Running is a sport that is accessible to everyone at any time—and above all, you can run anywhere. Another advantage that is far from negligible: it is a sport with immense health benefits. However, running is much more complex than one might think. Starting to run requires structure, a gradual plan to increase duration and speed. Everyone can run, but not everyone is automatically a runner. Many runners start too quickly and run for too long.

“Did you know that more than 50% of runners experience an injury each year? Since the same parts of the body are repeatedly stressed, some injuries are especially common in this sport.”

Excerpt from the Runner’s Clinic

Running is a physical activity that involves significant mechanical stress on the lower body joints (hip, knee, ankle) and requires the body to gradually adapt to repetitive impacts.

 

FULLY ENJOY THE BENEFITS OF RUNNING

1 – GRADUALLY INCREASE TRAINING INTENSITY

It is recommended to follow a progressive program adapted to your condition: progressive in terms of duration, distance, speed, and intensity. A large number of injuries could be avoided if runners followed the adage: run often, for shorter durations.

2 – LISTEN TO YOUR BODY

Always be aware of any pain felt during and after running. A stretching or strengthening program is highly beneficial if the body lacks flexibility or has muscular weaknesses due to poor posture in daily life, for example.

3 – MAINTAIN GOOD RUNNING TECHNIQUE

Running with small strides is essential to avoid injury. Large strides are very traumatic for the skeleton. The farther the foot lands in front of the body, the higher the risk of injury to the knees, hips, and lower back.

When the foot hits the ground, it should land under the body’s center of gravity. This helps avoid overloading the knee and prevents pains such as shin splints, as illustrated in this image:

4 – CHOOSE THE RIGHT SHOE

The thinner and more flexible the shoe, the more it encourages the foot and ankle to do the work of absorbing and pushing off. The more rigid and heavy the shoe, the more the shoe absorbs the impact. Naturally, a minimalist shoe is preferable; however, it’s not a “one size fits all” situation. Trying shoes in-store is essential.

Above all, the shoe must be comfortable.

5 – RUN ON VARIED SURFACES

Running only on the road or treadmill promotes repetitive and uniform movements, which increases the risk of overuse injuries. Trail running or running on uneven surfaces allows for greater movement variety, which improves muscle adaptation in the legs.

6 – CARDIO TO PREVENT INJURIES

During aerobic activity, endorphins are produced—an analgesic hormone that reduces pain. That’s not all: basal metabolism increases by 5 to 10% after aerobic exercise, and the effect lasts up to 48 hours! Additionally, the healing of damaged tissues (muscles, ligaments, tendons) is accelerated. Frequent exercise also reduces systemic inflammation and upregulates proteins and enzymes that aid in fatty acid oxidation and promote a generalized anti-inflammatory state. Gonzalez-Gil, A. M. & Elizondo-Montemayor, L. (2020) Nutrients.

 

TOP 5 INJURIES

• Patellofemoral Pain Syndrome:

Nicknamed “runner’s knee,” this syndrome is irritation between the femur and the patella. It is characterized by pain around the kneecap, especially when the knee is bent—such as during squats, stair climbing, running, and prolonged sitting. This condition can occur after increasing running speed, jump training, or running on steep hills.

Recommendations to reduce patellofemoral symptoms include strengthening exercises and running technique adjustments.

• Iliotibial Band Syndrome:

This syndrome is common among long-distance runners. It presents as pain on the outside of the knee caused by irritation and friction of the band against the femur. It results from overuse of the knee through repeated flexion and extension.

Strengthening exercises such as the Peterson step down and specific taping techniques are effective in reducing this pain.

• Shin Splints (Medial Tibial Stress Syndrome)

Shin splints are very common among runners. This presents as pain on the inside of the tibia. Overload is often the cause, especially when the foot tends to land more on the forefoot. Whether due to poor running technique, improper footwear, or overtraining on hills, this condition can lead to compensations if left untreated.

The recommended exercise for shin splints is the modified Alfredson, which strengthens the posterior chain. Various types of taping are also effective in allowing continued running.

• Achilles Tendonitis

Although the Achilles tendon is the strongest in the human body, it is often affected in runners of all levels. It is constantly used during running via ankle flexion, which can lead to inflammation and micro-tears.

Proper management is essential. Begin with a period of relative rest and integrate interval training to allow a gradual return to running.

• Plantar Fasciitis

Plantar fascia irritation can occur at any time—due to fallen arches, improper footwear, or poor running technique. The fascia under the foot tightens like a rope and can cause typical morning pain and stiffness upon the first steps.

Strengthening the foot’s intrinsic muscles is key when symptoms appear. Rolling a frozen water bottle under the foot is also recommended.

 

CONSULT TO PREVENT RELAPSES

Injuries such as shin splints, Achilles tendonitis, and knee tendonitis may stop causing pain over time, but that doesn’t mean they’ve fully healed. Compensations may develop—for example, someone with right knee pain might avoid putting weight on it, leading to problems in the left hip. Moreover, if running mechanics are not corrected, the root cause of the injury remains and the pain will inevitably return. It’s important to consult a healthcare professional specializing in running if pain persists for more than 72 hours.

 

START OFF ON THE RIGHT FOOT

During the summer season, we offer the “Prevent Before You Run” package for $200, including a 1-hour session with our running specialists. Contact us to book an appointment!

Before the session:

• Running history questionnaire
• Health questionnaire
• Treadmill evaluation video to be sent via email as per recommendations
• Running shoe assessment

Session:

• Biomechanical evaluation
• Running technique recommendations
• Running shoe recommendations
• Personalized exercise prescription

 

Dr. Sophie Pesant, Chiropractor D.C. B.Sc.