BEST TIPS TO GET YOUR RUNNING PERFORMANCE TO THE NEXT LEVEL

If you are serious about running, we have prepared a comprehensive guide to running, completely backed up by scientific evidence.

This article includes a summary of the takeaways from our Running Awareness Week. For the full guide, visit the link below.

LEARN EVERYTHING ABOUT RUNNING

WHAT ARE THE MAIN TAKE-AWAYS AND THE BEST TIPS TO IMPROVE YOUR RUNNING?

In our blog, we covered common running injuries, how osteopathy can help you with your running injuries and training, the best workout for running, and the arguments against stretching.

To summarise, here are the key takeaways from the series:

  1. SHOES: CAN SHOES IMPROVE PERFORMANCE AND REDUCE INJURIES?
    There is a big debate about shoes and orthotics at the moment.

My big advice here is: Choose the shoes that you are the most comfortable with.

Particular shoes may reduce running injuries, but due to the fact that injuries have multiple causes and effects, we cannot conclude 100% that buying the new and trendy shoes will prevent you from getting hurt (1,2).

2. STATIC STRETCHING BEFORE A RUN IS A NO-NO
You need to stop it. All scientific research agrees on this subject. It won’t prevent you from injury or increase your performance at all (3,14). But you can always stretch after a run or at the end of the day to relax.

3. WHAT IS THE BEST WARM-UP THEN?
Warming up is so important before a run, and this doesn’t mean going straight into the run slow and increase the pace.

  • Incorporate walking, strides, and DYNAMIC stretches such as lunges and leg swings into your pre-run routine (15,16).
  • Check out the Nike Run Club video, this is a good example of dynamic stretches and movement you can do before a run.

TRAIN TO RUN!!!
Again all the scientific research points in the same direction.

Everyone who includes weight lifting into their running routine, improves their performance, endurance and speed (17,22).

4. RECOVERY: AFTER A BIG RUN, IT IS ALWAYS GOOD FOR YOU TO BE ACTIVE THE NEXT DAY
Yes, you heard me. When you do a really intense training in the sport you love, studies have found that our body still feels like a 90 minute game, training or session up to 72 hrs. So what can you do?

  • Low-intensity active recovery training session 48 hours after a soccer match promoted a better restoration of muscle (23).
  • Active cool down session or slow gym training may possibly help you to feel less fatigued and prevent additional muscle damage (23,24). How do we achieve that? A low to moderate intensity training session, low impact and short training time (23,24).
  • Active recovery is superior than passive recovery (25).

Make sure you go for a walk the next day, train light at the gym and eat well to help your body recover from the training.

BOOK TO SEE AN OSTEOPATH NOW

Why not visit the clinic to get help reaching your running goals the SMART way?

I hope that this guide has helped you to have a better view of your situation.

If you are experiencing any of the pains or aches that running can bring, why not have an assessment in our clinic?

At Mana, I always work with my patients as a team and the philosophy in my clinic is to ensure that you are actively part of your treatment plan. I have developed a treatment process to make sure you can reach your goals in a SMART way.

  • Specific for you as everyone’s situation is different
  • Monitor your pain level weekly to ensure you can move forward with your issue
  • Adequate, a treatment plan that suits your lifestyle and your running goals
  • Realistic with what you can achieve
  • Time focused, we make sure that we work with your running schedule to ensure you meet your goals.

 

 

References:

Shoes:

Nigg B, Baltich J, Hoerzer S, et al, Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’ British Journal of Sports Medicine 2015;49:1290-1294. https://bjsm.bmj.com/content/49/20/1290

Sun, X., Lam, W. K., Zhang, X., Wang, J., & Fu, W. (2020). Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. Journal of sports science & medicine, 19(1), 20–37.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039038/

Stretching

Lauersen, J.B., D.M. Bertelsen, and L.B. Andersen, The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 2014. 48(11): p. 871.https://pubmed.ncbi.nlm.nih.gov/24100287/

Dupuy, O., et al., An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 2018. 9(403). https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full

Weppler, C.H. and S.P. Magnusson, Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther, 2010. 90(3): p. 438-49.https://academic.oup.com/ptj/article-lookup/doi/10.2522/ptj.20090012

Konrad, A. and M. Tilp, Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clinical biomechanics (Bristol, Avon), 2014. 29.https://www.clinbiomech.com/article/S0268-0033(14)00098-9/fulltext

Freitas, S.R., et al., Can chronic stretching change the muscle-tendon mechanical properties? A review. Scandinavian Journal of Medicine & Science in Sports, 2018. 28(3): p. 794-806.https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12957

Cardoso, T.B., et al., Current trends in tendinopathy management. Best Practice & Research Clinical Rheumatology, 2019. 33(1): p. 122-140. https://pubmed.ncbi.nlm.nih.gov/31431267/

Zhang, J. and J.H. Wang, Mechanobiological response of tendon stem cells: implications of tendon homeostasis and pathogenesis of tendinopathy. J Orthop Res, 2010. 28(5): p. 639-43. https://pubmed.ncbi.nlm.nih.gov/19918904/

Barbosa, G.M., et al., Chronic Effects of Static and Dynamic Stretching on Hamstrings Eccentric Strength and Functional Performance: A Randomized Controlled Trial. J Strength Cond Res, 2019. https://journals.lww.com/nsca-jscr/Abstract/9000/Chronic_Effects_of_Static_and_Dynamic_Stretching.94938.aspx

O’Sullivan, K., S. McAuliffe, and N. Deburca, The effects of eccentric training on lower limb flexibility: a systematic review. Br J Sports Med, 2012. 46(12): p. 838-45. https://bjsm.bmj.com/content/46/12/838.long

Medeiros, D.M. and T.F. Martini, Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis. The Foot, 2018. 34: p. 28-35.https://www.sciencedirect.com/science/article/abs/pii/S0958259217301153?via%3Dihub

Medeiros, D.M., et al., Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Physiotherapy Theory and Practice, 2016. 32(6): p. 438-445.https://www.tandfonline.com/doi/full/10.1080/09593985.2016.1204401

Borges, M.O., et al., Comparison between static stretching and proprioceptive neuromuscular facilitation on hamstring flexibility: systematic review and meta-analysis. European Journal of Physiotherapy, 2018. 20(1): p. 12-19.https://www.tandfonline.com/doi/abs/10.1080/21679169.2017.1347708

Warm-up

Wei, C., Yu, L., Duncan, B., & Renfree, A. (2020). A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes. Frontiers in physiology, 11, 197. https://doi.org/10.3389/fphys.2020.00197. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7080849/

Gil, M. H., Neiva, H. P., Garrido, N. D., Aidar, F. J., Cirilo-Sousa, M. S., Marques, M. C., & Marinho, D. A. (2019). The Effect of Ballistic Exercise as Pre-Activation for 100 m Sprints. International journal of environmental research and public health, 16(10), 1850. https://doi.org/10.3390/ijerph16101850

Strength training-weigth lifting

Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877. doi:10.1136/bjsports-2013-092538. https://bjsm.bmj.com/content/48/11/871.long

Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2014;24(4):603-612. doi:10.1111/sms.12104. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12104

Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016;30(8):2361-2368. doi:10.1519/JSC.0000000000001316. https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Effects_of_Strength_Training_on_Running_Economy_in.36.aspx

Denadai BS, de Aguiar RA, de Lima LC, Greco CC, Caputo F. Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis. Sports Med. 2017;47(3):545-554. doi:10.1007/s40279-016-0604-z. https://link.springer.com/article/10.1007/s40279-016-0604-z

Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018;48(5):1117-1149. doi:10.1007/s40279-017-0835-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5889786/

Karsten B, Stevens L, Colpus M, Larumbe-Zabala E, Naclerio F. The Effects of a Sport-Specific Maximal Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-km Race Performance. Int J Sports Physiol Perform. 2016;11(1):80-85. doi:10.1123/ijspp.2014-0559. https://journals.humankinetics.com/view/journals/ijspp/11/1/article-p80.xml

Recovery:

Brownstein, C.G., et al., Etiology and Recovery of Neuromuscular Fatigue following Competitive Soccer Match-Play. Front Physiol, 2017. 8: p. 831.https://www.frontiersin.org/articles/10.3389/fphys.2017.00831/full

Van Hooren, B. and J.M. Peake, Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Medicine, 2018. 48(7): p. 1575-1595.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999142/

Del Coso, J., et al., Restoration of blood pH between repeated bouts of high-intensity exercise: effects of various active-recovery protocols. Eur J Appl Physiol, 2010. 108(3): p. 523-32. https://link.springer.com/article/10.1007%2Fs00421-009-1248-6

 

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