Most runners treat an injury the same way. It hurts, so they ice it and rest it. It calms down, they go back to running, and it comes back.
Here’s what I tell every runner who walks in: running is plyometrics. Every stride is a small jump. Your body has to absorb force when your foot hits the ground and spring you forward, thousands of times a run. If your body can’t do that well, something starts to hurt.
Every stride is a jump
When you run, your tendons work like springs. They load when you land and release when you push off. That is what makes running feel easy when you’re fit and heavy when you’re not.
Most runners never train that quality. They only run, or they lift slowly, or they never lift at all. So the spring never gets built, and the Achilles, foot, knee or hip ends up taking more than it’s ready for.
What runners get wrong
- They ice it and rest it. Rest settles pain down. It doesn’t make anything stronger.
- They don’t start strengthening. Holds and strength work can usually begin early, without flaring things up.
- They skip jumping and power work. If running is jumping, you have to train jumping.
- They lift slowly or not at all. A runner needs a strong base and the ability to produce force fast.
How I test a runner
I don’t guess. Before we build a plan, I look at:
- Single-leg strength and single-leg power. Running happens one leg at a time, so that’s how I test it.
- Springiness. Hop and jump tests show how well you absorb force and bounce back off the ground, and whether one side is behind the other.
- Your form, and your foot. How you strike the ground matters, and so does how well your foot holds up when you land.
If something hurts, like a knee, I also test the strength of the muscles around it so we know exactly what’s behind.
My five rules of running
- Strike the ground correctly.
- Land right below your hip, not out in front of you.
- Scissor your legs.
- Keep your foot pulled up as it comes down.
- Use your arms.
When are you ready for full mileage?
I don’t go by the calendar. You go back to full mileage and racing when the testing says you’re ready:
- Small bouncy jumps look the same on both legs.
- Jumping, single-leg power and strength test above 90% of the other side.
- You have full range of motion and a strong base in the big lifts.
- You can load and absorb force, and your foot stays stiff and controlled when you land.
Springiness is probably the most important one. It’s also the one most runners have never trained.
Work with us
At The Premier Athlete in Miami, I work with high school and college track athletes, marathoners and weekend runners. The goal isn’t only to calm the pain down. It’s to build a body that can handle the running you want to do.
Learn more about running injury rehab in Miami →
This article is for general education and isn’t a substitute for an individual evaluation.