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Coach's Corner with The Running Physio, Lauren Roberts, is a regular column in iRun magazine. Here, Lauren answers your burining questions about training, injury and shoe recommendations. Got a question you want Lauren to answer Email ben@irun.ca to be featured! Check out Lauren's Q&As from the latest Issue of iRun:
What type of cross-training is best for my off-season?
A: Let’s first define “cross-training,” or “XT.” For runners doing a repetitive motion over and over again, cross-training is essentially any type of exercise or movement that isn’t running. This can include cycling, yoga, pilates, elliptical, swimming, or strength training. It has been documented that adding 1-2 days of cross-training during your season can potentially decrease likelihood of injury, probably because you are using different muscles and motor patterns than you are in running and therefore decreasing the chance of injuring those muscles or tendons. However, in the off-season, it’s important to ask yourself what the purpose of your cross-training should be. To improve performance or running economy, your best bet is a periodized 12-week strength program that focuses on high-load and low-rep lower body exercises and explosive plyometrics. Examples of these exercises include:
- Squats
- Leg Curls
- Calf Raises
- Hurdle Hops
- Bounding
For runners who haven’t done a lot of previous strength training, the effects of these exercises will be much more prevalent than in someone who routinely strength trains. This means that if you are a newer runner, you can almost certainly expect improvements by the spring. Alternatively, if you’re a little more seasoned in the weight room, you should focus on improving your max explosive power to crush your PB.
A word of caution - activities like yoga or stretch classes can feel really great, but are often poor choices. Healthy, speedy runners actually have slightly “stiffer” tissues. A pilates or reformer class can often be a wiser choice if you’re looking for a similar energy, as these classes are much more strength focussed without the end-range muscle strain. Happy strengthening!
Is a running analysis really worth the money?
A: In the world of running, progress is all about understanding what’s working and what’s not. This is where running analysis—an examination of your technique, form, and performance data—comes in. By taking a closer look at the way you run, you can find key insights that may help you run faster, longer, and with fewer injuries. But is it actually worth it?
Running analysis is much more than just tracking miles or minutes. It’s a detailed look at biomechanics—such as foot strike, stride length, cadence, and posture—as well as strength, flexibility, and alignment. Whether done through high-speed video, wearable tech, or force plate sensors, the goal is to identify subtle issues that might be slowing you down or putting you at risk for injury.
Where things get a little complicated is in understanding that there is no one universal “right” way to run, and many successful pro athletes often exhibit “less than perfect” form.
Our bodies are amazing things. They are able to adapt to all different types of movements and exercises gradually, over time. Regardless of your form, if you are following a structured training plan, rotating running shoes, and including a form of cross-training, your odds of injury are decreased and you will continue to gradually get faster over time. However, if you are suffering from frequent injury or a plateau in performance, it’s highly likely that something in your form is contributing.
Regardless of form, there are biomechanical inefficiencies like over-striding that can lead to joint stress and poor energy return. An analysis can reveal these patterns, helping you make tweaks to optimize efficiency, without fully overhauling your form. Even small adjustments, like slightly shortening your stride, can make a big difference in both comfort and speed.
For injury-prone runners, analysis is invaluable. Certain imbalances, such as weak glutes or tight calves, can cause repeated strain on specific joints or muscles. By pinpointing these weak spots, you can add targeted strength and mobility exercises to your routine, reducing your risk of injury.
The best part? Running analysis isn’t just for elite athletes. In fact, beginner runners are perfect candidates as it is easier to develop good habits earlier in your running journey. But, be mindful that the clinic you visit has physiotherapists, chiropractors, or kinesiologists who are properly trained on working with runners as this is a specific skill set that not all practitioners receive in school. Be sure they ask you questions about your running mileage, goals, and recovery strategies as these are all crucial parts of staying healthy!
In the end, running analysis is about maximizing your body’s potential, one stride at a time. By embracing a science-backed approach, you’re not only setting yourself up for faster times but a safer, healthier running journey.
The Running Physio at Athlete’s Care is a specialized, science-driven program designed to address the unique needs of runners at all levels, from beginners to elite athletes. This program focuses on injury recovery, injury prevention, performance enhancement, and long-term musculoskeletal health.
This program is ideal for:
- Runners recovering from acute or chronic injuries
- Those looking to improve running efficiency and prevent future injuries
- Athletes preparing for marathons, ultramarathons, or other competitive events
- Casual runners seeking to build sustainable running habits
Our Runner’s Program equips runners with the tools and knowledge to heal, train smarter, and achieve their running goals while maintaining long-term health. Click here to learn more about the Athlete's Care Runners Program or to book an appointment.
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