What causes problems/injuries with running.

In light of a recent thread (or should I say - yet another thread) that delves into the wants and desires to run in some sort of minimalist/barefoot style shoe I would like to throw some things out there based on my experience with running on and off for 20 years and also being a certified track and field coach.

The following things are what cause injury both in my experience and in coaching results:

1) Doing too much too soon.  What does this mean?  People newer to the sport or newer to running in general want to be faster.  We all do.  Even the people who have been running for years!  But what happens is someone will go out and do one of two things.  Ramp up their pace/effort too fast or ramp up their volume/distance too fast.  Each one of those categorically lead to running injuries.  Usually some form of tendonitis and inflamation (be it ITB, PF or other knee and foot issues).

Solution?  Build up slowly and don't worry about the pace so much.  Use the generic 10% rule - do not increase your overall volume by more than 10% each week.  And make every 4th or 5th week a "step-back" week where you do less.

2) Worrying about cadence and turnover numbers.  What does this mean?  For some silly reason people have gotten it into their heads that to run well and fast you must run around 90/180 (90 per foot or 180 total per minute footstrike).  "Well, it is what elite runners do, isn't it?  There have been a few studies that show this, right?"  Yes, there have been.  But here's the rub - they are also running sub-5 minute miles at the elite marathon level and around 6 at the elite IM distance for triathletes.  Guess what that means?  Their 180 steps per minute results in anywhere from 900 - 1100 steps per mile at a stride length of 4.8 to 5.87 feet.  What about those 9 to 10 minute milers trying to emulate that?  1620 - 1800 steps per mile at a stride length of 2.93 to 3.26 feet.  So who do you think is going to be higher risk?  The person running 700 steps less in a mile or the person running more??

Solution?  Don't worry about counting your steps.  Your stride will naturally fall into a rhythm with the pace you are going.  The faster you get, the faster your turnover will become.  Now, some may say "chicken and the egg - if you turnover faster, you will run faster!"  Well, that is correct.  The problem with that logic though?  your heart/aerobic condition becomes the limiter.  A car with 100 hp is only going to be able to go so fast, regardless of how high you can rev.

3) Thinking there is only one correct foot strike.  What does this mean?  Too often people believe what they read from marketing hype and that trend right now is that heel striking is evil and is the cause of all problems with running.  That is completely incorrect.  Not even remotely the case.  Huh?  It has been shown, again in elite runners, that well over 70% of the field has first contact in their foot strike with the heel.  And of the top finishers in races that percentage is higher.  No way, that can't be right!  Yes, it is.  How can that be?  The answer is simple.  It is not what PART of the foot lands first, it is WHERE that part of the foot lands in relation to the rest of the body.  The direct application of force that provides the maximum push is at a 90 degree angle.  This is why sprinters start in blocks and efficient runners run "tall" and elongated straight up.

Solution?  Add in some running drills to focus on landing upright and underneath your body line.  Try to pay attention to your running form and where your foot lands in relation to your body.  Do NOT worry about what part hits first.  The reality is that all of those mid-foot/forefoot weenies out there who think they are landing that way are incorrect and if you saw their strike in slow-mo their heel would still be hitting first.  Sprinters (100 - 400 meter runners)?  Sure, the may land that way.  But distance runners should not be.  It is not the way that your body was designed to run over distance.

Unfortunately, I see the "barefoot/minimalist" approach taking place of the whole forefoot/midfoot Newton crowd.  Keep these things in mind ^^^^ as you get into running and make this a long and enjoyable process.  Your body will adapt and make the physiological changes that are needed to run efficiently and quickly.

Remember, peaking in abilities in endurance sports takes 7 - 10 YEARS.  It takes that long for the physioloigcal adaptations to take place to build up your economy and efficiency of motion.  Too often people try to see results in 7 to 10 months.  That is almost always why they end up injured.

There is something we refer to as "training age" in athletes.  Just like growing up, you cannot expect a 1 year old to be able to run like a teenager.  If someone has only been running for a full season, then their training age is 1.  For newer athletes try to think in this manner.  You've gotta crawl before you walk and walk before you run.

I could go on for pages on this topic as it is one of the most critical things that I have to deal with since I work with newer and younger runners.  Getting them on the right path early means they can enjoy the sport for years.

Hope I've provided some insight.