Top Running Bloggers Discuss Injury Prevention

Recently we were asked for our thoughts on running shoes and running injuries. Here is a repost from NordicTrack.

Injury prevention for runners is a key to keep on pace with training and for general exercise purposes. One injury can take you out of the game for a long time and destroy the endurance and strength you’ve worked so hard to build. To help prevent running-related injuries, we interviewed several top running bloggers to get their perspectives and experiences on minimizing risk through cadence, footwear, and foot-strike mechanics.

Jason Fitzgerald – Strength Running:

“When a runner increases his or her cadence to 170 steps, injury risks will decrease. Runners can take shorter strides and focus on placing their feet under their torso instead of lengthening their stride. The right pair of shoes will feel good on your feet. Read reviews on different shoes, and avoid extremes, including very cushioned motion-control shoes or minimalist shoes.” As for foot-strike mechanics, Jason doesn’t think it really matters because world-class runners have been successful using all types of strike. Instead, focus on landing the foot under you so that your hips bear your weight. In addition, Jason believes that strength training helps your overall form, develops endurance, and can minimize injuries. Just 10 to 20 minutes of appropriate exercise, focusing on the glutes and hips, can optimize your performance.

Thomas Neuberger – Believe in the Run:

“To find the best footwear, you need to consider how far you run each week, the type of foot strike, the surface on which you run, how much cushion you like, and any chronic running-related concerns you might have. However, be aware that everyone is different and there is no pat answer for what will work best for each person. One option is to change up your shoes, using two different types that you can vary depending on your running distance.”

Tom Denniss – Tom’s Next Step:

“While injuries are often the result of too much running, you can make an injury worse by over striding. Lengthening your stride will eventually cause problems. Striking the ground with your forefoot can also reduce the risk of injuries as the impact is spread out with better absorption. Look for flexible, light shoes unless you need highly supportive shoes due to the shape of your foot.”

Robert James – Fit and Write:

“According to conservative estimates, an estimated 50 percent of runners suffer an injury each year. Two of the main reasons are due to shoes and foot strike mechanics. Many runners opt for the mid-foot strike which helps align your body properly. In addition, this stride helps lessen muscle tension while encouraging improved blood circulation. While some runners advocate running barefoot, the best option is to go with whatever type of shoe is most comfortable, even if that means running barefoot.” Like Jason, Robert also promotes strengthen training and feels that it is an often overlooked area of running and will enhance your running performance by strengthening your muscles and joints and improving flexibility.

Danny Philips – Treadmill Reviews:

Danny believes that the optimal cadence is 180 paces, which he achieved by timing his steps for 30 seconds and then doubling that number. As he ran faster, his cadence increased. He found shoes that worked well with his foot type since he has wide feet, avoiding those that tended to be too tight since they ran narrow. Competent staff at a shoe store helped him. Once he was in the right shoe, he sought the help of a professional to analyze his gait.