According to a recent article published in U.S. News, 5 Common Running Injuries and How to Heal Them, 50% of running injuries are estimated to occur at the knee. If you are a runner that experiences pain in the kneecap during activities like running, squatting, prolonged sitting, or going down the stairs, you likely have patellofemoral pain syndrome (PFPS), or “runner’s knee”.

The forefoot consists of the five toes and their connecting long bones, the metatarsals. Each toe (phalanx) is made up of small bones called phalanges. The phalanges of all five toes are connected to the metatarsals by metatarsophalangeal (MTP) joints at the ball of the foot. During efficient walking and running, the forefoot bears half the body’s weight and balances pressure on the ball of the foot, and the big toe joint (first MTP joint) should take on the majority of the push off force for forward movement.

Runners are a hard-working, highly committed breed of athlete. Despite putting in hours of training out on the roads, I find that many runners come into the clinic with surprisingly weak hip musculature, a poor ability to control rotational forces under demand, and tightness that impacts postural alignment. The exercises and stretches below are specifically designed to enhance your running routine in order to counter repetitive training in a sagittal plane.

Patients frequently ask me “What type of sneaker should I be wearing? Is there a certain brand that is better than others?” You have probably heard of the “Wet Test” as well- where you look at your wet footprint to categorize your arch as low, normal, or high and then try to fit a shoe to your arch type. Many runners have been categorized as an “over-pronator” and dreaded “heel-striker”. Recent evidence has shown that attempts to “fit” your arch to a certain type of shoe is actually no more beneficial than those who pick their sneaker based on comfort. However, there are so many shoe terms out there, it can become overwhelming when trying to determine which shoe to buy and differences between two pairs of sneakers. Where to start? Here is a guideline for basic shoe terminology that you may come across when purchasing your next pair of sneakers.

A question frequently asked by novice and experienced runners alike is “How can I safely increase my training mileage?” Whether you are training for a 5K or your first marathon, it is important to keep in mind a few guidelines. First, think about your training goal- how long is your race? If you are planning to race a 5K you won’t need to build up nearly as much of a mileage base compared to running a marathon, and may want to train with less weekly mileage at a faster pace.

We live in a beautiful area! With all four seasons and plenty of hills, lakes, and foliage, Central New York boasts some of the most scenic races and challenging courses around. Below is a list of some of the local road races to be sure to mark on your training calendar for the upcoming year.

Stretching is a very critical piece of preparing for and cooling down from a run, no matter the length or intensity.

Warm up stretching should be minimal and non-aggressive prior to running; followed by extensive and more aggressive stretching post-run.

Major muscles and muscle groups should be stretche

d at both times. These include: quadriceps, hamstrings, calves, hip rotators, shoulders and upper / lower back. These are all very important muscles involved in running. Keep them happy and they will keep you running happy!

Strengthening

Most of us runners like to get out there and just RUN. Right?!...

However, to be a really good runner, there should be a strengthening regime added to your running program to improve your performance and minimize your risk of injury.

If you run, you're a runner. Dig into these 11 Things you need to know to run and train at your best and take care of your body while you're doing it.

4 Running Myths DEBUNKED:

1. Hydrating with a sports drink is better than water: WRONG! If your run is less than an hour, water is the better option. If your run is longer than an hour, this is when you should use a sports drink to replace the electrolytes lost during a more intense run.

What can you do to make yourself a better runner? You have to do more than just run.

Running anywhere from 1 to 50 miles (at Onondaga Lake Parkway or Green Lakes?) is good training mentally and physically, but doesn't necessarily make you strong. It does not mean you have the best quads and leg strength. In fact, if that’s all you focus on, you probably actually have very weak legs. (Take a minute to let that soak in...)

• If you are going to run a long distance (generally greater than 40 minutes) you should bring some sort of fuel with you, such as one of those goo gel packs.

• Re-fueling should occur every 30-40 minutes along with hydration every mile. Of course, in weather conditions of extreme heat and humidity you should do this more frequently.

• While you train, eating one hour before a run is ideal. This allows time for digestion and absorption of the nutrients for use during the run. This should include complex carbohydrates, glucose and protein. (It almost goes without saying, but also should include lots of good old fashioned H20!)

• Complex carbohydrates: whole grain bread & pastas, quinoa, starchy vegetables, legumes and potatoes.
• Protein: Lean meats, legumes, low-fat milks, yogurt, low-fat cheeses.
• Vitamins & Minerals: Fruits, Vegetables (greens and reds are best), electrolyte beverages

• Making up about 70% of your body, water is your best friend. When you exert and sweat while you run (which we all do!), it is critical to rehydrate and restore your supply. Sweat is more than just water leaving your body though. You are also losing and depleting your electrolyte supplies (sodium, potassium, etc). These elements are critical to organ function and to your body's movement capabilities.

• Ever get that feeling of side "stitches"? That is your body's way of telling you it needs help and is dehydrated. 

• During your workday, ditch the sugary drinks and sodas. Sip on plenty of water  throughout the day. Electrolyte drinks (sports drinks like Gatorade and Powerade) are great to drink before and after a run to load up and replenish your electrolyte balance.

• When preparing for a race, start hydrating one week prior to the race - don't wait until the day before. Start consuming electrolyte or sports drink the day before the race to build up an ample supply to start the race with.

• Warm up stretching should be minimal and non-aggressive prior to running. Follow the run up with some more extensive and aggressive stretching.
• Major muscles and muscle groups should be stretching at both times. These include: quadriceps, hamstrings, calves, hip rotators, shoulders and upper/lower back.
• Each of these groups are important and involved in running. Keep them happy and they will keep you running happily.

• Forward movement in running is partially generated by bending at the hip to bring your leg forward (pro tip: this is called hip flexion). This movement is accelerated by your gluts/buttocks contracting to extend your leg behind you (another pro tip: this is called hip extension). 
• These motions also require stability to land on your foot properly with each stride - which is supplied by the total package that is your hip musculature. Good strength and control in your hips (and many other areas of your body) is one of the key components to good, strong running.

Check out the video below for some simple stretching/strengthening exercises you can do at home to get started. These are all compound exercises to improve (primarily) hip and knee strength.

• DO go shopping for and purchase shoes at the time of day you would normally run. Swelling in feet and lower legs can occur throughout the day and can affect the fit of the shoe. Shopping at the time you would normally run will help you get the best fit.
• DO test out the shoes at the store. The right store will let you do this and offer their tips!
• DO purchase shoes at a store with a sales rep trained to fit you correctly. We recommend Fleet Feet Sports of Syracuse for a great fit and customer experience. (They have two locations now. Dewitt for the East of Syracuse area and North of Syracuse for the Clay and Liverpool area)
• DO pay attention to any discomfort in your shoes. If your shoes hurt to weight bear or run/walk in, they might not be the right shoe for you.

• DO NOT out run a pair of shoes. Shoes should be traded out every 300 to 500 miles to ensure continuous, adequate support. Take a look at your old shoes. Are the wear patterns even from the left to right side? For the most part, shoes should display the same wear and tear on the sides and bottom.
• DO NOT try to be a trendsetter. We know those flashy new colors look pretty sharp on a new pair of shoes, but do not purchase a pair of shoes based upon looks, style or color. (Believe it not, they won't make you run faster like your inner child wants to think!) Fit and appropriate support are the most important selling points!
• DO NOT assume what size is best for you. Always try shoes on and if available, have a proper fitting performed.

*Pro Tip:

It helps to know what type of foot you have. Take a look at the types below. On the middle you will see a foot with a normal arch, meaning a typical foot that has a sufficient arch. 

On the top, a high arch, which means just that. A high arch requires adequate support in the right places. It is quite common for those with a high arch to land on the outside of their foot when running which can lead to various issues. The proper support will minimize that asymmetrical foot strike.

And on the bottom, a low arch. It is also possible to have no arch at all (or a flat foot). A low arch or flat foot also requires adequate support. As this foot hits the grounds, it lands flat which leads to over-stretching of the plantar fascia (in the bottom of the foot). This over-stretching can lead to...you guessed it, plantar fasciitis. Sometimes an over-the-counter shoe insert can be a simple solution.