Distance running in the United States includes a steady increase in the number of people choosing to participate in long distance running events. These events range from local 5 kilometer fun runs to competitive marathons. Running injuries commonly result from the repetitive stress and strain of training over a period of time. The number of running injuries has increased with the popularity of the sport. Injuries are more likely following periods of limited activity or when training volume is abruptly increased.
The body parts most likely to sustain a running injury are the knee, foot and hip. Some reports show 80-90% of marathon runners experience an injury during training and 60-70% of high school cross country runners sustain an injury that causes them to miss training time. The only proven method to completely avoid a running injury, is to avoid running. All runners will agree this recommendation is neither logical or enticing and a sedentary lifestyle is not without its own health risks. Running is a form of aerobic exercise which is good for the heart. Recently a movement to change the type of running footwear called minimalism has taken hold in retail markets. There is very little research on the idea of minimalism, but basic biomechanical research shows it does change how tissue stress is distributed as well as how an individual runs. To date there isn’t enough research to determine if minimalist shoes will prevent injury, aide in recovery, or improve performance.
One strategy to reduce loading to the lower extremities is to increase step rate. Step rate is the number of steps taken over a period of time and is determined by counting the total number of times your feet contact the ground in one minute. If running pace is not changed and step rate is increased then step length will decrease. By taking a shorter, quicker step a runner will decrease lower extremity loading. Decreasing loading will reduce the tissue stress and strain that leads to an overuse injury. There is still a lot left to learn about how shortening a runners stride will change injury risk, treatment, and performance, but the early research shows promising results. Researchers at the University of Wisconsin-Madison found a 5-10% increase in stride rate is sufficient to experience benefit, but there is not an ideal or preferred stride rate that everyone should aspire to achieve. Many of the benefits of minimalist shoes may simply result from taking a shorter stride. It is normal to experience general soreness in the back of the leg as a result of this running style, but isolated pain is not typical. A physical therapist trained in running gait evaluation should be consulted if you have a specific injury, or are interested in a more detailed analysis of running mechanics.
Evan Nelson 
