Running is one of the most popular forms of exercise, with an estimated 35.9 million
participants and 10.5 million people running an average of 100 days or more in a
year. Unfortunately, more than 50 percent of recreational runners and as many
as 90 percent of runners training for a marathon will suffer running-related injuries
each year.
Comprehensive Functional Evaluation of the Injured Runner
- History and running program review
- Shoes Physical examination (i.e., flexibility, strength, balance, skeletal alignment,
foot structure)
- Video analysis of walking and running mechanics.
- Patient may be referred to a gait lab.
- Investigations
- Video analysis of walking and running mechanics. Patient may be referred to a gait
lab.
- Ultrasound evaluation
- Radiological investigations
- Shoes
- Exercises
- Training
- Diet
- Orthoses
Barefoot running
The following guidelines may help reduce the chance of running related injuries.
- No more than a 10 percent increase in mileage per week
- No more than a 3 percent increase in pace per week
- Consider walk-run interval
- Work up to 30 minutes of continuous jogging before adding any speed work or hill
- Consider a step rate of 170–180 (85–90 contacts per foot per minute)
- Vary the surface, but progress your training on the surface on which you plan to
compete
- Consider cross-training activity (ie: biking, swimming, elliptical)
- Select a shoe that is comfortable to wear
- Use an appropriate dynamic warm-up program
- Implement an appropriate strengthening program
