In this page...

• Running Analysis
• 18 Running Tips to Prevent Injuries and Improve Performance
• Achilles Tendonitis
• Plantar Fascitis
• Runner's Knee/ Iliotibial Band Syndrome
• Shin Splints
• Running Articles by Dr. Abelson
• Running Links
• Event Links
• Our Clinic

18 Running Tips

1. Warm Up Cool Down - Always warm up and cool down. Start out walking or very slow running, give your core a chance to warm up. This will help prevent injuries. After the run remember to cool down this will also help to prevent numerous injuries.
2. Extreme Pain No Gain - Never try to run through intense pain.  If you body is giving you signal to stop because of an injury listen to it.
3. Train as You Race - Your training should mimic your race.  You can only expect to do as well on race as you did during your training.  The closer the training conditions are compared to the race course the better off you will be.
4. No Last Minute Dietary Changes – On race day never, I mean never eat or drink anything new.   Its best to avoid muscle cramps, nausea and a host of other complaints if you can.  Not to mention that race you have been training for could be sabotaged just by the wrong drink.  I once ran the entire Vancouver Marathon with major stomach cramps because I heard, on race day,  this new sports drink would take minutes off my time. 
5. The 10% Rule - Increase your weekly mileage by no more than 10 percent per week. Any more than this and you are setting yourself up for injuries.
6. Big Meals and Running Don't Mix - Do not run right after you eat, its best to wait about two hours.
7. Recover Takes Time – For ever mile you race, allow yourself one day post race before returning to hard training.  On the other hand don't stop all activity, keep moving but don't over do it.
8. Keep Talking – You should be able to talk to the person beside you when you are running. If you can't you are push to hard.
9. Carbo Loading Works – It is a good idea to increase your carbohydrates a very days before a race.  This is especially true long distance races.
10. Protect Yourself – Always run facing traffic, never run in unlit areas,
11. Restore Your Fuel – Take a combination of protein, carbohydrates and electrolytes within 30 – 60 minutes after your runs, you will see a big difference in your recover time.
12. Cross train – Cross training will prevent injuries, increase performance and give your muscle a rest while still keeping active.
13. Old Running Shoes Are Dead Shoes – Running shoes have a life of about 400-500 miles after that you are setting yourself up for injuries.
14. It's OK To Take a Day Off – At any age you need one day off for every day of hard training.
15. Increasing Your VO2 Max – An effective pace for V02 max is about 20 seconds faster per mile than your 5-k race pace.
16. Efficiency Counts – The more effective your running biomechanics are the less energy you will expend.  Concentrate on your running form: Stay upright with your head, shoulders and hips are lined up over the feet. Your chest should be forward and up.  Try not to land too heavy on the heels or too far on the toes. Your arm action will vary from athlete to athlete, but they should swing naturally from the shoulders, relax. Do not allow your arms to cross the midline of your body. In stead of lengthening your stride develop a faster turnover, stride length will come.
17. Develop a Strong Core - The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong, flexible, and unimpeded in its movements to achieve maximum performance. Having a strong core will greatly improve your running. Training long hours does not guarantee that you have core stability.  In fact, spending too much time working within one plane of motion often creates core imbalances.  Add these imbalances to stresses caused by poor posture during running, and you have an equation for the development of a weak core.  Try Core Ball exercises combined with a free weight program.
18. Remember to stretch - The importance of stretching within a workout routine cannot be over-emphasized. Stretching brings our body back into balance, prevents injuries, enhances performance, changes our posture, and even changes how we age, and the way people perceive us. Yet stretching is often neglected because the average person (and many runners) do not understand why it is so important to not only be strong, but also flexible. Consider the basic biomechanics of how our body performs. Our bodies are designed to work in balance - every time a group of muscles contracts to perform an action, an opposing group of muscles (antagonist) must relax and lengthen. These muscles can only contract as forcefully as their antagonist can relax. For example, the quadriceps muscle can contract more quickly if the hamstring muscle group is able to easily lengthen and relax. Without the lengthening of the antagonist, we lose our power, balance, and endurance, we become susceptible to injury, and waste our energy.

Runner's Knee/ Iliotibial Band Syndrome

Runners knee is the term given to diffuse pain around the knee, under the kneecap, often with stiffness under the knee joint. It is often related to too rapid increase of mileage, tight hamstrings, and imbalances between the hamstrings and quadriceps. Other physical structures that are often involved include: Knee capsule, Meniscus, Collateral ligaments, and Patellar tendon.

Even the posterior knee is often involved especially a muscle called the Popliteus. This muscle is involved in the rotary stability of the knee. The psoas muscle is also often involved with knee problems. The psoas muscle is the primary hip flexor.

When the psoas muscle becomes shortened, fibrotic and weakened the quadriceps (Rectus Femoris) has to exert more force to make the hip flex. This is a major (and often undiagnosed) cause of unresolved knee pain. In each case ART can be used to effectively locate and free restrictions.

Read this popular article about Runner's Knee published in the Ironman Alive web site and in Active Release. Treating Iliotibial Band Syndrome with Active Release Technique

Click here to view a video demonstrating the treatment of Knee Pain with Active Release Techniques.

Click here to read an article about Treating Iliotibial Band Syndrome with ART

By Dr. Brian Abelson DC.

Shin splints

Shin splints are commonly caused by muscle imbalances, pronation, insufficient shock absorption (worn out shoes) and toe running.

Anterior shin splints are often caused by a muscle called the Tibialis Anterior. Fibers from the Tibialis Anterior tear away from the periosteal (outer surface of the bone) attachment surface. As these fibers heal, they often become fibrotic, making it difficult for this muscle to lengthen normally. This makes the probability of future shin splints more likely.

The same holds true for posterior shins splints where the tibialis posterior is often involved.

With ART treatments, the restrictive adhesions are broken down allowing the muscle to lengthen, thereby reducing the probability of future injuries.

Icing, reducing mileage, avoiding hills, correcting gait imbalances such as pronation, and stretching are all essential components to correcting this problem.

Read Dr. Abelson's Article on Impoving your running which covers the treatment of shin splints.

Dr. Abelson with sprinter Pierre Browne

Gold medal winner in the 100 meters and 200m dash at the 1998 Ontario Federation Secondary School Athletics Association (OFSAA) Finals. silver medal in the 100m at the 1998 Canadian Junior Nationals.

Dr. Abelson with Sprinter Carline Muir in Edmonton/2005

Carline Muir of Weston , is currently the top ranked 400m runner in Canada. She has received the MVP 2002 and 2003 awards in track and field at Weston CI, the CR

Canadian junior champion in the 400m.competed with national team at 2004 World Junior Championships.

Treating Carlene Muir at the ART Biomechanics conference.

• Shoulder pain in the triathelete/Runner (PDF)
• Injuries to the Achilles Tendon
• Improve Your Running With Active Release Technique (PDF)
• Treating Iliotibial Band Syndrome with Active Release Technqiue

Click her to see photos from Track Biomechanics Symposium Edmonton July/2005

Disclaimer

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. Please consult your health care provider with any questions or concerns you may have regarding your condition.Any attempt to diagnose and treat an illness using the information in this site should come under the direction of a trained medical practitioner. We accept no responsible for any adverse effects or consequences resulting from the use of any of the suggestions or procedures in this site or related internet links. By using the information in this web site you are confirming that you understand this statement and that you accept all risk and responsibility.

All matters regarding your health should be supervised by your health care provider. All information provided in this site is for the purpose of education, not treatment.

The information provided by or linked to on this site may or may not reflect the opinions of Dr. Brian Abelson. It does not represent the opinions of the Alberta Chiropractic Association or other affiliated associations.