running away from problems

running - running problemsOne of the greatest things about running is that it doesn’t require a costly gym membership and just about anyone can do it. Despite it’s simple ‘one foot in front of the other’ nature, rookies and running vets can all fall victim to the same common running mistakes. Our Philadelphia store Ambassador and running coach, John Goldthorp, shares two of the most common errors he sees when he helps people train.


overstriding - run - running issues
Source: Newton Running

Shoes with overly elevated heel cushions make overstriding easy to do and one of the most common running problems. Overstriding occurs when a runner strikes the ground heel first with their foot ahead of their body’s centre of gravity. The stride actually creates a breaking effect, slowing you down and more importantly exposes yourself to high initial impact forces, which can lead to injury, specifically shin splints. To correct your stride, focus on landing mid-sole, keeping your strides short, quick and directly under your body.

weak in the knees

Running can make you feel as weak in the knees as being serenaded by Ryan Gosling (did you know he could sing?). Your knees, however, are often the victim not the cause. If you experience knee pain you should always consult your doctor, however, one cause can be the result of weakness in the external rotators of the hip. When your foot hits the ground, the leg internally rotates. This is normal. A problem arises when you don’t have enough strength to control the amount of rotation. The key is to strengthen the muscles responsible for the movement to help limit excessive rotation. Two great strengthening exercise you can do is the clamshell with a mini-band or try a one legged squat with a mini-band to remind the correct muscles to fire

The stronger and healthier your body is, the less likely it is that you’ll run into problems. Eating clean, hydrating often, sleeping consistently and, of course, training smart will all play into your success as a runner. If you need additional guidance, running coaches, like John, are a great way to help take your training to another level. How do you balance all the components of a successful training regime?

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Great tips for running healthy and strong! I think a lot of times taking care of the basics like eating healthy and resting can really prevent or heal a lot of common pains.

Comment by Marnie — November 20, 2011 @ 5:39 pm

ryan gosling can totally sing

Comment by writerman — November 20, 2011 @ 8:48 pm

@writerman. I stand corrected! Even better, he can sing! Thanks for opening me up to his lesser known music career (and here I thought he couldn’t get much better).

Comment by Allessia — November 20, 2011 @ 10:10 pm

Another common newbie mistake (made by all of us seasoned runners as well) is running too long in worn runners. I’m working an injured knee right now (going crazy not being able to run) and suspect my runners could be the culprit. Back to the store . . .

Comment by Jim Oldfield — November 23, 2011 @ 2:19 pm

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