Runners have beliefs and opinions on injury prevention. In fact, this is an area receiving much study in the academic world as it helps to influence education and treatment approaches. Occasionally, these beliefs are on the mark for accuracy. Sometimes, they are grounded in truth. Other times, they are needing redirection and better resources.

This blog will delve into runner’s opinions on injury prevention to help differentiate and educate on what the evidence says if effective versus not! 

Belief #1: Not stretching will cause an injury

This belief is connected with 2 beliefs: soreness after a run and warming up. Runners find stretching can ease their soreness after a run so they associate it with reducing injury risk. Also, runners think stretching before their run provides appropriate preparation for running.

At this point, the association with stretching and running injury risk has not been found. Stretching without a specific injury or performance goal is needless. However if it makes you feel better, then it is a discussion I’m willing to have. Yet, rather than utilize a precious ten minutes stretching, you would be better off strengthening or even just running .

The goal of a warm up is to get warm. When you are preparing for a run, you need an active warm up which leads to increasing heart rate, developing a mild sweat and most importantly warming your insides. This can be achieved with running drills, strength work, walking briskly and once again running.

Belief #2: Running technique is important for injury prevention.

Frankly, there is not a “one size that fits all” running form that will eliminate running injuries. Prevention of an injury is multifactorial. Many aspects of a runner's mobility, strength, gait, training, history, recovery, etc. would need to be evaluated and managed to mitigate injury risk. Even when this does occur, there, unfortunately, is still a risk.

So what can we do instead? Although the evidence is limited, we can combine our knowledge as movement professionals along with clinical reasoning to provide recommendations. There are groups of individuals who are more at risk for injury when they display certain issues in their form. 

Example #1, runners with a previous injury have been linked to higher ground reaction forces (how hard they hit the ground). Strategies to reduce overstriding as well as landing softly may help technique to prevent an injury.

Example #2, new runners with foot, knee or torso control issues. This population has not yet built the capacity in their tissues to tolerate the high demands of running. Addressing their arch collapse, knock knees or trunk lean will promote more efficient alignment in their bones, joints, tendons, which will enable them to better tolerate the stress of running. Simple cues like pointing their knees and toes straight ahead or maintaining a tall posture will go a long way in improving running technique. 

In summary, there is not an ideal running gait. However, there are simple modifications we can make to improve running form to reduce injury risk. When running, land softly with good posture and control.

Belief #3: You will get injured if your shoes do not match your foot posture

This comment is based on 2 theories:

Theory #1 Your foot posture predisposes you to running related injury. The majority of research suggests this is not the case. All foot postures- pronated, neutral or supinated- are injured at the same rate when things like distance run and shoes are controlled.

Theory #2 Running injury rates will decrease when a person's foot posture is matched to a specific running. Under this postulation, motion control shoes are typically prescribed to runners with pronated feet, neutral stability shoes are recommended to individuals with neutral feet, and cushioned shoes to those with supinated feet.

The majority of research indicates matching a foot type to its recommended shoe technology injury risk does not decrease injury rates.

So how to choose a shoe!? 

• You can base it off of feel. Is the shoe comfortable or not? 

• When in doubt, choose a neutral shoe. Most of the research compares their experimental groups to a “control” group, which is a neutral shoe. So when the numbers are crunched, the neutral shoes for any arch type performs the same as when you assign a shoe based on foot posture. 

• You can base it on injury history. If you have had foot issues then I would recommend a supportive, cushioned shoe. If you currently have knee pain, then maybe a motion control may help. 

• You can base it on performance. I would recommend a lighter shoe!

If you have an injury history or want to improve your running technique focus on landing softly with good alignment, or consider increasing your cadence. If you enjoy stretching, then have at it but understand it does not help with injury prevention. And if you want to buy new shoes, look for a comfortable pair! In summary, the experts do the basics well. If you want to run and stay well then stick to the basics: have a plan, listen to your body, get strong. Enjoy your running!

References:

1. What Do Recreational Runners Think About Risk Factors for Running Injuries? A Descriptive Study of Their Beliefs and Opinions

2. Injury-reduction Effectiveness of Prescribing Running Shoes on the Basis of Foot Arch Height: Summary of Military Investigations

3. Opinions, Barriers, and Facilitators of Injury Prevention in Recreational Runners

4. Can Parallel Use of Different Running Shoes Decrease Running-Related Injury Risk?

5. Injury risk in runners using standard or motion control shoes: a randomised controlled trial with participant and assessor blinding

6. Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy