Adopting these four alterations in running technique significantly diminished my former knee discomfort, according to a seasoned running trainer.
Acclaimed personal trainer James Stirling, better known as London Fitness Guy, shares his insights on preventing knee pain while running, after learning the hard way during the 2019 London Marathon. In an interview with Fit&Well, Stirling highlighted the importance of adopting a methodical and comprehensive approach to marathon training to ward off injuries.
Having experienced knee pain due to overuse and running faster than his body was prepared for, Stirling decided to train as a running coach to ensure he and his clients could avoid the same pitfalls. After completing the Berlin Half Marathon, a race within the SuperHalfs series he aims to finish in the next two years, Stirling emphasizes a more patient, gradual, and long-term approach to marathon training.
- Embrace Running-Specific Strength Training
Adopting strength training regimens that cater to running's impact and demands has proven crucial for Stirling. His workouts now focus on single-leg exercises, plyometrics, and running-specific movements, to build his body's capacity to withstand running's repetitive nature and unilateral demands.
- Start Training Early
It's essential to allocate enough time for race preparation. Stirling advises runners not to rush their training, as most injuries occur when individuals approach race day with insufficient preparation. To reduce the risk of injury, it's recommended to plan for at least 12 weeks to train for a half marathon, with new runners requiring more time.
- Gradual Progression Is Key
Stirling advocates the "10% rule," which suggests increasing total running mileage by no more than 10% per week. This approach mirrors the incremental weight increases during weightlifting sessions or the number of home workout reps. If tracking weekly mileage across all runs appears too daunting, Stirling recommends applying the rule to your longest run instead.
- Embrace a Slow Pace
Stirling prioritizes zone 2 training, where he runs at 60-70% of his maximum heart rate, particularly during his longest weekly run. Slower pacing improves aerobic fitness, making faster runs feel effortless and decreasing stress on the joints and cardiovascular system. By thinking of each training session as a stress on the body, Stirling urges runners to balance high-stress workouts with easy runs to avoid injury while optimizing training efficiency.
In summary, London Fitness Guy's experience has highlighted the importance of gradual progression, early and patient preparation, and targeted strength training to maintain joint stability, prevent knee injuries, and remain injury-free during marathon training. By focusing on strength training, early preparation, gradual progression, and slow-paced training, runners can minimize their risk of knee pain and injuries.
- In addition to running, incorporating home workouts that focus on running-specific strength training, such as single-leg exercises, plyometrics, and running-specific movements, can help build your body's capacity to withstand running's repetitive nature and unilateral demands, as suggested by James Stirling, London Fitness Guy.
- For optimal results and to reduce the risk of injury, it is recommended to start training for a marathon well in advance, with at least 12 weeks for a half marathon, though new runners may require more time.
- To prevent overuse injuries, the "10% rule" can be applied, suggesting increasing total running mileage by no more than 10% per week, similar to the incremental weight increases during weightlifting sessions or the number of home workout reps.
- Instead of rushing through high-intensity workouts, focus on zone 2 training, where you run at 60-70% of your maximum heart rate, particularly during your longest weekly run. This slower-paced training improves aerobic fitness, making faster runs feel effortless and decreasing stress on the joints and cardiovascular system, as emphasized by Stirling.
