Four ways to minimize impact (and leaking!) on your next run
With summer in full-swing, many of us are continuing to spend a lot of time outdoors. Though as some of us may be increasing our mileage or frequency during another beautiful PNW summer (or with training for upcoming marathon season as autumn approaches), we may also be experiencing some symptoms. Whether it’s knee pain from impact, or even leaking (so common!), here are three modifications you can try on your next run, so you can continue to enjoy the outdoors, or train for your upcoming race symptom-free!
Increase your cadence: Cadence refers to the number of steps you take per minute. We can increase our cadence by relatively decreasing our stride length, which decreases the impact on our joints. Not sure how to increase your cadence? Try picking a song with a faster beat and run to that beat!
Keep your eyes level on the horizon: When you look straight ahead when running, does the road or trail bounce up and down with each step you take? All that vertical bouncing can also increase the impact on the joints and pelvic floor. During your next run, try keeping the horizon stable and level when looking ahead in order to minimize this impact.
Lean forward: Instead of running with your trunk completely upright, try leaning forward a little bit. This doesn’t mean slumping forward, but instead bending ~10 degrees forward at the ankles while keeping your back neutral. This is especially important for downhill. Whether you’re running on the road or a trail, we often have a tendency to lean back when running downhill to slow ourselves down in an effort to maintain control, but this only increases impact on the body. See if a subtle forward lean helps mitigate your symptoms!
Engage your core: Don’t worry, we’re not talking about doing sit-ups while you run! Your “core” includes more than just your abs: your pelvic floor, diaphragm, and glutes also are key components of core stability. While you run (or even right before to help activate your muscles), try gently pulling in these muscles at about 10-15% effort, almost like you would during a plank. Focus on maintaining steady, even breath throughout. It’s amazing how much more stable you’ll feel!
These tips alone might not completely alleviate any discomfort you have, and not all three tips may work for you. Everyone’s running form and needs are different, and Upward can help identify what your body needs to get you pain-free, and keep you pain-free so you can enjoy running for a long, long time. Reach out to us for a personalized consultation, or with any questions you may have! Happy running :)