Coaching Articles Injury Prevention

3 Ways to Use a Foam Roller More Effectively to Treat Running Injuries

Previously, we took a looked at the latest science behind foam rolling to improve recovery and reduce soreness after a hard workout. But soreness isn’t the only reason runners use a foam roller. Managing and treating injuries... 

3 Reasons a Gait Analysis at a Running Store May Not Help You Find the Right Shoe
ReduceInjury_VideoGaitIMAGE

Ask a group of runners what the reason for video gait analysis is and one of the most common answers will be “to help you choose the right running shoe.” It may be closely followed by ‘to have your running technique analyzed’... 

How to Return to Running after the Flu or a Fever

A while back, we looked at some research on whether or not running while you have a mild illness, like a cold, has any detrimental effect on your recovery. As it turns out, the research says no: moderate exercise, like easy running,... 

How Fatigue, Illness, and Overtraining Impact Your Resting Heart Rate (and Whether You Can Use this Information to Train Smarter)

When I was in high school, my cross country coach issued us custom-made running logs. Each page had four columns: date, workout & comments, hours of sleep, and resting heart rate. These first three columns are all good things... 

The Research on the Effectiveness of Foam Rolling

Earlier this week we published an article on the 4 common mistakes runners make when using the foam roller. In that article, we simply brushed over the idea that foam rolling works. Of course, we got a lot of emails from savvy... 

The 4 Mistakes You’re Making When Foam Rolling (and How to Fix Them)
fascia-runners

I can still remember a time when foam rollers were the latest novelty in training rooms across the country. Using one in public usually got you quite a few stares. Nowadays, foam rollers can be found almost everywhere you look... 

How Donating Blood Impacts Your Training and Racing (And 4 Strategies to Mitigate the Impact)

There’s not much that’s more essential to your running (and your life) than your blood. The more oxygen-carrying power your blood has, the faster you can run. Without enough oxygen, your body is quickly plunged into... 

Why Doing Shin Exercises With a Theraband Won’t Help you Avoid Shin Splints
shin

Shin splints are perhaps the most common injury for beginner runners. Unfortunately, thanks to the constant spread of outdated information, the treatment for shin splints remains unhelpful. Stop me if you’ve tried this –... 

5 Ways to Fix Your Running Injuries Using Mindful Movement
Matt Philips

As runners we pride ourselves on being fairly resilient creatures, which makes it all the more difficult when we find ourselves having to accept the fact that a niggle we’ve been trying to ignore has reached such intensity or... 

Does Sunscreen Affect Your Performance When Running in the Heat?

Summer is kicking into high gear across the country. For runners almost everywhere, that means running in the heat. Hot weather can cause a whole set of problems, but something that’s often neglected is the effect of the... 

Does Rotating Your Shoes Reduce Your Risk of Running Injuries?

More than a few people are guilty of training in the same ratty old pair of running shoes for months, logging hundreds or possibly, even thousands of miles on them before finally heading over to the local running shoe store to... 

How do Antibiotics Affect Running Performance?

Antibiotics are a quick fix for many physical ailments, but it is important that athletes think carefully about anything they put into their bodies during training and especially before a big competition. In fact, let me share... 

Is Running High Mileage Bad for Your Health? A Response to Media Scrutiny on “Running Too Much”

Last week, we took a look at the types of running injuries that ultramarathoners suffer.  Though they largely get the same injuries as “regular” runners, there are a few interesting differences that might have something... 

Does Training for the Ultramarathon Increase Injury Risk? Is it even Healthy?

Ultramarathoners are a different breed You might have heard something similar to that in your running life, and it sounds pretty reasonable.  The stresses of training for and racing an ultramarathon are distinct in many ways... 

Why Traditional Sit-ups and Ab Workouts Won’t Help You Avoid Injury or Run Faster
Abs, Pelvis and Lower Back_page3_image2

One of the most difficult challenges runners face is avoiding injuries. Training, improving, and enjoying running would be infinitely easier if we didn’t have to worry about getting injured. Unfortunately, the reality is that... 

Why Runners Collapse During or After a Race

At this year’s New York City Half Marathon, reigning Olympic 5km and 10km champion Mo Farah of the United Kingdom took on Geoffrey Mutai, one of the best marathoners in the world. Though Mutai bested Farah by a good 17 seconds,... 

Can Correcting Your Cross-Over Gait Banish Your IT Band Problems?

Linking running form to injury is always a tricky area when it comes to research. The moment one study links a certain movement pattern to a particular running injury, another study will come along and conclude there is no link... 

Black Toenails, Cramps and Pain on the Top of Your Foot: 3 Common Running Pains and How to Treat and Prevent Them

Running is difficult enough when you consider the very real threat of prolonged injuries that keep you off the roads for weeks or months at a time. But, what do you do about those more frequent, yet extremely painful annoyances,... 

How to Balance Scientific Research with Practical Training

The lens of science has given us some incredibly useful information about running. Scientific research has illuminated everything from injury prevention and rehabilitation to race-day preparation and best practices in training. With... 

Piriformis Syndrome: How to detect it and strengthening and stretching programs to help you heal

Pain associated with piriformis syndrome most often follows the borders of the piriformis muscle (red) The piriformis is a small, relatively short, and little-known muscle buried deep within the muscle tissue in your hips. In... 

Is Reducing Inflammation Really the Best Way to Treat Running Injuries?

In previous articles, we’ve looked at the usefulness of specific treatments for running injuries, like ice baths, heat, and kinesiology tape.  But something we haven’t spent much time on is overall theories of injuries—how... 

Is DMSO an Effective Treatment for Running Injuries?

Veteran runners can list off a litany of folk remedies and cures for running injuries, accompanied by stories about their successes or failures.  One of the most talked about old-school treatments for running injuries that still... 

Are Epsom Salt Baths an Effective Treatment for Running Injuries?

A while back, I was dealing with a nagging foot injury and the veteran physical therapist I was working with recommended I try soaking my foot daily in a solution of warm water and Epsom salt.  This trick was, apparently, popular... 

How to Return to Running After a Stress Fracture

The words “stress fracture” are perhaps the most feared in a runner’s vocabulary. Due to the length of time that it takes to heal, stress fractures can be just as much of a mental injury as it is a physical one due to the... 

How to Prevent Running Injuries: Using Prehab To Avoid Rehab
RC20_body_planes

Anyone who has ever had a running injury (and let’s face it that probably includes most of you) will be familiar with receiving a list of strengthening exercises designed to help get you back to 100%. Most therapists will tell... 

The Effects of Fatigue on Your Running Form: How Your Form Breaks Down (and what injuries occur) During Short Races and Speed Workouts

In several previous articles, we have seen how important it is to run with good form.  Any number of running form deficits can put you at a higher risk for a range of injuries.  While it’s easy to think about running smoothly... 

How Cold Weather Impacts the Stiffness and Cushioning of Your Running Shoes

Last week, we looked at some ways to keep warm while running during the winter.  Cold weather affects not only your body, but your equipment too—watch displays slow down, water bottles can freeze up, and cold temperatures can... 

How Much Running Can You Safely Do When Returning From an Injury

It’s hard to tell how quickly you can come back from an injury. Should you wait until all of the pain subsides completely or is it okay to do some easy running when you still have a bit of soreness? These are difficult questions... 

Could Lack of Hip Strength Increase Your Risk of Shin Splints? The Latest Research on the Relationship Between Hip Strength and Shin Splints

The importance of hip strength is not a new issue.  In previous articles and injury guides, we’ve seen that having poor hip strength, particularly in your abductors and external rotators, is connected with an increased... 

Will Improving Your Overall Athleticism Reduce Your Risk of Stress Fractures?

Most runners know somebody whose training or racing ambitions have been sidelined because of an injury caused by another sport.  Whether it’s a torn ACL from playing a pick-up game of soccer or a sprained ankle from a rec... 

Are Nitroglycerin Patches an Effective Treatment for Overuse Injuries?

The next frontier in treatments for overuse injuries is in what you might call “biological treatments.”  Long dreamed about by doctors and runners alike, a pill, cream, or injection of a medication that would quickly... 

Iontophoresis Treatment for Running Injuries

Several weeks ago, we looked at corticosteroid injections as a treatment for running injuries.  Though popular in years past, injections of corticosteroids like cortisone have begun to fall out of favor because of reports of... 

How Your Casual and Work Shoes can Contribute to Your Running Injuries

Runners spend a lot of time worrying about the shoes that they wear for their workouts and races.  They’ll try on a dozen different trainers at a running shoe store, searching for the perfect shoe that will keep them running... 

How to Measure Your Strength and Flexibility to Assess Your Injury Risk
RC17_ThomasTest

When you see the word “couch” in the title of an article about running, you can generally assume it is referring to the one in your living room in front of the television. Well, as someone always keen to keep you on your toes... 

Is Ultrasound an Effecitive Treatment for Overuse Running Injuries?

Ultrasound is a treatment method for overuse injuries favored by many physical therapists, athletic trainers, and chiropractors.  By running electricity through a special crystal, ultrasound machines generate sound waves that... 

Sprint Training for Distance Runners: Why it Works and How to Get It Right In Your Training

A runner’s typical week of training involve workouts at a variety of paces, ranging from slow, easy runs for recovery and basic aerobic endurance to threshold efforts and race-pace intervals to build fitness for a specific... 

Can PRP Injection (Platelet-Rich Plasma) Effectively Treat Chronic Running Injuries?

In the past decade, several emerging treatments for chronic overuse injuries have been getting a lot of attention in the running community.  Chief among these is platelet-rich plasma injections or PRP, a procedure that attempts... 

Side Stitches: Possible Causes and Research-backed Treatment and Preventive Methods

Side stitches are a very common problem among runners.  Though they are typically nothing more than an occasional nuisance, in some people, they can cause serious disruptions in training or racing. As we’ve seen in previous... 

Do Tight Shoes Increase Your Risk of Developing Bunions?
bunion-runners

A big concern for runners as they get older is the integrity of their lower body.  Without a strong pair of legs and feet that are in good condition, it can get very hard to continue the sport you love. Though there is a lot... 

Is Shockwave Therapy an Effective Treatment Option for Chronic Running Injuries
shockwave therapy for runners

Despite the obvious drawbacks, now is a rather exciting time to be a runner with an injury needing treatment.  Our understanding of injury causes and treatments still has a long ways to go, but in the past several years, medical... 

The Benefits of Balance Training for Runners
balance training runners

There are a few strength exercises that seem to be staples among runners: leg lifts, clamshells, hamstring stretches, glute bridges, and a few others.  One of these exercises, which you’re sure to see being done by friends... 

Are Graston and Active Release Technique (ART) a Legitimate Treatment For Running Injuries?

Soft tissue injuries are the broadest and most common category of injuries that runners suffer from.  This category encompasses all injuries to the muscles, tendons, and fascia in your lower body. While they are often easier... 

Poor Posture and Pain: Implications for Runners (Part I)
anterior pelvic tilt running

For the majority of us runners, despite eager attempts to get our trainers on at any given opportunity, we have to bow down to the fact that we will spend more time each week at work than out running. It’s not fair but such... 

Does the Amount of Cushioning in Your Running Shoe Reduce Impact Force and Injury Risk?

We’ve talked a lot about shoes—how to find the right ones, when to get new ones, and whether lightweight ones can help you run faster when you race. One issue we haven’t addressed yet, though, is a very simple intrinsic... 

How Does Your Arch Height Affect Your Shoe Choice and Injury Risk

When shopping for shoes, many running stores will recommend looking at the height of your arch to determine what kind of shoe you need. But, is arch height and effective way to determine what shoes you need? People have arches... 

A Good Hurt vs. Pain: An Introduction to Understanding Pain
Matt Philips

Most runners are no stranger to pain. Though there are a select few who manage to run injury free, the majority of us mere mortals will tend to, on more than one occasion, push our limits of frequency, intensity and/or duration... 

The Relationship Between Age and Calf Injuries

In last week’s article, we saw that some particular injuries that are common among male runners—knee osteoarthritis, meniscus tears and calf strains—are also conspicuously more frequent as runners get older. Calf strains... 

The Most Common Running Injuries in Men

Last week, we looked at injury patterns in women and some of their potential causes.  Though overall, men are somewhat less susceptible to running injuries than women, men are nevertheless overrepresented among some particular... 

Are Women More Prone to Running Injuries Than Men?

It is pretty well-known that women are more susceptible to running injuries than men.  The question of why is a bit murkier—is it body dimensions? Hormones? Different training? This week, we’ll be taking a look at sex... 

How Much Does Excess Weight Impact Your Running Performance?

It’s a no-brainer for most people that extra weight will slow you down when you run. A bit of flab you picked up over the winter or even just a water bottle strapped to your waist will, in theory, slow you down by increasing... 

Black and Bruised Toenails: A Runner’s Guide to Toenail Injury Prevention

Anyone who’s ever run a tough, hilly race or long run more than a few times, especially on trails, can probably guess what “jogger’s toe” refers to. The black, bruised appearance of one of your toenails... 

Seasonal Allergies in Runners: The Impact on Performance and How to Treat

On June 3rd, 2011, the competitive running world was wrapped up in huge anticipation for the Prefontaine Classic 10,000m. Galen Rupp, widely considered the best American distance runner in decades, was slated to take on American... 

Does Air Pollution Affect Running Performance?

As spring rolls in, many runners are grateful to be able to run outside without suiting up for freezing temperatures.  But warm, sunny weather can also bring along another trademark of summer—air pollution. In large cities... 

2 Tests of Hip Strength and Stability That Can Determine Your Risk of Running Knee Injuries
glute bridge runners hip strength

As a high school track and field coach, I get to work with athletes with a huge range of abilities.  Some are very talented and naturally strong, able to take to any new sport or form of exercise with ease, while others are somewhat... 

Trail Running: Sprain-Proof Your Ankles by Gaining The Right Balance
ankle sprain runners

It’s finally getting to be the time of year when dirt trails are clearing off, meaning that trail runners, cross country athletes, and anyone else who enjoys running over more challenging terrain on occasion will be hitting... 

Does Vitamin D Enhance Racing Performance?

Last time, we reviewed how your calcium intake can affect your bone health, and in doing so, we noted that vitamin D, which boosts calcium absorption, can impact the strength of your bones too. Today, we’ll be taking a closer... 

Answers to Your Injury Questions – Webinar Recording

On Thursday, April 18th we recorded our first live webinar with Dr. Ryan Shum, who helped answer your running injury questions. Despite a few technical glitches at the start, we had a fantastic turnout and covered a huge variety... 

High-Risk Stress Fractures: How to Treat them Properly

While every runner dreads getting a stress fracture, not all are aware that stress fractures range in their seriousness. Stress fractures, tiny cracks in the surface of your bone due to overuse and excessive forces on your body,... 

Introduction to Running Biomechanics
Matt Philips

bi·o·me·chan·ics /ˌbīōməˈkaniks/ Noun The study of the mechanical laws relating to the movement or structure of living organisms. If the above has turned you off slightly, I totally understand. It’s hard to go for a... 

Dynamic Stretching: A Warm-up Routine to Reduce Injury and Improve Performance
stretching for runners_front lunge

The Romans had a neat trick for knowing how far their troops had traveled. They would have a soldier count each time his left foot hit the ground. When he’d reached 1000, they knew they had traveled a mile. Some 2000 years later,... 

Is there an Ideal Footstrike for Runners?
footstrike patterns in running

A topic that’s probably crossed every runner’s mind in the past year or two is footstrike style. With the rise of barefoot running and minimalist shoes, there’s an inevitable debate going on about the risks and... 

Exercise-Induced Asthma: Facts, Risks, and Remedies

A shortness of breath, a wheezing sound in your throat, or a tightness in your chest after you run—these are the classic signs of exercise-induced asthma, an inflammation of your airways which limits your ability to breathe... 

Where Are You Most Likely to Get a Stress Fracture? Research to Help You Catch Potential Stress Fractures Early

A stress fracture is one of the most feared running injuries. With a virtually guaranteed six or eight-week layoff from running, the prospect of sustaining one is unsettling even to veteran runners who have dealt with other injuries.... 

2 Simple Ways To Survive Calf Soreness After Racing
eccentric heel drops achilles tendonitis

As spring begins to peek its head out in many parts of the country (and as many others busily dig out of snowbanks), runners are starting to think about how to open up their springtime 5k and 10k racing season. One issue that... 

Recovering from Running Injuries: Common Mistakes, How to Find the Best Therapist, and a Look at Chiropractic and Acupuncture
running injuries shum

Being sidelined by injury is physically and emotionally hard to deal with. Unfortunately, getting injured is also very common. Recent research estimates that 82 percent of runners will get injured at some point in their running... 

The Top 5 Hip Strengthening Exercises for Runners to Prevent Injury and Improve Hip Drive
clamsheel with band

As we have seen in the past, hip strength is essential for a runner to maintain power and health. The hip muscles control the mechanics of your knee, so if you have insufficient hip abduction and external rotation strength, your... 

Should a Runner Avoid Fluoroquinolone Antibiotics to Preserve Tendon Health? The Research may Indicate “Yes”

The past two weeks we’ve looked at two types of drugs that are commonly used for treating running injuries: Non-steroidal anti-inflammatories and corticosteroid injections. While we’re on the topic of prescription medication... 

High Hamstring Tendinopathy Injuries – Signs, Symptoms and Research-Backed Treatment Solutions for a Literal Pain in the Butt
high_hamstring_stretch

The hamstrings are an essential muscle group in running. They flex your knee and assist in hip extension, meaning they are active at multiple points in your gait cycle. While the most common hamstring injuries are acute or chronic... 

Are Cortisone Shots an Effective and Safe Treatment Option for Running Injuries?

Last time, we looked at the role of non-steroidal anti-inflammatory drugs in running injuries. Because injuries to tendons, which connect tissue to bone, and fascia, the web of  collagen that surrounds muscles and internal organs,... 

Is Treating a Running Injury with an Anti-inflammatory Medication Effectual or Obsolete? The Recent Research Explained

According to popular wisdom, inflammation is the main cause of pain in running injuries. The suffix of many — plantar fasciitis, Achilles tendonitis, patellar tendonitis — also implies that the root cause is inflammation... 

Is Running Putting Your Lower Back at Risk? The Research on Lumbar Pain Risk Factors

Back pain is very common with as many as 70 percent of the general population experiencing a bout at least once in their life. But what about back pain in runners? Does running put any increased stress on your back, and if so,... 

The Ultimate Runner’s Guide to Stress Fractures: Causes, Risk Factors and How to Return to Training

A stress fracture is one of the most frustrating injuries a runner can come down with. While bad cases of some injuries do have a reputation for sticking around longer than the duration of a normal stress fracture, a stress fracture... 

IT Band Syndrome Injury in Runners: Stretches, Preventive Exercises, and Research-Backed Treatments
IT Band Runners

The iliotibial band, or IT band, is a long “band” of tissue that runs from the top of the hips down the outside of the thigh, crossing the outside of the knee and inserting at the very top of the tibia. While many people envision... 

Runner’s Knee: Symptoms, Causes and Research-Backed Treatment Solutions for Patellofemoral Pain Syndrome
runners knee taping

Patellofemoral pain syndrome, sometimes also called “runner’s knee,” is the most common of all running ailments, accounting for 16.5% of injuries according to one recent study. It’s characterized by a dull pain that is... 

Should You Run with a Cold? The Research on Health and Performance When Running While Sick

Wintertime is the start of flu and cold season for many runners, especially the ones exposed to a lot of different people in their daily life. When you come down with a severe illness, it’s a no-brainer to take time off from... 

Is Stretching Before Running Bad? Expand Your Concept of Flexibility to Improve as a Runner
Greg Strosaker

This guest post was written by Greg Strosaker One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility. Coaches, experts, and runners disagree over the role... 

Massage for Runners: The What, When and How

Runners love getting massages. Not only does it feel great, but it can also help speed recovery, reduce muscles soreness, and facilitate injury healing. However, there is a lot of confusion when it comes to massage. When is the... 

Patellar Tendonitis and Running: Symptoms, Causes and Research-Backed Treatment Options
Patellar Tendonitis running

The patellar tendon is a short but very wide tendon that runs from your patella (kneecap) to the top of your tibia. The reason you have a kneecap in the first place is to generate a bigger mechanical advantage at the knee—this... 

Aqua Jogging for Runners: The Scientific Research and 7 Workouts That Will Make Your Heart Explode

Getting injured stinks. It doesn’t matter if you’re an elite runner logging 120 miles per week or you are training for your first 5k; being sidelined is physically and emotionally hard to deal with. Unfortunately, getting... 

The Ultimate Runner’s Guide to Achilles Tendon Injuries: The Scientific Signs, Symptoms, and Research Backed Treatment Options for Achilles Tendonitis and Insertional Achilles Tendinopathy
eccentric heel drops achilles tendonitis

The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel. Virtually all of the force generated when you “toe off” the ground during running is transmitted... 

The Ultimate Guide to Shin Splints for Runners

Medial tibial stress syndrome, more commonly referred to as “shin splints,” is probably the most universally-known running injury. Shin splints classically present as an aching pain on the inside of the shin, near the border... 

Plantar Fasciitis: The Scientific Signs, Symptoms and Causes as well as Research-Backed Treatment Options for Runners
low dye taping plantar fascia

Plantar fasciitis, an irritation to the tough, fibrous tissue at the base of the heel, is one of the most bothersome running injuries due to its infamous stubborn nature. Runners with plantar fasciitis can sometimes have heel... 

Will Barefoot Running Strengthen Your Feet? And If So, Will this Prevent Injury?

Unless you’ve been living under a rock the past few years, you’ve probably caught wind of the barefoot running movement. Spearheaded mostly by Christopher McDougal’s best seller Born to Run (affiliate link), and aided by... 

Will Treating a Leg Length Discrepancy With a Heel Lift Keep You Healthy?

Have you been told that you have a leg length discrepancy? Many runners have, as it’s a fairly common phenomenon, affecting anywhere from 40-70% of the population, and is often blamed for causing running injuries. A leg length... 

A Scientific Look at How to Lace Your Running Shoes to Reduce Injury and Increase Comfort

Most biomechanics and physiology researchers focus their efforts on big topics like injury, performance, and health. These research papers are usually centered on fundamental issues like impact, pronation, and oxygen consumption. But,... 

Contrast Bath Therapy for Runners: Is it Worth Your Time?

In the past month, we have examined the use of ice baths for runners and heating before running in treating injury and preventing soreness. Today, we’re taking on contrast therapy, a more recent take on water immersion for athletes. Contrast... 

The Benefits of Ice Baths for Runners: The Scientific Evidence of How Long and How Cold Your Ice Bath Should Be

Ice baths are a perennial favorite recovery tactic among college runners who have easy access to a training room. Taking a 10-15 minute dip in icy water is pretty easy when there’s always a tub ready to go. But taking an ice... 

Does Kinesio Tape Work for Runners? A Hard Look at the Science and Research

If you have been watching the Olympics, one thing you’ve definitely noticed is the preponderance of athletes sporting colorful web-like tapings on their shoulders, knees, and legs. This flashy new tape is called Kinesio Tape,... 

What Does Good Running Form Feel Like?

In past articles, we’ve looked a lot at what good form “looks like,” objectively speaking. You don’t want your hips dropping on footstrike, or your legs crossing over the center of your body, or your stride frequency to... 

Why Runners Get Hurt

Recent research has shown that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment. Nearly 8 out of every 10 runners you see at your next race have been or will be injured... 

How Long Before You Have to Replace Running Shoes – A Scientific Approach to Switching Shoes

We’ve all heard of the recommendation by shoe companies and running stores that we should replace our shoes every 400-500 miles to avoid injury. But it’s also likely that you know of runners who get endless mileage out of... 

The latest research on the effectiveness of aqua jogging and 3 scientifically supported tips to help you get the most out of your deep water running

Many of my recent articles have been about various ways to prevent injury. But unfortunately, our best efforts are sometimes not enough, and we get injured anyways. When you’ve run too far, too fast, or too much and you’ve... 

Are You at a Higher Risk for Running Injuries? The Latest Research on Who Gets Injured and Why

In our previous injury prevention articles, we’ve examined risk factors or preventive strategies for specific injuries, or types of injuries. Hip strength, for example, looks as if it prevents knee injuries, but there’s less... 

Shin Splint Treatment: How Improving Calf Strength Can Fix Your Shin Splints
shin splint treatment

Shin pain, or “shin splints,” is a common and frustrating problem for a lot of beginning (and experienced) runners. It’s one of the most common ailments in runners, from sprinters all the way up to marathoners. While there... 

Are Custom Running Orthotics Worth the Cost

If you’ve ever been to a podiatrist or a sports medicine doctor because of a running injury, it’s likely that he or she suggested you get a custom shoe insert, or “orthotic,” made to treat or prevent injury. They often... 

Running surface and injuries: The role of leg stiffness in running injuries

This week, we’ll be looking at one of the funny ways the body adjusts to a variety of running surfaces and conditions, motivated by a basic question: “Where should I go running?” Hitting the trails, or at least getting off... 

How to Run with More “Power”: The Role of Hip Drive in the Running Stride
hip drive overstriding

This week, we’re going to be looking at an issue of running form that’s relevant to just about everybody – how to run with more power. One very common mistake, or perhaps misconception, about how to run is exactly where... 

Self-diagnose Your Running Knee Injuries
leg crossover runners

Last week, we talked about how to watch for hip drop, a common problem with running form.  Its primary cause is usually weak hip abductor muscles, but even with strong hip abductors, you can sometimes suffer from faulty biomechanics. ... 

Hip strength and running form: The role of hip drop in running injuries
hip drop running injuries

A lot of readers have been asking for articles on biomechanics and running form, and as this is an area of intense interest for me, I’m eager to do more writing on that front.  But, because even basic questions of the “what... 

Developing thick skin: The latest research on chaffing, blisters and GI stress on race day

Lately we’ve been focusing on how to stay healthy and run well on race day by avoiding injury during training and boosting performance. This week, we’re taking a break from that to focus on avoiding the miscellaneous annoyances... 

Running and the Tranverse Abdominis Muscle

In the last two weeks, we’ve talked a lot about core strength for runners: hips, abs, and back muscles.  But there’s one more aspect of “core strength” that we haven’t talked about yet, and emerging research indicates... 

Ab workouts for runners – are they effective

Last week, we looked at how any “core strength” routine really ought to incorporate hip abductor and external rotator strength exercises, as there’s some good evidence that having strong hip muscles can prevent various leg... 

The relationship between hip strength and running injuries – the latest research

Ask any fitness nut or personal trainer about “core work” and you’ll surely get an earful.  ‘Core’ is a big buzzword these days, and as such, it’s bolstering an industry of bosu balls, wobble boards, and ab rollers. But... 

Changing your Stride Frequency

“Quick feet, quick feet!” My high school coach used to shout as we launched into the last lap of a track race. More often than not, this was not helpful, as I usually ended up drifting into a long-legged loping gait as I strained... 

How to find the right running shoe

Unless you’ve been living under a rock the past few years, you’ve probably heard something about the barefoot running/“minimalism” debate.  Spearheaded by Christopher McDougall’s bestselling Born to Run, the barefoot... 

Reassessing the 10-Percent Rule

Pick up any book on running and you’ll probably find a reference to the sacred 10 percent rule. In case you haven’t heard, the 10-percent rule states that to stay injury-free in training, never increase your mileage by more... 

Ibuprofen and Running

// // // ]]> As a competitive runner and a coach, I am always striving to find the perfect balance between recovery and adaptation. If you’re reading this post, you too have probably come across your fair share of injuries... 

Overtraining – Causes, Symptoms, and How to Dig Yourself Out

Overtraining. It’s a word that strikes fear into the hearts of runners everywhere. Researchers estimate that 61% of all serious runners will go through a period of overtraining at least once in their running career. That’s... 

Running when Sick

Sneezing, coughing, congestion, and achy muscles. Sounds like the opening to a Nyquil commercial. Unfortunately, getting sick and experiencing these symptoms is bound to happen when you’re training hard, especially if you... 

Running in the Heat – Advanced Tips and Tricks

Runners know the basics when it comes to running in the heat. Stay hydrated, wear light colors, slow your pace – it’s all stuff we’ve been told a million times. Instead of rehashing a bunch of information you... 

What to do when a workout isn’t going well

Sometimes, running can be like beating your head against the wall. The body is a complex organism with hundreds of complicated physiological processes occurring every second. On days when running feels effortless, all these elements... 

Running on the Beach – Runners Beware

Running on the beach may seem like the best idea ever, but it can quickly put a halt to your training if you’re not careful. Sure, if you’re not training for a specific race and just out to enjoy the sand between your... 

Losing running fitness

How much will taking a few days off from running hurt my fitness? It’s one of the most common questions I get from runners struggling with an injury, fighting the flu, or hesitant to take a much needed rest from training. As... 

Recovery from running hard workouts

Running fast workouts and nailing long runs is a key part of the training process. However, one of the most often neglected aspects of training, especially since runners are almost always obsessed with pushing harder each day,... 

How the Workout and Recovery Process Works

Being a running coach is a lot of fun. I get to talk with people the majority of my day about a sport I love, which you really can’t beat. What I find myself doing most often is trying to explain the basic principles of running... 

Maximize Your Running with Planned Recovery Days

As a continuation of my series on Running with a Purpose, I want to talk about the importance of easy recovery runs. Runners, whether they are beginners or experts, have an inherently obsessive and compulsive mind set when it...