 2

In this part of "Running Pain: The Crux of it", Running Technique and Running shoes as Solutions to Running Pain will be discussed.

The Solutions:

Running technique - I prioritise this as the first port of call, when addressing Running Pain. As mentioned in Part 1, Heel Strikers have 3-5 times more loading on ground contact, and 7 times more transient loading, when the foot is in stance phase. A clear understanding of technique is crucial for running longevity. Adaptations should be considered if an extensive history of injuries, and/or a chronic isolated injury are reported. A general rule of thumb, that is documented widely, is that an individual who fore-mid foot runs, should on average have a cadence of 180 steps per minute. In my experience this can fluctuate between individuals, some are at 170, some are at 200. This is a good way to get Heel Strikers away from over-striding, which is a common cause of injury onset through braking moments on ground contact.

Running shoes - This is a massive subject in itself. Heel Strikers will generally opt for trainers with Heel Cushioning as a main feature. Fore-mid Foot Strikers will generally opt for less heel cushioned shoes with more flexibility, to work synergistically with their running technique. If we appreciate that cushioned running shoes with mid foot stability systems, encourage greater force impacts when running (increases risk of injury), dampen sensory input into the feet (increases risk of injury), encourage the heel strike (increases risk of injury), and also increase energy expenditure when running due to weighing heavier than their minimalist counterparts, it would seem reasonable, to consider this, an important Solution for Running Pain.

I would never encourage a Runner who has always worn heavily cushioned trainers, to change to a 5-Finger Vibram in one fell swoop. This is absolutely wrong, and makes me cringe when i hear patents's reports of this - no wonder your heel is on fire!!

In fact 5-Finger Vibrams, do state on the shoes, that Heel Strikers not use them for obvious reasons (There's no cushioning!). A sensible approach is one that a company called INOV-8 put forward -  a steady transition, from the heel to forefoot differential that you are accustomed to (12mm), to one that is less, but also comfortable and not causing adverse reactions. Heavily cushioned trainers have a heel to toe drop of 12mm, barefoot trainers have a 0mm heel to toe drop.

In my own personal experience a 6mm differential has been the best solution for me. Having a smaller heel to toe drop also encourages less of a heel strike, and facilitates Fore-mid foot Running Technique changes. To date i have purchased a fair number of minimalist trainers, the ones which i have found most comfortable and compliant are:


http://www.reebok.co.uk/mens-crossfit®-nano-2.0/J99800_580.html

http://www.inov-8.com/New/Global/Product-View-FLite-230-Black.html

http://www.inov-8.com/New/Global/Product-View-FLite-195.html?L=26&A=Fitness&G=Male


INOV-8 have a fantastic research section on their website that is worth a read.

http://www.inov-8.com/New/Global/Transition-Journey.html?L=26

http://www.inov-8.com/New/Global/Research.html?L=26


Running programme - Varied training is the key. As i mentioned in Part 1, most running injuries occur insidiously, due to the biomechanics inefficiencies with repetitive foot striking, causing structures to become stiff and fatigued.

The best way to prevent onset of injuries, or to rehabilitate form injury, is to introduce other cardiovascular modalities in to the training programme. Rowing, cycling, and swimming, will all keep the cardiovascular intensity high, and in turn maintain Running Stamina, but will take the "heat of the feet".

Varying distance, speed, inclination, time duration, running surface of run's is also a very good idea. Rest days in the week are compulsory, but on these days, mobility and strength and conditioning is allowed.


Mobility & Strength and Conditioning - This is the area everyone could do more! The underlying mechanism of a slow burning Running Injury is stiffness and/or weakness. Introducing Mobility work and Strength and Conditioning in to the training programme, can have a fantastically beneficial effect on short and long term goals.

In further posts i will talk more on Mobility exercises for Runners, and Strength and Conditioning exercises for Runners, commonly prescribed in clinic.

Let me know what your favourite Running Shoes are in the comments below. Don't forget to add me to your google+ to be notified instantly of new posts.

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