1. Running for Life: How to Keep Doing What You Love, Injury Free! SPEAR Physical Therapy Kellen Scantlebury DPT, CSCS Laura Muzzatti DPT 2. Running for Life Fauja Singh finished the Toronto Scotiabank Marathon in 2011 He was 100 years old! 3. Discuss running trends Provide framework of normal running mechanics Optimize running form Describe signs/symptoms of common injuries Discuss common training errors Review the top exercises and activities for runners to reduce injuries Objectives 4. 2012 saw more than 15.5 million finishers in U.S. running events Since 2000 the number of U.S. race finishers has increased by 80% The 5K remains the most popular distance 2013 ING NYC Marathon was 2nd largest race in U.S., with 50,266 finishers Running Trends 5. 0 100,000 200,000 300,000 400,000 500,000 600,000 1976 1980 1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 Year US Marathon Finishers 6. Running Mechanics 7. Running Form Pay attention to your Plumb line (seen above as the line stretching down the runners bodies) Forward lean of the body- momentum Using abdominals as opposed to arching lower back Foot landing directly under line 8. Runner on the left: Craig Alexander, 3-time Ironman Triathlon world champion; current course record holder. This photo is great for looking at our plumb line. If we drop a vertical line through Craigs ear, it drops through his shoulder, through his hip, and he is about to land directly under that line. This running form correlates with a shorter step length, higher cadence (steps/min), and a mid-foot striking pattern. Running Form The triathlete on the right is what you typically see at the end of an Ironman, and what is frequently seen in non-professional runners. His plumb line drops in front of his hip and his right foot is about to land way in front of the line. He is clearly taking bigger steps than Craig and landing on his heels. 9. Foot Striking Patterns Barefoot running and heel strikiing have been a hot topic since the book Born to Run came out in 2011 and the popularity of Vibram minimalist shoes quickly followed. An aftermath of minimalist shoes started, changing the mindset that had been around for the past 20 years. (continued on next slide) 10. Foot Striking Patterns A rear-foot or heel-strike running pattern results in a rapid, high impact transient (aka a huge spike in force) that occurs right after the foot hits the ground. These impacts add up, since you strike the ground almost 1000 times per mile. Wearing a running shoe makes a heel strike more comfortable, and does reduce the force by about 10%. However, they do not eliminate the impact transient. * What also correlates with the spike in force is that any momentum gained is quickly absorbed as the heel hits the ground. ** You are almost braking with every overstride/heel strike and decelerating your momentum. 11. Foot Striking Patterns With a forefoot to midfoot striking pattern, the impact transient is absent. By absorbing shock through the arch as the body continues to transfer weight forward, we see a slow rise in force from contact until midstance. Most important thing to take away from today is learning what your foot and body are supposed to do may be more important than what footwear you are putting your foot into. Regardless of which shoe is on your foot, paying attention to your body mechanics is the most important thing. 12. Running cadence = steps/minute Optimal running cadence is 180 steps/minute Taking shorter strides (even by 10%) reduces injury risk! Tip: Run to a song that has the cadence (beat) you are trying to achieve. Cadence & Stride Length 13. MetroTimer App Monitor Your Cadence 14. Running Injuries- Why ME!? 15. Why Do Injuries Happen? Age Gender Flexibility Strength Weekly mileage Footwear Biomechanics Medications Hydration Nutrition Training Surface Training Intensity 16. Common Injuries Runners Knee Anterior knee pain Pain with stairs, squatting, sitting Increased Q angle Poor running mechanics Muscle imbalances 17. Q-angle Angle from pelvis to the mid point of the patella 14 degrees normal for males 17 degrees normal for females 18. Dynamic Q angle A. Normal Q angle B. Abnormal Q angle puts the runner at risk for hip and knee injuries. 19. Common Injuries Iliotibial Band Syndrome Lateral knee or hip pain Tight IT band and TFL Weak Hip abductors, and external rotators Poor running mechanics 20. Common Injuries Plantar Fasciitis Soft tissue inflammation and pain Worse in the AM Heel pain Tight calves Poor mechanics 21. Common Injuries Stress Fracture Localized pain Pain with running Pain is focal and palpable Poor calf muscle endurance Poor running mechanics 22. Footwear Less support More support 23. Establish a Base Follow a plan Build up Core Strength Increase frequency before mileage 10-15% increase per week to prevent overload Cross training Tier your mileage Training 24. Example Progression Week 1- 10 miles Week 2- 11.5 miles Week 3- 13 miles Week 4- 11.5 miles Week 5- 13 miles Week 6- 15 miles Week 7- 17.5 miles Week 8- 15 miles 25. Dynamic warm up prior to activity Self STM (soft tissue mobilization or massage) Foam Rolling The Stick Trigger Point Release Static stretches afterward Training 101 26. Plank Side Plank Dead-lift Clam Squat Band walks Top Strength Exercises for Runners 27. Plank 28. Side Plank 29. Dead-lift 30. Clam 31. Squat 32. Band Walks 33. Kscantlebury@spearcenter.com Lmuzzatti@spearcenter.com Contact info