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Running for Life:
How to Keep Doing What You Love, Injury Free!
SPEAR Physical Therapy
Kellen Scantlebury DPT, CSCS
Laura ...
Running for Life
• Fauja Singh finished
the Toronto Scotiabank
Marathon in 2011
• He was 100 years old!
• Discuss running trends
• Provide framework of normal running
mechanics
• Optimize running form
• Describe signs/symptoms...
• 2012 saw more than 15.5 million finishers in
U.S. running events
• Since 2000 the number of U.S. race finishers
has incr...
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 20...
Running Mechanics
Running Form
Pay attention to your “Plumb line” (seen above as the line stretching down the runners’
bodies)
• Forward lea...
Runner on the left: Craig
Alexander, 3-time Ironman
Triathlon world champion;
current course record holder.
This photo is ...
Foot Striking Patterns
Barefoot running and heel strikiing have been a hot topic since the book “Born to Run”
came out in ...
Foot Striking Patterns
A “rear-foot” or “heel-strike” running pattern results in a rapid, high impact transient
(aka a hug...
Foot Striking Patterns
With a forefoot to midfoot striking pattern, the impact transient is absent. By absorbing
shock thr...
• Running cadence = steps/minute
• Optimal running cadence is 180 steps/minute
• Taking shorter strides (even by 10%) redu...
• MetroTimer App
Monitor Your Cadence
Running Injuries- Why ME!?
Why Do Injuries Happen?
• Age
• Gender
• Flexibility
• Strength
• Weekly mileage
• Footwear
• Biomechanics
• Medications
•...
Common Injuries
Runner’s Knee
– Anterior knee pain
– Pain with stairs,
squatting, sitting
– Increased Q angle
– Poor runni...
Q-angle
• Angle from pelvis to
the mid point of the
patella
• 14 degrees normal
for males
• 17 degrees normal
for females
Dynamic Q angle
A. Normal Q angle
B. Abnormal Q angle
– puts the runner at
risk for hip and
knee injuries.
Common Injuries
Iliotibial Band Syndrome
– Lateral knee or hip
pain
• Tight IT band and
TFL
• Weak Hip
abductors, and
exte...
Common Injuries
Plantar Fasciitis
– Soft tissue
inflammation and
pain
– Worse in the AM
– Heel pain
• Tight calves
• Poor ...
Common Injuries
Stress Fracture
– Localized pain
– Pain with running
– Pain is focal and palpable
• Poor calf muscle
endur...
Footwear
Less support More support
• Establish a Base
• Follow a plan
• Build up Core Strength
• Increase frequency before mileage
• 10-15% increase per week...
Example Progression
• Week 1- 10 miles
• Week 2- 11.5 miles
• Week 3- 13 miles
• Week 4- 11.5 miles
• Week 5- 13 miles
• W...
• Dynamic warm up prior to activity
• Self STM (soft tissue mobilization or massage)
– Foam Rolling
– The Stick
– Trigger ...
– Plank
– Side Plank
– Dead-lift
– Clam
– Squat
– Band walks
Top Strength Exercises for Runners
Plank
Side Plank
Dead-lift
Clam
Squat
Band Walks
• Kscantlebury@spearcenter.com
• Lmuzzatti@spearcenter.com
Contact info
SPEAR Physical Therapy's Running For Life: How to Keep Doing What You Love, Injury-Free!
SPEAR Physical Therapy's Running For Life: How to Keep Doing What You Love, Injury-Free!
SPEAR Physical Therapy's Running For Life: How to Keep Doing What You Love, Injury-Free!
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SPEAR Physical Therapy's Running For Life: How to Keep Doing What You Love, Injury-Free!

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SPEAR Physical Therapy's 16th Street Physical Therapists Laura Muzzatti and Kellen Scantlebury delivered this fun and informative presentation on running and injury-prevention!

Learn why a mid-foot strike is better than a heel-strike, and what exercises you can do to make sure you're fit for running (not just running to be fit)!

Published in: Education
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SPEAR Physical Therapy's Running For Life: How to Keep Doing What You Love, Injury-Free!

  1. 1. Running for Life: How to Keep Doing What You Love, Injury Free! SPEAR Physical Therapy Kellen Scantlebury DPT, CSCS Laura Muzzatti DPT
  2. 2. Running for Life • Fauja Singh finished the Toronto Scotiabank Marathon in 2011 • He was 100 years old!
  3. 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. 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. 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. 6. Running Mechanics
  7. 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. 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 Craig’s 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. 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. 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. 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. 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. 13. • MetroTimer App Monitor Your Cadence
  14. 14. Running Injuries- Why ME!?
  15. 15. Why Do Injuries Happen? • Age • Gender • Flexibility • Strength • Weekly mileage • Footwear • Biomechanics • Medications • Hydration • Nutrition • Training Surface • Training Intensity
  16. 16. Common Injuries Runner’s Knee – Anterior knee pain – Pain with stairs, squatting, sitting – Increased Q angle – Poor running mechanics – Muscle imbalances
  17. 17. Q-angle • Angle from pelvis to the mid point of the patella • 14 degrees normal for males • 17 degrees normal for females
  18. 18. Dynamic Q angle A. Normal Q angle B. Abnormal Q angle – puts the runner at risk for hip and knee injuries.
  19. 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. 20. Common Injuries Plantar Fasciitis – Soft tissue inflammation and pain – Worse in the AM – Heel pain • Tight calves • Poor mechanics
  21. 21. Common Injuries Stress Fracture – Localized pain – Pain with running – Pain is focal and palpable • Poor calf muscle endurance • Poor running mechanics
  22. 22. Footwear Less support More support
  23. 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. 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. 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. 26. – Plank – Side Plank – Dead-lift – Clam – Squat – Band walks Top Strength Exercises for Runners
  27. 27. Plank
  28. 28. Side Plank
  29. 29. Dead-lift
  30. 30. Clam
  31. 31. Squat
  32. 32. Band Walks
  33. 33. • Kscantlebury@spearcenter.com • Lmuzzatti@spearcenter.com Contact info

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