Fundamentals of Running from Dr. Lauren:
Mechanics, Training Plans & Progression, and Injury Prevention
Mastering the fundamentals of running can make a huge difference in performance, endurance, and overall enjoyment. To work towards this, we’re going to take a deeper dive into three key aspects of running: running mechanics, training plans & progression, and injury prevention.
RUNNING MECHANICS
Everyone’s running gait is different and highly variable, but whether it’s your first run, or your daily ritual, ensuring your technique is dialed in and on point is the key to success. To help build muscular efficiency, prevent injury, and improve overall performance, check in with yourself with these important components:
Maintain a slight lean forward (but not bending at the waist!) with a natural rotation from side to side
Relax your shoulders with a natural arm swing
Avoid “overstriding” and let your foot land right beneath your body
Set your cadence between 170-180 steps per minute
TRAINING PLANS & PROGRESSIONS
Setting a running goal can serve as a wonderful motivator to staying active. But, before diving into a new running plan, it’s important to assess your current fitness level and establish your baseline. You can start by tracking your current pace, milage and rate of perceived exertion while running shorter distances.
Next, you’ll want to consider the duration of your plan. Most structured running plans range from 6-16 weeks and depend largely on your distance goal and baseline fitness.
A good plan should include a mix of different types of runs and workouts:
Easy Runs: low-intensity, conversational pace to build aerobic endurance.
Long Runs: usually 1x/week a longer, steady-paced run is used to improve stamina.
Speed Work: this includes intervals, sprints, or tempo runs to increase pace and efficiency.
Cross-Training: CrossFit, cycling, low-impact classes, yoga, or swimming can help build fitness while reducing impact.
Strength Training: 2-3x/week is foundational to improving muscle endurance and reducing the risk of injury.
Rest Days: Rest. And. Recover. Or risk short-term or even long-term injuries!
A plan that incorporates all of the above and prioritizes rest will help you improve overtime.
However, it is also important to avoid overtraining with a new plan.
To avoid this, keep the following top of mind:
Follow the 10% rule: increase weekly mileage by no more than 10% week to week. Doing too much too soon can increase risk of injury and burn out.
Keep your hard training days hard and your easy days easy, that includes those important rest days!
Strength training is non-negotiable. Just as much as you want to put in the miles, you have to also lift the weights
Recovery and rest days are critically necessary. These days are just as important as every other training day, and this what that looks like:
Prioritizing sleep and nutrition for muscle repair (remember the January & February newsletters?).
Using active recovery to help decrease soreness and improve blood flow. Active recovery looks like swimming, walking, yoga, cycling, or even mobility classes.
Pay attention to pain. This may be your body telling you something is off! If pain lasts more than a few days, it is important to seek individualized professional advice (that’s what we’re for!).
By following a structured plan with a balance of varied workouts, progression, and recovery, you can safely and effectively improve your running performance.
RUNNING STRENGTH FOR INJURY PREVENTION
Strength training is not just for injury prevention. It’s also key for building performance and capacity. Some of our favorite strength training exercises for runners are linked below.
One of the best ways for runners to get stronger is to perform exercises that look like running (i.e. being on one leg).
By focusing on strength, smart training, and proper recovery, you can stay injury-free and keep progressing toward your running goals.
Happy running!
