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LET'S TALK RUNNING

"Welcome to the Healthy Body PT running blog!

Whether you’re a seasoned marathoner, weekend jogger, or just lacing up your shoes for the very first time, you’ve found the right place!

We’ll be sharing general information from the physical therapy perspective including training strategies, helpful anatomy insights, health and safety tips, gear recommendations, and plenty of motivation to keep you moving—no matter your pace or experience level. 

Happy miles ahead!"

When people think of the calf muscle complex or “triceps surae,” they often focus on the large, superficial gastrocnemius muscle due to its prominent location and shape. However, the complex also includes another crucial muscle: the soleus. Positioned deep beneath the gastrocnemius, the soleus plays a vital role in ankle function and plantarflexion, making it a key driver of locomotion and a major force producer in the lower limb.


For runners, the soleus muscle is arguably the most important component of the calf complex due to its significant contribution to both push-off and acceleration, as well as its role in maintaining lower limb stability during the running gait cycle. The soleus can generate forces up to eight times a person's body weight during high-speed running, thanks to its large cross-sectional area and muscle fiber orientation. Unlike the gastrocnemius, which crosses both the ankle and knee joints (making it a biarticular muscle), the soleus is a uniarticular muscle. This means its effects are confined to the ankle joint, as it attaches distally to the Achilles tendon and does not influence knee motion. The primary function of the soleus is plantarflexion of the ankle, and it is particularly active when the knee is flexed, whereas the gastrocnemius is less active when the knee is bent.


Another reason the soleus is crucial for runners is its composition of Type I or “slow-twitch” muscle fibers. These fibers are well-suited for high-volume training due to their high mitochondrial and myoglobin content. The soleus's aerobic nature makes it more resistant to fatigue, playing a significant role in endurance running.


Training the Soleus for Optimal Performance


To optimize the performance of the soleus, it’s important to tailor your training specifically to this muscle. Since the soleus acts exclusively on the ankle joint as a plantar flexor, exercises should target it while the knee is flexed. This position minimizes the involvement of the gastrocnemius, which crosses both joints. The seated calf raise is an effective exercise for isolating the soleus, as it ensures that the soleus is the primary muscle engaged in plantarflexion.


When designing a training program for the soleus, consider factors such as frequency, intensity, volume, and exercise selection. Due to the high proportion of slow-twitch fibers, the soleus benefits from high-volume and high-frequency training. It also responds well to high-load strength training, given its substantial force output potential.


Here’s a sample soleus strengthening program:


  • Exercise: Seated and/or bent-knee calf raises (single or double leg)

  • Frequency: 2-4 sessions per week

  • Volume/Intensity: 3-4 sets of 15-20 repetitions with a load that induces appropriate fatigue


When trained with proper frequency, intensity, and technique, the soleus can significantly impact running performance. Strengthening the soleus can enhance running speed and endurance while reducing the risk of common running injuries, such as Achilles tendinopathy.


Whether you’re new to running, preparing for your first endurance event, or a seasoned runner looking to improve your performance, don’t overlook the importance of including soleus-focused exercises in your strength training regimen!



Running cadence, also known as "step rate" or "stride rate," refers to the number of times your feet hit the ground, or the number of steps you take, per minute (SPM). Cadence can be highly variable from person to person. Even if you're relatively new to the running world, you've likely heard about cadence in relation to running performance and may have encountered specific numbers touted as "ideal" targets. So, what does cadence really mean in relation to running mechanics, performance, and injury risk, and why should you care?


Is There Really a Specific Number to Strive For with Cadence?


For a long time, 180 SPM was considered the optimal cadence for runners, promoting improved running economy and efficiency. This number came from running coach Jack Daniels, who studied the turnover rates of elite runners in the 1984 Olympics. He found that these runners had a cadence of at least 180 SPM, with some even hitting closer to 200 SPM. This finding quickly set a target number for runners of all kinds, from recreational to professional. While a higher cadence is generally associated with improved speed and performance, further research has shown that cadence is not "one size fits all." Many individual factors, including height, weight, running surface, running experience, and footwear choices, can affect cadence. For instance, a taller runner with longer legs will naturally have a longer stride and generally lower cadence compared to a shorter individual running at a similar speed.


Why a Higher Cadence Matters


Despite variability, striving for a higher cadence may positively impact running economy and reduce overall injury risk. A lower step rate increases ground contact time, leading to greater forces that must be absorbed by the body's musculoskeletal system. This increased force can elevate the risk of overuse injuries.


Cadence & Overstriding: What Is the Relationship?


Overstriding is a common gait deviation seen in runners, particularly those new to running. It tends to go hand-in-hand with a heel-striking pattern and a lower cadence. With overstriding, the runner's stride length is too long, and their heel hits the ground far in front of their center of mass. This increases the ground reaction forces absorbed by the body and compromises forward momentum, leading to decreased running economy and increased stress on bones, joints, and muscles, which can lead to injury over time.


Cadence and overstriding tend to have an inverse relationship. As step rate increases, stride length naturally decreases. When your legs are moving faster, your steps become shorter and quicker, making it harder to maintain an overstriding pattern. This change in the angle of your tibia (shin) at the end of the swing phase causes your foot to land closer to your center of mass, reducing ground reaction forces and improving running efficiency.


How to Adjust Your Cadence


If you're trying to make adjustments in your running form or technique, it’s a good idea to start small and gradually build up to allow your body to adjust without leading to other issues. This same principle applies to running cadence. Research indicates that even a 5-10% increase in cadence can significantly improve running efficiency, enhance running economy, and reduce injury risk due to decreased forces and associated load on the body.


The easiest way to adjust your cadence is to use a metronome and focus on taking quicker, shorter steps. Apps like RunTempo can be downloaded to your phone or watch. Start by finding your average, natural cadence over a few runs, and then make small adjustments over time. Begin with just a 5% higher set cadence that you try to match during short intervals on your run. Even a 5% increase may feel unnatural initially but is usually tolerable. Once you can maintain this new cadence comfortably for your full run duration on multiple outings, you can make another small increase until you hit your target. If you don’t have access to a metronome, you can count your steps for 30 seconds and multiply by two to find your average cadence, then check this intermittently during your run to ensure you're hitting your new target.


Conclusion

Increasing your cadence can directly impact your running efficiency by leading to lighter, quicker steps, keeping foot contact closer to your center of mass, and reducing associated forces on the body. While there is no perfect number that applies to everyone, developing a higher cadence can improve running performance by facilitating faster speeds over time and reducing injury risk related to heavy, repeated ground contact and overstriding. Start small when making a change, and gradually build up to allow your body to adapt until your new cadence feels natural. This will enable you to reap the performance benefits and reduce the risk of injury.



Sleep plays a crucial role in your running journey. Whether you're a seasoned marathoner, a casual jogger, or hitting the trails for the first time, prioritizing quality sleep is essential for reaching your peak potential.


First and foremost, sleep is when your body truly heals and repairs itself. Running subjects your muscles, joints, and connective tissues to repetitive stress. Quality sleep allows your body to undergo essential repair processes, replenishing glycogen stores, repairing muscle fibers, and bolstering your immune system. Without sufficient rest, your risk of injury increases, and your body's ability to adapt and improve diminishes.


Furthermore, sleep is the ultimate performance enhancer. During the deepest stages of sleep, your body releases human growth hormone (HGH), a key player in muscle growth, tissue repair, and fat metabolism. Additionally, adequate sleep improves cognitive function, reaction time, and decision-making—critical aspects of running performance, especially during races and high-intensity workouts.


Lastly, let's not overlook the impact of sleep on recovery. Effective recovery is just as important as training itself. During sleep, your body regulates inflammation, clears out metabolic waste products, and consolidates motor memories, helping you refine your running technique and form. Without proper recovery, you're more prone to overtraining, burnout, and subpar performances.


In conclusion, if you're serious about excelling as a runner, make quality sleep a top priority in your training regimen. Aim for 7-9 hours of uninterrupted sleep each night, create a conducive sleep environment, and establish pre-bedtime rituals to signal to your body that it's time to wind down. Remember, sleep is not a luxury—it's a fundamental pillar of performance and overall health. So, lace up those running shoes, but don't forget the importance of a restorative night’s sleep beforehand to optimize recovery and performance. Your body and your running goals will thank you for it.



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