Top Ten Physio Running tips for runners of any level

Hello everyone,

Here are useful tips that may help you improve your running results!

Obviously as always, evidence-based physiotherapy recommendations only!

1) Making a small increase in step rate (7.5-10% or lower) may improve running economy and tissue loading. (Quinn et al, 2019). Step frequency training may improve running economy. It may also improve outcomes in runners with knee pain (Bramah et al, 2019).

2) If you are running without pain, do NOT change the way you run! Biomechanics rarely matter. Many runners self-optimise their running techniques. It is very hard to reduce load, we often just shift the load.

3) Step rate over 175 decrease the likelihood of developing shin splints. ( Luedeke et al, 2016). Try to maintain a decent step frequency at around 170-180.

4) Decreasing hip adduction has been found to improve running economy (Pizzuto et al) and may help with knee pain. (Willy et al. 2012)

5) There is no one size fits all approach. Every runner is unique. We are all made differently, from our shape to our physiology. DO NOT try to imitate another runner, just because he/she is currently doing better than you.

6) Reducing oxygen consumption, improves running economy. Running at high altitude therefore is harder!

7) It is ok to change shoes, just don't exaggerate with the changes. Big changes may alter load significantly and this increases the odd of injury. Once you've change shoes, progress with them gradually.

8) Don't buy heavy shoes. Don't buy shoes with too many technologies. Lighter is normally better. Cheaper is often better. Shoes should not be too stiff. Heels should not be high (less cushion is generally better). Allow for some shoe flexibility. Flexible shoes may enhance proprioception. (J Am podiatr Med Assoc. 2013)

9) You often need to strengthen the quadriceps, glutes and calves when you run a low speed. However, you might want to prioritize hamstrings and hip flexors at higher speed!

10) Drink only when thirsty!

Happy Running Mates!

Physio Summum Brossard

PS: Run with motivational music for better results!