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Running injuries and discussions about them are myriad and varied. Any runner knows that injuries are a part and parcel of the sport that gives him so much joy. Injuries also come in many shapes and sizes- the severity varies, the causes vary and each injury teaches the runner something new about his body. In fact, a seasoned runner often thinks of himself as a doctor since with every injury he researched it to no end emerging slightly wiser. If you are a runner you are probably nodding your consent now!

I love treating runners; just for the simple fact that they are much more aware of their bodies than any other patient. This makes my job easier. Of course the difficult part is to get them to take a break from the running while the injury heals. My philosophy is to keep the runner running through the treatment if possible but there are some injuries that just need to get some rest to improve. If I can make my runner understand this then the injury will soon be behind us. Running injuries big or small occur for various reasons ranging from incorrect shoes, ramping up training too quickly, neglecting small niggles till they become an issue, running form, and many others.

Your running form (Gait) is as unique as your fingerprints are. It is wonderful to have your own style of running that works for you. However there are some general guidelines (based on years of research) as to what is correct and what is not. Since running consists of a repetitive function of body parts, certain running patterns lead to overuse of joints and muscles leading to niggles that turn into injuries. Hence knowing your running form, getting it analysed by an expert and making small changes before the gait pattern becomes fixed in the neural pathways is invaluable. There are various reasons why one must seek out a Gait Analysis.

1. If you are ready to buy a new shoe. Buying a shoe without knowing your foot type is like knowingly stepping off a precipice. Figuring out your exact foot type (arch size; arch mechanics- supination, neutral, over-pronation) can help you determine what kind of shoe is right for you so that you can stop experimenting.
2. If you have recently started running. This is the best time to figure out your running form before you start running in faulty patterns leading to injuries.
3. You will be able to see how your body moves. For example, most runners say while watching the gait video in slow motion that they had no idea they ran like that! For example the runner sees in the video that he is doing a heel strike while for the longest time he thought that he had a mid- foot strike.
4. You will understand your body better in terms of flexibility and strength deficits which may in the long run prevent you from becoming an efficient runner. An expert can help you understand why for example a ‘hip drop’ possibly due to weak core or glutes may be causing your knee to hurt.
5. The Gait Analysis video provides you a ‘before’ and ‘after’ to help you improve consistently in your running without succumbing to injuries.

A Gait Analysis consists of having a sports physiotherapist watch you run on a treadmill while also taking videos from different angles. I usually have my runners run barefoot first and then in shoes. This gives me a complete picture. This is followed by a physical examination and assessment of their current shoes. This information is broken down for the runner in the way that he can understand how to make small changes in the running (if needed) and some specific flexibility or strengthening exercises that will help prevent any issues from cropping up in the future.

To quote from Active: “Gait Analysis is about looking at your entire body as a wholistic organism- a single amazing unit. It goes far beyond an untrained eye watching you jog in a pair of sneakers.”

So Keep Calm and Keep Running. Life is better in running shoes!

If the idea seems a little strange to you, rest assured it’s not a new one. In fact it may be a great way to add some fun into your training especially since the benefits of running backwards are many!

Running backwards! Yes it seems rather incredulous. But it has been used in training and as a part of general fitness in Japan and Europe for quite some time now. Many sports training specifically include backwards walking or running to engage specific muscles and to develop neuromuscular control. Backwards running, also known as retro running or reverse running does have some research to back it up. Some studies have shown it to be beneficial as a part of rehab or return to sports after an injury. Backwards walking and running give you a chance to work out the opposing muscles in your legs and calves. Muscle firing patterns are very different in backwards vs forwards running, creating more of a soft landing which can be useful to reduce joint loads, especially in the knees. Since we have spent all our lives walking and running forwards, it might be time to add in a bit of backwards running into your fitness program.

Why exactly should one take up backward running? Who is this for? Well, let’s look at the possible benefits of backwards running – other than quickly becoming the center of attention!

• Your current fitness routine feels monotonous – Incorporating a few minutes of backwards running into your normal running routine can spice up your runs, add a little variety and burn more calories too. It’s like learning to run like a kid again and the challenge keeps your mind fresh and motivated.
• Suffering from knee pain or shin splints – Backwards running has shown to substantially reduce the onset of shin splints and is also used as a part of physiotherapy treatment for knee pain and shin splints.
• You want to speeden things up: Research suggests that you may get greater cardiovascular benefits in a shorter period of time with backwards running as opposed to regular running. Taking 100 steps backwards is the same as taking 1000 steps forward; it burns a fifth more calories as well. It also improves endurance and aerobic capacity more rapidly. It forces your body to adapt to new and unfamiliar demands hence promoting quick improvements.
• You want to keep your mind fit along with your body: Backwards running is a physical activity but mostly it is a “neurobic” activity- it requires brain activity that helps with staying mentally sharp. Also since you can’t see what’s in front of you, you are forced to use your other senses to help navigate. This helps your sense of hearing and peripheral vision not to mention just becoming more alert in general.
• You want to improve your running posture: Often runners slouch, drop their head or lean too far forward, especially when they get tired. This can lead to back pain. Adding backwards running into your routine helps work on the posture as well as works on your core and abdominal muscles.
• You want to improve your sports performance: backwards running promotes balance, quick change of direction skills, builds muscle, hence improving on-field performance.

Get into backwards running slowly and progressively. Begin with backwards walking progressing to slow running; start in a non-crowded area to avoid trips and falls; begin with 5 to 10 minutes at the end of your run or workout and gradually increase. You could add backwards running as a part of your warm up or for every 100 steps you take forward, take 15 steps backwards. Begin on a treadmill and gradually move to your regular running terrain.

Whatever your reason to start running backwards, one thing is for sure- it will definitely make your fitness routine more fun. So run free, run powerful, and run fearless!

With a zillion running event cropping up all over the place and several people now taking up running as an easy way to fitness, running gear has become quite important. Whether you are a new runner or a seasoned one, basic facts about ‘the right running shoe for you’ (unless you are a barefoot runner) are very important to understand and implement. Your choice of running shoes can make the difference between running in comfort or pain, and most importantly, whether you stay healthy or get injured. Too often I find runners experimenting with expensive shoes only to end up in pain. Understanding the basics of buying the right running shoe for you will save you lots of time, money and will keep you running for long.

The shocking things that I find runners do are: pick a shoe based on its color (pink is my lucky color), pick the one on sale (why spend so much on a mere shoe), get the exact same shoe that worked for his buddy (if it worked for him, it will work for me), run in a shoe till the sole peels off (get full worth of my money), wear it to run, to work, to the grocery store(make it count), take the salesman’s word on what is the best shoe(who has the time to do R&D), and many more! These not only shock me, they flabbergast me. To me, your shoe is the best investment you will make (whether it is a running shoe or a work shoe). Being careless about shoe etiquette does not help anyone except the healthcare system – since you will end up with an injury sooner or later!

Just like your running gait and your thumbprint, your foot is unique and it needs to be fitted with the right shoe. The basic criteria for choosing a running shoe remains unchanged: comfort, safety and injury prevention. Running shoes are designed to prevent stress fractures and a quality shoe will perform two functions for the long-distance runner: shock distribution and heat dissipation. However running shoes should be replaced regularly; the shock absorbing capability will be inadequate after 350 to 550 miles; even though the upper part of the shoe may not show much wear the shock absorption may be gone.

Before you go to a shoe store you must know the following:

What is your foot type- do you have a neutral arch, low arch or a high arch? More important to know is that whether your arch stays neutral, over pronates or under pronates while running. This is difficult to assess on your own; even a wet test has limitations in accuracy. A sports physical therapist can assess this thoroughly and accurately via a ‘gait analysis’. If this is not possible, use the results of the wet test and buy a shoe that matches your foot type.

Normal arch: There’s a distinct curve along the inside of your foot/you have a neutral foot/you pronate mildly (Stability or neutral Running Shoes)

Low arch: There’s not much of a curve along the inside of your foot. People with low arches are more likely to overpronate (roll too far inward) which can lead to overuse injuries (Motion-Control Running Shoes)

High arch: There’s a very high curve along the inside of your foot. People with high arches typically don’t pronate enough/rather they supinate (Cushioned Running Shoes)

Now that you are at the store, take the time to do the following:

• Shop in the late afternoon when your feet are at their largest; your feet expand while running.
• Wear the socks you’ll wear when you run. If you wear orthotics, bring them also to see how the shoe fits with the orthotic inside.
• Do NOT make the most common mistake new runners make by buying the latest fad shoe.
• Be sure that the shoe selection is always current. An older model shoe that’s been discounted may not be the best choice because some materials within the shoe, such as gels and rubbers, do have a limited shelf life, typically about 2 years.
• Make sure the salesperson measures both of your feet. Often, one foot is slightly larger than the other. You should be fitted for the larger foot.
• Check for asymmetry from side to side on each shoe. If the shoe can be rocked, then it may not adequately support the foot from rolling excessively when worn.
• Check for adequate room at the toe box by pressing your thumb into the shoe just above your longest toe. Your thumb should fit between the end of your toe and the top of the shoe. The shoe shouldn’t be tight, but your foot shouldn’t slide around, either. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run.
• Once you’ve found running shoes that feel right, walk/jog/run in them as much as you can.

Follow these guidelines and Run Often, Run Long and Run Happy!

If you are like most people, getting fit and staying fit is a never-ending cycle with resolutions come and gone, one fitness fad tried and discarded as you start another one. One form of fitness however has been on a rise and consistently so. Running marathons has become the next big thing with more and more people taking it up no matter what age, what fitness background.

Running needs very little investment- its like the saying goes- “Have feet, will run”. Running benefits are myriad including reducing stress, improving overall health, balancing the mind and soul, and is also one of the best ways to lose weight and work the heart. Most runners get addicted to it not just because it gives an adrenalin high but because running becomes a form of meditation, a contemplative silence in touch with your mind and nature. It is indeed cathartic and this sense of well-being percolates into the rest of the day. The fact that all you need is a pair of running shoes to begin is an incentive for many. No wonder so many are taking up marathon running and not looking back.

Running a marathon is a whole other ballgame.Training for a marathon must be done the right way and these tips will get you going.

1. Starting the practice: The right time to begin training for a marathon is at least a year before the D day. This gives the body enough time to allow your body to adapt.
2. Invest in coaching: Training for a marathon with a coach makes a world of difference. A well-structured training program customized for you with the appropriate warm up and cool down stretches go a long way.
3. Invest in proper shoes: Finding the right pair of shoes is critical. Shoes should be picked based on your foot type, terrain and body weight. Getting Gait Analysis done by a sports physiotherapist can help you understand the right way to run and also the right sole-mate for you based on a scientific assessment.
4. Distance: Take care to ramp up your mileages slow and steady.
5. Base mileage: Plan your weekly mileage over time. Running 3-5 times a week with relaxed pacing and increasing the mileage by 10% per week is a great way to train. Practise one long run every 7 to 10 days so that the body gets enough time to recover. Also someone with a smaller body frame can pick up the mileage faster than a person with a heavier body as it puts stresses due to increased weight.
6. Rest and recovery: Recover well with adequate hydration, sleep, nutrition, sports massage and stretching to perform at your best at each run.
7. Strength training: Running involves a lot of muscles working together to create synchronized stride. It is therefore important to maintain muscles at their optimal strength. The calf and quadriceps are especially adapted to act like a spring saving energy to propel the body forwards. Add functional training, Pilates, weight training, swimming, and core workshops on rest days.
8. Energy and hydration: Practise your runs with hydration packs and energy gels or bars in a side pocket so as to get accustomed to it. Long runs lasting for more than two hours cause depletion of energy due to which the body might feel tired and heavy. Replenish your energy at timely intervals; sports drinks are recommended every few miles.
9. Work on your breathing while running. This helps you train your diaphragm and provide enough oxygen to the body to reduce the energy expenditure.
10. New runners should concentrate on building time and not distance. Set realistic goals to keep yourself motivated.
11. Listen to your feet while running. Softer landing will reduce the impact on your knees

Remember that running trains not only your body but also your mind. Sometimes pushing your body just a tad bit to finish your running goal for the day requires a state of mind that is positive, disciplined and goal-oriented. Running with a positive frame of mind can change your world outlook from a glass half-empty to a glass half-full. Run your own race. Don’t compare yourself with other runners. Whether it is a 10 km or a half or full marathon, have a game plan and stick to it. Build a marathon mind and body you can be proud of.

With so many races and marathons across cities and the SCMM around the corner, it is important to understand proper recovery techniques to ensure long and injury free running. There are a number of recovery techniques; let’s look at them and and examine the science behind each.

Sleep and relaxation

Adequate sleep is crucial for recovery and the only way to destroy the nagging symptoms of fatigue. A study of distance runners has shown that one night of sleep deprivation can reduce energy exertion by 8 per cent. Deprivation also upsets sleep cycles and can lead to a reduction in hormone production including melatonin, growth hormone, testosterone and oestrogen – essentials for general health and adaptation to training. It is recommended that runners get at least 7-8 hours of sleep each night. This is especially important for those working fulltime and fitting training around their work schedule.

Nutrition and hydration

After an endurance run, glycogen stores are significantly depleted and runners need to consume carbohydrates to rebuild stores. With adequate carbohydrate intake, glycogen stores can be restored within 24 hours. However, for those training multiple times a day, stores can be rebuilt more efficiently by ensuring carbohydrates are consumed immediately after a running session. It recommended that large amounts of carbohydrates (1.2g/kg/hour) are consumed at regular intervals up to five hours after exercise to optimise glycogen stores. Dehydration leads to impaired performance and therefore rehydrating after training is essential for recovery. It is important to hydrate before each session, during the session and aggressively after exercise. But hydration involves more than replacing lost fluid: electrolytes also need to be replaced. Sports drinks (containing salt and sugar) provide a more complete form of hydration than water. They restore beneficial salts, while the sugar assists the body to maximise water absorption.

Cold water therapy

Cold water therapy is immersion in cold water and reduces muscle inflammation, limiting pain and reversing muscle damage. It has been demonstrated that immediate cold water immersion after intense exercise (14 minutes at 15°C) can help to maintain performance for five days. Another group demonstrated that 5 x 1 minute water immersion at 10°C eased leg pain and reduced fatigue. The most effective water immersion technique is not clearly defined, but research suggests somewhere between 5-15 minutes at a water temperature between 10-15°C. However, note that cold water immersion below recommended temperatures or for excessive periods may be harmful.

Massage, stretching, foam rolling

Massage: Scientific evidence to support massage as a recovery technique is limited, but anecdotal evidence is plenty – with numerous personal accounts of massage playing a vital role in the recovery process. Deep tissue massage may be beneficial to some extent.

Stretching is a useful recovery technique and can be undertaken before, after or in the absence of exercise to improve muscle motion and the functioning of joints. Improved hip flexibility, muscle balance and pelvic symmetry are linked to neuromuscular balance and coordinated muscle contraction – which elicits a lower oxygen cost at sub-maximal workloads. Aside from the injury prevention benefits, a certain amount of flexibility is also required for optimal stride length at high running speeds. Dynamic stretching, running drills and plyometric exercises in addition to static stretching after a proper warm up are recommended.

Foam rolling is a myofascial technique that is gaining popularity for a good reason- it can soften, stretch and re-align muscles in problem areas in order to relieve tension, promote recovery and prepare the body for additional training. This is a useful technique for all runners to have in their tool kit for long and happy running.

This article has summarised some of the popular recovery methods that can be used by runners to reduce fatigue and prevent injury. Runners should follow a well-structured training schedule that includes adequate recovery runs.

Muscle cramps can derail even the most seasoned runners’ races. One of the most common reasons for failure in the marathon is suffering from muscle cramping. There can be several causes for cramps during long races. Hence, it is necessary to deal with several factors to avoid them. The key factors are early race pace, hydration, minerals, electrolytes, weather, being adequate trained and a sufficient taper.

Pace is a major factor, probably the primary one that can lead to cramps. Running just 10-20 seconds per km faster in the first half will extract a big price in the second half in the form of a debilitating cramp. Instead try to pace yourself. Begin slowly and speed up later.

Hydration and loss of electrolytes can be a big factor as well. You may think you are well-hydrated, but if you are drinking mostly water, your cramps may be the result of sodium and potassium depletion. Instead use beverages with electrolytes (like sport drinks) to rehydrate during races. The American Running Association’s Editorial Board suggests carrying a salty snack to eat about every half-hour during a race. Important to remember is to pre-load on the electrolytes instead of waiting till the cramp occurs. Use the sports drinks offered during a marathon at every opportunity to supplement and replenish mineral and electrolyte stores. Don’t wait until midway through the race to use them. Using the drink as early as you can delays depletion of your body’s stores. If you wait until your electrolyte stores are partially diminished before using the drink, it’s too late.

With the growing research on cramps, the current theory on what causes them is muscle fatigue and failures in the neural communication pathways. Basically, you train a muscle to contract and the muscle fatigues. It, then, miscommunicates and stays contracted when it shouldn’t causing a cramp. The mechanism for muscle fatigue and muscle damage causing cramping is best explained through an imbalance that develops in the nervous system control of muscle. Muscles tend to become very twitchy when they become fatigued or are injured. You’re more likely to get cramps, then, when your muscles are working harder and are fatiguing, such when you’re out of shape or racing hard.

Once a cramp strikes, you really only can do one thing: Take a deep breath, stop, and stretch. Static stretching has been shown to stop cramps, because it inhibits muscle contraction. Then, start slow and build your speed up. If you back off early enough, you can usually prevent it. Once a cramp comes on, it can be debilitating and impossible to continue; then the only choice is to back off and do a gentle static calf stretch. Remember to hold the stretch for 20-30 seconds and do not bounce.

One key point to remember is that a calf strain (muscle tear) can mimic a cramp. It is important that you know to distinguish the two because if you have a calf strain and you stretch it and keep running, the muscle will tear further and you will be unable to run for months depending on the severity of the damage done. Here’s how to rrecognize a calf strain: A grade one calf strain will be a sensation of cramping/ tightness/pain in the calf. A grade two strain will be similar to a grade one along with soreness in the calf. A grade three calf strain is very serious and is marked by an immediate burning or stabbing pain that renders the athlete unable to walk without feeling pain. Remember: If the static stretches make the calf feel better and allow you to continue running, it is a cramp. However, if after stretching the tightness and pain does not relent or increases, it could be a strain. In this case it is best to discontinue running to prevent a further muscle tear.

Let’s hope for a cramp free run.

True story! My friend was jogging with me and the sole/bottom of her “branded” shoes came off. I scolded her saying why are you wearing your shoes till they disintegrate? Her response: I picked up these shoes online during a sale just a few months ago!

This is just one reason why buying shoes online is wrong. I know many patients, friends and even family who prefer to buy shoes online either because it is convenient or is cheaper or both! It is too easy to pick up shoes online based on your friend’s recommendation or to pick up the same brand/model as your previous shoes; especially since there are such lucrative discounts available online! Let me elaborate why this might be the most dangerous thing you can do for your health.

Shoes should be picked based on Function, Fit and Feel.

Function means picking your shoes based on your foot/walking/running biomechanics (determined through a gait analysis). Every foot is different. There are several types of feet- you could have a high, medium or a low arch. You could be flat footed. Even flat foot can be classified into several kinds. You could have a rigid, semi-rigid or floppy foot. You could be an over-pronator, neutral type or a supinator. Each of these foot types should be fitted in the right kind of shoe. There is no way that the shoes that are a magical fit for your friend will be right for you too- unless you are twins and don’t know it! Only a well -trained Gait Analyst/Sports Physiotherapist will be able to shed light on this. When you pick up shoes online, you have no idea about how the shoes will fit you functionally and this can lead to injuries.

 Fit depends on the right size, matching the shape of the shoe to the shape of your foot. Is your foot broad or narrow? Is your big toe or your second toe the longest? Buying shoes during the second half of the day is advisable since your feet expand while walking or running and tight shoes are a recipe for disaster. Making sure there is one thumb space in the front of the big toe is crucial. There is no way you can determine these factors online.

Feel depends on how it feels while you walk/run in them. Can you wiggle your toes comfortably, do they feel heavy or light, while walking does your foot lift up from the back or the heel feels secure? These are the questions you ask yourself when you buy shoes. This is absolutely not possible shopping online.

None of these factors are possible to determine when you pick shoes online. Another big red flag is that very few people realize that shoes have a shelf life of two years. This means that even if the shoe has never been used and has been sitting in a store somewhere- it “expires” after two years. This is the reason why online discounts exist- to get rid of old shoes! This is why my friend’s shoe did not last even for a few months.

Needless to say, walking or running in shoes that have not been tested for Function, Fit and Feel and are “old” are a recipe for injuries. It’s like setting yourself up for injuries. So my advice is to spend enough time and effort trying out various shoes till you find your solemate!

Stretching should be the mantra to recovery for a runner, a body builder, a gym enthusiast, a sports player and a recreational walker. I have seen too many discrepancies in stretching which eventually lead to overuse injuries of muscles and joints. Either one doesn’t stretch at all, or not enough or stretches incorrectly. Often people ask me why to stretch and the right way to do them. Here’s why. A static stretch is one where there is little or no movement as the controlled stretch position is maintained for about 30 seconds, then sometimes repeated. Inherent to the practice of yoga, physiologically this type of stretch has been termed ‘a form of visoelastic myofascial release’. Put simply, muscles and their associated fascia begin to lengthen slowly in response to a gentle and continuous load. In therapeutic terms this physiological response is a property of muscle and fascia known as ‘creep’. The fact that the load applied is constant and gentle is key to the effectiveness of active stretching.  Static stretching post workouts can dramatically reduce the chance of overuse and other injuries as well as assist with DOMS- delayed onset muscle soreness. Static stretches also relax your muscles and calm your nervous system.

Below are the static stretches to be done after your workout, during your cool-down period.

Guidelines:

Never bounce when you do static stretching

Once you have initiated a static stretch, hold it until you feel the muscle relax (usually about 20-30 seconds)

Remember to breathe while you are stretching or activating

If you are new to static stretching, make sure you get instruction on how to do it properly

The major mistakes I find people do while stretching is that they tend to bounce and do not hold for the amount of time required for a muscle to relax and lengthen. They are wasting their time. I tell them-do it correctly or not at all.

Side Bends– Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, come back to the vertical position and then bend to the other side. Do not lean forwards or backwards

If you take ample time to do stretching post your workouts your workout performance increases many folds. So go ahead and try them.

In this day and age of fitness trends and a wealth of information online, it is important to make sure that you are not being mis-led into issues that can impact your health negatively. One such fitness fact that needs to be understood is the right kind of shoe to wear to train at the gym. Some people who are into various kinds of fitness activities understand that each activity might need a different kind of footwear. However, there are others that think that a shoe is a shoe! This ignorance can mean injuring your knee or your back and having to abandon your fitness goals. Lets make sure this doesn’t happen to you!

There is so much more to look at while buying appropriate shoes for workout apart from the fashion and the labels. And just to break the bubble, workout shoes are not the same as the running shoes. The style of these shoes are very different and the features that they provide are also different.

When going to buy a gym shoe look out for the heel drop, the arch support height, the toe box and the right size. In the gym, we do squats, we lift weights, do cross fit, short runs, high intensity exercises and much more. These need shoe flexibility and a perfect grip. Gym shoes should provide foot movement side to side and flexibility. Also the heel drop of the shoe should be low, making the shoe adaptive to various workouts.

On the other hand, running shoes should provide foot movements forward and backward and a very good cushioning with a higher heel drop as a shock absorption mechanism. Running shoes also come in different types depending upon the arch type. For example, a runner with a rigid high arched foot will need a low heel drop with a wide toe box and good lateral support to avoid lateral wearing out of the shoe and for perfect cushioning.

Currently if you are using running shoes for gym training do realize that the grip may not be that good, cushioning in the shoe may be more than required and shoe flexibility may be less which might lower the gym performance.

Alternatively if you are using your gym shoes for long distance running, understand that since the cushioning is less and flexibility of the shoe is higher, mileage might get hampered and the chances of injury might also increase.

Last but not the least- make sure you check the size of your feet to get the right fit. I have seen foot, toe and heel pain arising from an incorrect shoe size too often. If you still have confusion, head on to the clinic with your shoes and we can guide you.

Invest in the right shoes, Don’t let your shoe ruin your fitness..!

A lot of runners are recreational runners; some may be sedentary runners or even weekend warriors. All these terms vary in the attitude of the runner and also the time and effort put into the running. But the bottom line is that they all have day jobs and the running (whether it is daily or once a month) happens outside of the working hours. What is wonderful is that their bodies are getting the exercise that they need; however attention must be paid to whether sitting all day in a poor posture is affecting your running in some way. If you don’t pay attention to this, you might be allowing yourself to short change your performance or pick up several persisting injuries along the way. So seriously ask yourself- is my sitting killing my running?

The posture you adopt whilst at work can have significant effects on your muscle length and strength and can ultimately affect how you function and move when away from work. Read on to see how your day-to-day posture can affect your body position when running and what you can do to prevent negative impacts on your form.

Good posture can be thought of as when adjacent body parts are aligned in an anatomically ‘optimal’ position and bad posture when they are aligned away from the optimum. In order to understand ‘optimum’ think of a series of wooden blocks stacked one on top of each other. When they are positioned optimally, and each block is perfectly aligned with its neighbour, it is possible to build a tall and stable tower of blocks. The further away from this optimum position the blocks are stacked, the more prone the tower is to becoming unstable and potentially fall over. For example, ankle weakness and over pronation of the foot can lead to compensatory rotations in the tibia that have a knock-on effect to the knee, hip and spine; likewise a forward head posture can lead to rounding of the shoulders, and curving of the spine.

Although all runners are different it is generally accepted that optimal alignment when running will reduce the risk of injury and maximise efficiency. Naturally, there are exceptions to this rule, where runners manage to be extremely efficient despite outrageous body positioning but generally greatest efficiency and reduced injury risk is attained by sticking to the optimal alignment. So how does all of this relate to your posture at work?

Work posture affects your running posture because your body will always try and adapt to the demands placed upon it. To understand this better, think about how your body responds to training. As a runner, every time you train your neural, muscular and skeletal systems adapt to the type of training you do. If you do more long slow running, your body will get better at long slow running; if you do more fast short running you will get better at shorter faster events. Your body will adapt to the loads placed upon it; therefore, when a large percentage of your waking time is spent seated, your body will adapt to being seated. Some of the postural adaptations resulting from daily work habits become permanent adaptations that stay with you when you are running. Unfortunately, some of these acquired postures are not conducive to optimal running alignment. The good news is that being more aware of what these postures are and the negative impact they can have on your running, make it easier to identify and adopt strategies to prevent your desk job killing your running.

Below are the three main examples I believe are most relevant to the runner:

Forward head posture/rounded shoulders:

Workplace Causes: Habitually adopting a slouched position – commonly when using a computer.

Effect on running: A forward head posture and rounded shoulders stays with you away from the desk. When you run with this type of posture your arms tend to swing more across the body, your pectoral muscles become tight reducing expansion of the ribs, and other parts of the spine curve to compensate for the imbalance caused by the head being forward. All of this can lead to inefficiency and injury.

Solution: Set up your workstation so that it is easy to sit well with shoulders back and neck straight- think ears over shoulders! Get up from your seat regularly and stretch your shoulder blades backwards and tuck your chin downwards.

Poor Achilles tendon length:

Workplace Causes: Wearing shoes with a raised heel (not just for the ladies – many men’s shoes will have a 2cm raise).

Effect on running: Habitually working the calf muscle in a short position can lead to calf tightness and a reduction in ankle range of motion. The effects of this can be far reaching, leading to compensatory movements such as excessive pronation of the foot and tibial rotation. Injuries like with achilles tendonopathy, plantar fasciitis and knee pain can crop up.

Solution: Wear shoes with a minimal differential between heel and toe height (drop). Regularly get out of your heeled shoes and stretch your calf muscles.

Poor hamstrings length:

Workplace causes: Prolonged sitting with knees bent. This places your hamstrings in a shortened position which makes them tight. The longer you sit the tighter they get.

Effect on running: For striding while running, decent hamstring length is important else there is a lot of sheer at the knee. This may lead to knee pain or ITB syndrome due to compensatory mechanisms forming.

Solution: Stretch your hamstrings daily even on non- running days and take a quick standing/walking break every hour at work.

Taking care of your body when you are at work can be beneficial to your running and can reduce your likelihood of injury. So follow these tips and don’t let your work posture kill your running.