Whether you’re chasing a new personal best or simply want to enjoy pain-free runs, improving your performance isn’t just about running harder, it’s about running smarter. As a physiotherapist, I often see runners stagnate in their performance or struggle with avoidable injuries. However, with the right strategies, you can optimise your running efficiency, prevent injuries, and unlock your full potential.
Strength train like a runner:
The weightroom is often neglected because many runners believe that having more muscles will make you a slower runner and impact their aerobic capacity. The truth is that the weight training carry many benefits for runners, it can lead to increase strength which will help with running economy and prevent injuries. The aim is to train smart and target the appropriate muscles that runners use the most in their sport. For example, did you know that the soleus (one of the muscles in your calf) muscle is estimated to generate a force equivalent to 6.6 times body weight? Our expert physiotherapist will be able to help create a tailored strength and conditioning program for your upcoming running competition.
Analyse your running technique:
Your running technique plays a crucial role in how efficiently your body performs, especially over long distances. One of the most significant aspects of technique is cadence, this is the number of steps you take per minute. An optimal cadence typically ranges between 170–180 steps per minute, which helps reduce the amount of time your foot spends on the ground. A higher cadence is associated with lower ground impact forces, potentially reducing ground reaction forces by up to 20% when compared to lower step rates. This means less strain on your joints and a more efficient stride. If you’re unsure about your running form, consider booking a running assessment with one of our experienced physiotherapists. We’ll evaluate key elements like foot strike, vertical oscillation, and stride length, and identify common biomechanical inefficiencies. From there, we’ll guide you through personalised strategies to improve your technique and help you run more efficiently and injury-free.
Optimise your running program:
Training smart is essential when preparing for any running event. It starts with understanding your current capabilities and gradually building from there. Begin by establishing your baseline and increase your training load slowly and consistently. For example, a typical marathon training program spans 3 to 5 months of regular, structured running. Starting with three runs per week is a great foundation, including one long run each week to help your body adapt to extended distances. To minimise the risk of overuse injuries, avoid increasing your weekly mileage by more than 10%. Just as important as training days are your rest days, these are crucial for recovery and allow your body to repair and adapt to the stresses of running. Smart load management not only improves performance but also helps prevent common running-related injuries, keeping you on track for race day.
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care professional. We encourage you to discuss any questions or concerns you may have with your health care provider.
Reference:
Dorn, T.W., Schache, A.G. & Pandy, M.G., 2012. Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance. Journal of Experimental Biology, 215(11), pp.1944–1956. Available at: https://doi.org/10.1242/jeb.064527.