A runner's workshop  

It's estimated that about 80% of runners will eventually become injured, particularly as they increase mileage or return from a long break.  Running seems like such a simple activity, so why do so many get hurt? 

Most often it's the case of high forces and unstable levers.  Running is not a single-plane activity.  With each step, impact forces at multiple angles travel through your body's system of levers (muscles and joints).  You land on one leg with an estimated vertical force of 2 1/2 times your body weight (imagine balancing on one leg while holding a barbell of 150% of your body weight on your shoulders).  There are forces challenging you in other directions also;  approximately 10-15% of your weight is trying to knock you off balance laterally, and 40-50% forward/backward as you manage braking and acceleration forces while you run.  Dynamic stability to manage this stress has to happen quickly, in a fraction of a second of ground contact time. 

The good news is there are things you can do to decrease your chance of injury, boost performance, and make running more fun.  Sessions include:  

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*  Video gait & detailed biomechanics review, including strategies for minimizing ground reaction forces (GRF).

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*  Individualized, running-specific strength, plyometrics, mobility, and dynamic stability exercise instruction  

*  Sensible training plans & help with determining your ideal training load and mileage.  Not everyone needs or tolerates high mileage race training plans.  Learn the most effective cross training strategies and get opinions on modifying existing plans if needed.   

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*  Neuromuscular training, with cues & drills for smarter muscles.  Studies show strengthening alone often doesn't translate to actual improvements in running gait without cues and repetition.  Learning to better use the muscles you have can bring quick improvements in running stride, weeks before muscles actually hypertrophy and get stronger.  With immediate feedback, I’ve seen change become instant, but repetition is key. 

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*  Footwear discussion:  cushioning, "motion control", barefoot, or minimalist?  How much does the shoe really matter?  Somewhat, but nowhere nearly as much as most people think.

* "Foot core training":  New research supports increasing strength and proactive control of your foot improves sports performance - from cutting and jumping, to running speeds.  Smart changes you make in your feet can far outweigh the claims of most shoes you put on them.  Your foot has 26 bones, 32 joints, and over 100 muscles, tendons, and ligaments, with the big toe accounting for over 80% of its stability.  Let's work on controlling those levers too.  Build a more stable base from the ground up, with targeted foot strengthening and drills for optimal proprioception.    

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A case of poor alignment and unstable levers with a better ending:   When I first started running over twenty years ago, knee pain and other injuries had me sidelined within several months.  I was evaluated and told by a well intending doctor that I had "bad knees" and probably shouldn't run.  I reluctantly quit for over a decade.  

Through focus on technique and strengthening key areas, years later I worked my way to running pain-free with the help of a PT mentor and continuing education. 

I'm grateful to have gone on to race 20 marathons -the most recent (finally) Boston! I enjoy guiding others to take care of their running and make the most of their hopes and goals!