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10 Commandments for Runners

OMNE Chiropractic and Dr. Jace Peters treat runners of all ages and abilities. From Division I cross country athletes to patients trying to complete their first 5k.  Our sports chiropractic approach has helped runners keep running,  The following ten commandments for injured runners is from Chris Johnson, DPT who is an extremely smart physical therapist that produces some great content.


1. Five Will Give You 20

Only a five percent increase in step rate, relative to one’s preferred cadence, leads to a 20% reduction in energy absorption at the level of the knee. This is a valuable tool to allow runners to continue to train despite pain. 

2. If You Can Skip, You Can Run

I never cease to be amazed by a runner’s inability to skip. The performance demands of skipping are very similar to running. Skipping is also a plyometric activity that demands rhythm, timing, and reciprocity.

3. All Foot Strike Patterns Work, Until They Don't

All foot strikes are viable options when it comes to running, yet possess unique characteristics. One strike pattern is not necessarily superior to others in most cases. At day’s end, wouldn’t it be nice to be able to perform all three?

4. If There's One Thing You Should Do Beyond Running, It's Strength Training

At this point, the research has clearly demonstrated the benefits of strength training when it comes to safeguarding against overuse injuries. Strength training serves to build a runner’s capacity while eliciting neuromuscular adaptations and improved economy. Running and strength training is a winning combination. So don’t worry about putting on unnecessary muscle mass and go pick up some weights. I promise it will benefit you!

5. Never Forget That Running is Tri-Planar Activity

Although running is primarily a sagittal plane activity (straight ahead), we must never ignore the frontal and transverse planes when it comes to training. This is oftentimes where runners, especially females, require the most attention. Many of the rehab activities and exercises we perform at OMNE Chiropractic are addressing problems occurring in the frontal and transverse planes. 

6. You Must Be Able To Walk Before You Run

 If you are not able to tolerate walking, then chances are you are asking for trouble to attempt running. So, if you are rebounding from an injury, make sure that you are first able to tolerate walking, unless you want to prolong your recovery. Rule of thumb: be able to briskly walk a 5k prior to returning to running. More on this in later blog post. 

7. Never Be Victim of Defective Shoes

Simply because a shoe makes it into a store by no means guarantees that it is free of defects. Manufacturers will readily admit that defective shoes are a reality. It is therefore critical to screen for defects, particularly if you are rebounding from an injury. There are lots of great running shoe stores in Omaha. We have our favs and would be happy to refer you to them! 

8. The Term Recovery Run is an Oxymoron for Recreational and Sub-Elite Runners

How can a plyometric activity be used as a means to foster recovery? For most recreational runners, a recovery run is a walk.

9. Nothing Good is Happening The Longer Your Foot Is In Contact With the Ground

The longer your foot is in contact with the ground, the more range of motion and control you need. Unfortunately, most recreational runners are lacking in both of these departments. So get those feet turning over a bit faster. This gets back to increasing cadence a bit and shortening up your stride. Both are huge in injury management and prevention. 

10. When In Doubt, Take a Rest Day

Anytime a world class runner or endurance athlete is interviewed at the end of their career, and asked “What would you do differently if you could go back in time?” the response is invariably, “I would’ve rested more.” Up to this point in my career, I’ve never witnessed a runner get injured from taking a rest day. So when in doubt, leave it out


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