Usually, the first thing I hear when someone finds out I am a runner, they ask, “Well, don’t your knees hurt?” And then they ask how much I run and are surprised to hear that I run around 50 miles per week on a regular basis. Sometimes more. And that is when I am not training for anything specific. And, no, my knees do not hurt. I’m 46, I’ve been running fairly consistently since I was 17 years old. I have had my share of running related injuries but that was early on, before I knew how to take care of a body that stays in perpetual motion.  In fact, a running injury in college was the catalyst for me getting a masters degree and eventually multiple run coaching certifications as well as gait analysis certifications, reminding me that every stumble and obstacle paves the way for unexpected silver linings. 

People usually either love to run or hate to run, there isn’t much middle ground. And I understand why! But let’s go way back, back to when you were a kiddo. What were you told as a child in school, at the pool, in church, at the grocery store, in parking lots, and at the mall? “Stop running!” Not that running in or at any of those places is appropriate. Nonetheless, you ran! And you ran joyfully! At some point, we gave up and just stopped running. And because of that, we sort of forgot how to run. Add on sneakers that are manufactured for style and conformity, not for running, as well as a body that sits for a large portion of the day as you work, and you have a recipe for disaster for when the moment comes for you to take up running again.

So, let’s talk about the fundamentals. You decide that you want to run a local 5k, 10k, or even half-marathon. Cool. You get a pair of running shoes, some clothes, and you head out the door to run. Inexperienced runners can be more prone to injuries as they start training for events like a 10k or half-marathon.

Commonly, injuries tend to occur during the early stages of training when individuals increase their running volume or intensity too quickly. Running, while simple and can be done almost anywhere, becomes a complex movement due to the intricate interplay of factors such as posture, gait, footwear, pace, distance, mobility, and stability, requiring simultaneous coordination of each element. 

Let’s break it down. Here are some of the factors contributing to a potential sidelining:


• Too much, too soon: Pushing too hard, too fast can lead to overuse injuries. It’s crucial for novice runners to follow a gradual and structured training plan that allows their bodies to adapt to the increased demands of running. It is best done with a training plan designed by a coach or runner with a thorough understanding of progressive overload.
• Lack of proper warm-up and cool-down: Failing to warm up properly before a run or neglecting to cool down afterward can contribute to injuries. A proper warm-up prepares muscles and joints for the activity, while a cool-down helps in the recovery process.
• Poor running form: Incorrect running form can contribute to injuries. Novice runners should pay attention to their form, focusing on maintaining a comfortable stride and higher cadence, avoiding overstriding and heel-striking, opting for a midfoot landing, and ensuring proper posture (the top of your head in a straight alignment with your tailbone).
• Ignoring pain signals: Inexperienced runners may not recognize the early signs of discomfort or pain, and they might push through it, leading to overuse injuries. It’s essential to listen to your body and address any persistent pain or discomfort promptly. On the flip side, some folks may have appropriate soreness or DOMS (delayed onset muscle soreness) from running and give up too soon. 
• Inadequate rest and recovery: Recovery is a crucial aspect of training. Insufficient rest between runs or inadequate overall recovery can increase the risk of injuries. Novice runners should incorporate rest days into their training schedule and prioritize sleep and nutrition.
• Improper footwear: Wearing the “wrong” pair of shoes can increase the risk of injuries. Footwear is a lot more important than one may think. Unfortunately, many running shoes available for runners are not necessarily constructed for form and function and instead made for what will sell. I could go on for hours talking about footwear and how they have negatively affected runners! Modern footwear doesn’t allow a runner’s foot to feel the ground anymore. Many feel that they need cushioning…the more cush the better. But imagine this for a moment: Do you find it easy to run on a mattress or a bed of pillows? No! It is exhausting! Running is a series of one-legged stances, the longer your foot stays on the ground the more force your muscles need to generate to spring back off for the net step. That is not easy when you have excess cushioning. 

Let’s briefly cover what to look for in a pair of running shoes:

• A zero-drop running shoe (Some brands I love: Altra, Vivobarefoot) refers to a type of athletic footwear where the heel and forefoot are at the same height from the ground, resulting in a flat and level profile. In other words, the sole of the shoe has no height difference between the heel and the ball of the foot. Zero-drop shoes are often associated with minimalist or barefoot running philosophies, emphasizing a more natural running form. Advocates argue that zero-drop shoes can help encourage a midfoot or forefoot strike pattern, potentially reducing stress on the joints and muscles. Transitioning to a zero drop shoe must occur gradually, however!
• It is very important for your running shoe to have a wide toe box.  The natural splaying of the toes during running is crucial for stability and balance. A wide toe box allows the toes to spread out and function as they would without constraint, enhancing overall stability and providing a more natural and comfortable running experience. Other benefits to a wide toe box: prevention of toe deformities, improved circulation, reduced friction and pressure, toe flexibility, accommodating to natural foot shape, and it encourages a natural gait by allowing toes to engage in the push-off phase of the running stride.
• The fit of your shoe. There should be enough room for the toes to splay but also securely hold the heel without causing pressure points or sliding. I typically go a size up with my running shoes. Ideally, you want to be able to test them out and if possible, run indoors or on a treadmill. Be sure to ask the policy on returning shoes! Some brands and stores allow a test run on a treadmill as long as they are not damaged.
• Level of cushioning, as I mentioned above. Remember, the more cushion the less your foot can feel the ground. When you cannot feel the ground you are more likely to heel-strike your running stride versus a midfoot strike. Heel-striking is attributed to increased loading on joints as well as an increase strain of the muscles and overstriding, which means the heel will land in front of the body causing reduced propulsion and a decrease of running efficiency but an increase in chances of injury.
• The type of running you plan to do is what should determine the type of running shoe that you buy! Trail running shoes are helpful if you are deciding to run more on trails whereas road running shoes would be better suited for running on pavement. 
• Flexibility. Look for shoes that offer flexibility in the forefoot, allowing your foot to flex naturally during landing and push-off.

Everyone’s running journey is unique. These are just a few things to think about when you decide to become a runner. It sounds daunting, I know. But, as you learn about your body and what works for you, it all flows naturally. It’s essential to bear in mind that any alterations to your existing running routine, whether they involve modifying distances, changing footwear, or adjusting the running terrain, should be implemented gradually. When your body is accustomed to a particular approach, introducing a completely new method can sometimes be a shock to its system.

Stay tuned for a series of posts on running. I truly believe that we can all be runners if it is something that a person loves to do! 

Coming soon, you will be able to sign-up for my 6-Week Stability & Mobility Race Preparation Training for Runners! For more information, click here!