Run Congruently

This month’s content is on running because, well…’tis the season. As the marathon runner of the group, I was elected as author but you’ll see content on Instagram from each of our therapists with their unique contributions. I’ve also included a summary of some of the different methods mentioned below in case there is interest, and obviously for SEO. 

We have Kelsey, who subscribes to a specific training regimen called Pose method. Of course there is Travis who has blended his functional manual therapy background and knowledge of gait patterns to inform optimal biomechanics and now we are blessed with Cay with her yoga background guiding us on strategies for pre race warm ups and helpful stretching techniques to unwind post run. And I’ve worked with enough runners to know that none of y’all spend enough time on recovery and mobility… 

As for me, I’m a believer that every body can run (even though my hypermobile friends are generally forbidden) and from following trends over time, there are many ways to enhance running technique. We have watched trends come and go in this industry. Fortunately, the trends help to add insight to the incredible volume of information we have about running. In this case, it was the tremendous value of injury prevention that comes with increasing cadence and thereby decreasing stride length which naturally reduces joint loading. We have ultimately discovered that there isn’t just one “right way” to run but that there are many different strategies to train runners to be faster or run safer. 

Over my career I have worked in different settings that utilized many of these different strategies to improve running form. I have been at NYU using high end software to detect specific angles and analyze data. I have worked with a company called Spring to exclusively look at cadence training. I have seen the Pose Method work wonders for athletes increasing their speed while at Novant. I have had friends become highly successful with interval training and Chi Method. Ultimately, I read a compelling research article that said that the most effective way of creating change is through visual feedback. Seeing is believing. This fits with my current understanding of motor control, which is why I continue to rely heavily on video analysis for my running clients. 

I am so proud to work at a clinic which boasts a diversity of highly trained therapists. Not only does this allow us to learn from one another, it also allows us to cater to a diverse population with different needs, beliefs and preferences. In school we are taught about the three legged stool of the evidence based approach: clinical research, clinical expertise, and patient preferences. The best care comes from a stool that has balance- all three parts are equal. In healthcare today, it seems to me that we’ve forgotten this third leg and so at Congruency we make sure to give it the respect it deserves.

If you’re wanting to improve your running, there’s not one right way, but there is a way that is right for you. I invite you to look into some of the examples below and see what speaks to you, knowing that when you speak to us, we will listen.

Chi Running:

Chi Running is a running technique inspired by the principles of Tai Chi, focusing on mindfulness, body awareness, and energy efficiency. Developed by Danny Dreyer, it emphasizes relaxation, proper posture, and engaging the core muscles to promote fluid movement and reduce stress on the body.

Key Principles:

1. Posture: Maintaining a tall posture with a slight forward lean from the ankles.

2. Midfoot Strike: Landing with the midfoot under the body's center of gravity to minimize impact.

3. Relaxation: Staying relaxed while running to conserve energy and reduce tension.

Pose Method:

The Pose Method of running, created by Dr. Nicholas Romanov, emphasizes the concept of falling forward and utilizing gravity to propel the body forward efficiently. It focuses on the proper alignment of the body and a quick, light footstrike.

Key Principles:

1. Pose Position: Adopting a pose position with the body leaning slightly forward from the ankles.

2. Falling Forward: Initiating movement by leaning forward and allowing gravity to pull the body forward.

3. Quick Footstrike: Landing on the balls of the feet with a short contact time to minimize braking forces.

Biomechanics:

Biomechanics-based running techniques analyze the mechanics of running, aiming to optimize efficiency and minimize the risk of injury by understanding how the body moves during running. This approach incorporates principles from biomechanics, physiology, and sports science.

Key Principles:

1. Proper Alignment: Ensuring alignment of the body segments to distribute forces evenly.

2. Footstrike Pattern: Analyzing footstrike patterns (e.g., heel strike, midfoot strike, forefoot strike) and their impact on performance and injury risk.

3. Individualized Approach: Tailoring running techniques based on individual biomechanics, strengths, and weaknesses.

Evidence-Based Injury Prevention:

Recent research in running injury prevention emphasizes several evidence-based strategies:

1. Gradual Progression: Gradually increasing running volume and intensity to allow the body to adapt and reduce the risk of overuse injuries.

2. Strength Training: Incorporating strength training exercises targeting key muscles involved in running, such as the core, glutes, and lower limbs, to improve stability and reduce injury risk.

3. Proper Footwear: Choosing appropriate footwear based on individual biomechanics and running gait to provide adequate support and cushioning.

4. Biomechanical Analysis: Conducting biomechanical assessments to identify any imbalances or inefficiencies in running technique and implementing corrective measures.