Preparing to Hit the Pavement: Runner’s Tips

Spring has sprung, and it’s actually starting to feel like it! We all could use a nice change of scenery and some fresh air after months of virtual working and learning. So, as athletes are hopping off their treadmills and onto the road, there are a few things you need to keep in mind before hitting the pavement.

Let’s take 2 million runners in the United States. 50% of those runners suffer from some type of running injury and 70% will suffer re-injury. So, what gives? Training strategies and poor technique are the biggest offenders.

Training load tendinopathy is one of the most common problems we see among runners in our practice. The worst part is that tendon problems can become very tricky and problematic if they aren’t treated correctly, and promptly. An abrupt change in training load is the prime offender for this running-related injury. You may think just because you’re running a few miles easily, then that means you can double it up or jump straight to hills….think again. A large increase in miles or change in your training type (such as tough intervals or big hills) can cause added stress on tendons, ligaments and bones,  leaving runner’s in pain and oftentimes unable to continue training. Start with a steady routine! Correct form for training is so important in preventing injury. While slow and steady may not help you win the sprinting races, slow and steady, safe training will get you to race day and across the finish line injury free.

Here are a few additional tips for preventing running injuries:

  1. Get fitted for proper running shoes
  2. Stretch it out and foam roll! Keep your body warm and loose to prevent added stress
  3. Listen to your body – if you think you’re too tired to run, take the day off or, do an easier run on that day. 
  4. Drink TONS of water…especially if it is hot!
  5. Train smart! Build strength and endurance with a steady program to prevent injury. Better yet, get an assessment before you start your training to make sure you’re set up for success.

If  you had to pull back on your training or noticed you have some pain while you run, this is an indicator of several running related injuries.  At Advanced, we perform a video analysis of your running technique and the cause of injury. We offer assessment, treatment, sport specific rehabilitation, and technique corrections to help prevent future or more severe injuries. 

Our experienced team will evaluate you and get your back on your running regimen. Dr. Christine Foss has extensive experience working with runners of all calibers. Having traveled with Team USA Track and Field as medical staff to international events,  as well as lecturing on the topics of gait analysis and performance extensively. At Advanced, we are here to help you realize your potential! Schedule your appointment today!