On the run - Failing to prepare is preparing to fail
If you’re serious about getting into running (or any exercise for that matter) and it’s been a minute since you’ve thrown on the runners, there’s a few things to consider and tick off the check list before heading out the door.
The list below contains some of the important factors that people often forget when starting a running program (but are important for injury prevention).
Correct loading mechanics
The load placed on your body when running is huge. Anywhere between 3 to 8 times your body weight each and every step (depending on speed and gait pattern)! In a 5km run you will take an average of a little over 6000 steps. So loading your joints correctly, in particular your hips and knees is important for the longevity of your joints. Hip strength and stability should be at an adequate level to support movement and loading patterns which pertain to running. These include (but are not limited to) hip extension and thoracic rotation.
Difference in limb strength
It’s normal and very common to have a discrepancy in strength between your left and right leg. However, more than a 10% difference in a given muscle group in comparison to it’s counterpart can lead to loads being placed on a given joint that isn’t designed to withstand that load biomechanically. The negative impact on the joint is only exacerbated when increasing the impact from walking to running.
Before we clear someone to run for example after an injury, time off, or someone just starting out, we run some tests. We use AxIT technology to check in with their strength between corresponding muscles of the left and right leg.
For example:-
A normal Hamstring to Quadricep ratio less than 0.66 has been shown to negatively affect lower limb performance (2)
Hip abduction/adduction ratios of less than 80% have been shown to influence physical performance. (1)
Correct loading & preparation for tendons and ligaments
Fortunately, creating programs which strengthen and prepare muscles is for the most part - straight forward. However more often than not when returning to running, progressive loading of the tendons and ligaments is less considered - leading to overuse injuries. Tendons and ligaments are incredibly smart & like muscles adapt in their size and/or material properties according to mechanical load. Developing stiffer tendons by increasing collagen synthesis will assist with the way that the muscle and tendon together - are able to withstand load.
A walking program should initially be followed to introduce a gradual increase in load to the tendons and progression of volume (such as kilometres). When both strength levels are adequate and a progressive walking program has been completed, then a running program can be initiated. As a general guideline, increases should be around 10% per week. However this is not a hard and fast rule and should only be used as a guideline for tendon adaptation alone, with other injuries needing to be taken into consideration.
Like muscles, tendon and ligament fibres slightly break down during training and during the recovery period - build up stronger in adaptation. The difference is, muscles yield a higher blood supply and therefore their recovery is much faster (up to 24 hours!).
[Image courtesy of ‘Modern Physiotherapy Aus, 13/03/2023]
Key:
Green line: - acute increase in collagen & protein synthesis. Peaking around 24 hours post exercise and staying elevated up to 80 hours post exercise.
Maroon line: degradation of collagen which occurs simultaneously. Degradation occurs earlier and to a greater extent. This is a normal tendon response.
Purple: The net balance of collagen synthesis and collagen degradation. A negative net balance occurs 18-36 hours after exercise, following with a positive balance up to 72 hours later (3)
Hip Strength testing. (2020). Strength by Numbers. Retrieved March 23, 12 C.E., from https://www.strengthbynumbers.com/resources
Knee Strength Testing. (2020). Knee Strength Testing. Retrieved March 23, 12 C.E., from https://www.strengthbynumbers.com/resources
Managing patella tendinopathy in powerlifting Pt.1 – Understanding Tendinopathy. (2023). Modern Physiotherapy Aus. Retrieved March 23, 13 C.E., from https://modernphysio.com.au/managing-patella-tendinopathy-in-powerlifting-pt-1-understanding-tendinopathy/
By Pip Tockuss