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Man running on a treadmill at a gym
Man running on a treadmill at a gym
Man running on a treadmill at a gym

by Adam Brown    MClScPT  FCAMPT
Registered Physiotherapist
updated July 18, 2020

Many of our patients consider running one of their passions but- unfortunately- we see quite a few runners who deal with nagging injuries that force them to spend time on the sidelines. This is a miserable place for a runner to be; we are not built to watch! Here’s a quick checklist to ensure you will be in top shape for that next race.

1) Slow and Steady Really Does Win the Race.

No, we aren’t suggesting you run slower but, rather, that you increase the length of your runs slowly. The total number of kilometers that you run in a week should never increase more than 10%. This allows your muscles, ligaments and bones to adapt to new stress without injury.

2) Take off the Brakes!

Despite the amount of controversy about how your foot should land on the ground, we can tell you that it should not feel like a collision between the ground and your foot. If each time your foot hits the ground you feel a jolt that slows you down, it is just a matter of time before an injury will occur.

3) Rest is Best.

Rest is a critical part of training. It provides time for your body to respond to the stress that you’ve placed on it to help it grow stronger. Remember that rest is not just about how your muscles feel; you must also consider your ligaments, tendons and bones, which may require even more rest than your leg muscles! So, for best results -and injury free running- do not skimp on rest.

4) Great Equipment Matters.

Too many of our consults begin with patients regretting not replacing their equipment years ago. If you want to participate in a sport, you must have the right tools. Injuries cost a lot more than a replacement set of shoes!


Apply these tips and you’ll be well on your way to an injury-free season. If you do find yourself having pain, or if you’re unsure about your form, come and see us early on. It’s much easier to get you back on your feet if we can intervene before the condition becomes chronic!

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Unsure if our services are appropriate for your problem? We offer a complimentary phone consultation with a registered physiotherapist to discuss your issue and provide honest advice about treatment options.

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