3 Keys to Pain Free Running (To help prepare you for Sydney Running Festival)

3 Keys to Pain Free Running From: Master trainer Andrew Griffin Founder of GRIFFIT Outdoor Fitness + Pilate and creator of 28 Day BODY BLITZ.

1: Developing a Mid Foot Strike

Runners fall into 3 categories when it comes to foot strike: heel, mid foot and toe. Each of these have a pre determined effect on the body. The landing position I advocate for pain free running is midfoot. Midfoot strike patterns significantly reduce stress on the knee due to the larger gluteal muscles being activated on impact. This foot placement should be considered for all runners suffering with recurring knee pain, especially fast runners with wide feet and flexible Achilles Tendons.

Toes strikers engage the Calf and Soleus muscles upon impact more than the Gluteal muscles. Runners will be vulnerable to overload injuries due to the Calf muscle being much smaller than the powerful Gluteal muscles. Tight calf muscles can also lead to shin splints which is a common and very painful injury for runners.

When runners heel strike, the weight of the body compounds with the impact from gravity and the ground, concentrating an enormous amount of force in the lower legs. Over time, this repeated overload places them at a high risk of injury. This is especially important to note for runners that have had a previous lower limb injury or carrying excess weight.

Heel striking is most common when a runner’s gait is too long, forcing the foot to land in front of the knee. An easy fix is shortening the running stride, increasing knee drive and naturally moving back into a midfoot strike.

If you are unsure of your foot strike (which is common), inspect at an old pair of running shoes and note the wear pattern. This will tell you everything that you need know regarding your foots impact position with the ground. Try using barefoot running at the beach as a training aid. Without shoes on, you will improve foot proprioception; allowing you to practice an accurate mid foot landing. At the end of the run, you can inspect your imprint to evaluate how successful you were.

2: Gait Analysis Before Purchasing Running Shoes

As an exercise professional I frequently get asked; "what is the best running shoe?". The answer is, the shoe that provides support to your individual foot structure.

How do I find this shoe?? This is where gait analysis come in.

Gait analysis is a method for identifying biomechanical abnormalities in the gait cycle, or in other words, it’s a tool used to assess the way in which you walk and run. It can identify any overactive or underactive muscles in the feet, which could lead to potential injuries and inefficiencies in the future. Leading running shoe outlets are now using this technology to ensure runners are fitted with shoes that corelate with their foot function. I would suggest only purchasing shoes from outlets offering this service. The 2 most common foot functions that can be improved with correctly fitted running shoes are:

Over pronation:

70% of the population over pronate, making it the most common foot function amongst runners. Over pronation occurs when there is increased rolling to the inside of your foot during your foot strike cycle. This normally happens when you have a low arch or flat foot.

Potential injuries: plantar fasciitis, shin splints and ankle strain.

The shoe type I suggest: Stability

Under pronation:

Foot rolling too much to the outside. This typically happens when the outer side of the foot strikes the ground at a steeper than normal angle causing a large jarring effect to the lower leg.

Potential injuries: plantar fasciitis, shin splints, heel spurs and knee pain.

The shoe type I suggest: Neutral

3: Stress, Rest, REPEAT

Planning recovery, even if it’s just one day, can be more challenging than it sounds. We tend to focus on the positive aspects of running, and for good reason Running allows us to get engaged with nature, break down cortisol levels raised from stress, fuel creativity, and disengage from the digital world and all those endorphins help improve our moods. But as much as those running kilometres benefit us, they can also hurt us if we aren’t mindful about resting. Although it may seem counterintuitive, gains in fitness occur when you rest, not while you’re training. Your body needs to recover in order to absorb the work that you have done and to allow the physiological adaptations to a training stimulus to take place.

In simple, rest = returns.

Training also causes micro-damage to your body’s tissues and without adequate rest and recovery between training sessions the body begins to break down. By scheduling regular rest or low intensity load days into your schedule you reduce the risk of suffering from overuse injuries such as tendonitis and stress fractures. Incorporating a regular rest day into your training will enable you to mentally recharge your batteries as well as physically. It’s important to ‘switch off’ from training and engage in fun cross training options in order to avoid psychological and mental burn out. Arrange a breakfast and power walk with friends, jump in the ocean or get a massage.

My training philosophy is stress, rest, REPEAT