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Some people get healthier the more they run, while others get injured. Running is for health, but about 65-75% of runners experience injuries each year, which is undoubtedly the most worrying thing for those who love running. Researchers have found that overstriding is one of the important reasons for runner injuries, especially for novice runners.
Stride length refers to the distance between the heel of the front foot and the projection point of the body's center of gravity on the ground when the foot lands.
From an anatomical point of view, the center of gravity is located at the fifth segment of the spine. Exceeding this distance constitutes overstriding. Overstriding increases the pressure on the body. Runners with sufficient strength can easily handle this pressure, but not everyone has this strength.
What's worse, overstriding means your vertical movement distance is greater. For example, the higher you jump in the air, the harder it is to land, so overstriding makes running movements more prone to injury. When overstriding, the knee becomes straighter, and the force when the heel lands is greater, significantly reducing the knee muscles' ability to absorb impact. This impact force is transmitted to the knee meniscus, knee joint, as well as the hip and spine, greatly increasing the risk of injury over time.
So, knowing the dangers of overstriding, what methods can be used to reduce these dangers?
First, increase your cadence by 5%.Increasing cadence can reduce the impact force runners endure, lower the pressure on the hips and knees during running, and prevent and treat common running-related injuries.
Runners can count their cadence by seeing how many times their right foot steps in 30 seconds, then multiply by 4. The final number should be between 145-190 steps, with the ideal being 170-190 steps.
Second, gradually reduce the thickness of your heel pads.If your current heel pad is 12mm thick, try switching to an 8mm thick one for your next pair of shoes. Shoes with thinner heel pads generally have simpler structures and are less rigid, allowing your feet to run more naturally.
In addition to adjusting stride length, we can simply adjust your running route, exercise form, and running volume. These adjustments can help you avoid sports injuries. For many runners, running may be the fastest, most enjoyable, and most interesting way to gain and maintain health. So when they have to stop training due to pain, injury, or even sports injuries, they feel doubly frustrated. Slight adjustments in the running surface, stride length, and running volume, and relaxing while running can help everyone stay healthy.
1. Change your running style
If you used to only run on roads, you should regularly do some trail running and gradually adapt to this new training method. Uneven surfaces will change the pressure on your body and feet, giving you more challenges and helping you recover faster between runs.
2. Run smoothly
When you forcefully land your feet, the impact force is transmitted through your muscles, ligaments, tendons, and connective tissues from your feet to your hips. We feel very uncomfortable and even in pain. Over time, this exercise method will take its toll and sometimes even lead to the collapse of the entire kinetic chain.
3. Replace running volume with cross-training
For those who love running and only exercise by running, a harsh reality is: running more is not always better. The only sure way to reduce your risk of sports injuries is to reduce your running volume. Excessive running volume is the factor most correlated with the frequency of running injuries.
During cross-training intervals, we can also use non-impact exercises such as deep water running, cycling, and elliptical training to replace running, achieving fat loss, body shaping, or fitness effects. Whole-body exercises like swimming and strength training will make your entire body stronger. The best benefit of all these is: on the days you actually run, you will feel incredibly light and joyful.
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The content of this article comes from the Bigo Running Academy