3 Metrics You Should Measure as a Distance Runner
Most people only track their pace and distance when measuring their running load. But when it comes managing injury risk, there are better metrics to track!
If you are constantly battling niggly running injuries, try keeping track of at least 1 of these and see if it starts to make a difference.
1. Heart Rate
Most people run too hard, too often. Keeping track of your heart rate during your runs helps manage intensity, fatigue, and recovery so training stress builds fitness without tipping you into overload.
If you only ever train in zone 4 or 5, when you should be in zone 2 or 3, this may be part of what is pushing you into the danger zone of injuries.
2. Cadence
Cadence measures how many steps you take per minute. A lot of beginner runners take too few steps per minute, resulting in overstriding. Small cadence changes can reduce braking forces and joint load, often useful for managing common running injuries.
As a rough guide we generally recommend aiming for about 160 - 180 steps per minute (less if running slower, more if faster). This is by no means a magic bullet, but it can give you a good place to start from.
3. Stride Length
Runners who land with their foot ahead of their centre of mass (overstriding) consistently show higher joint and tissue loads. Reducing your stride length can be a game changer in reducing your risk of injury and improving your running economy.
To check if your stride length is too long you can get a friend to film you side on, if your foot is landing in front of the drop down line from your knee this can often indicate that you are “putting on the breaks” rather than propelling yourself forward, leading to excessive joint force and a loss of efficiency.
Check out this video here to help: https://www.instagram.com/p/BYfGo8nDcrU/?igsh=MTZnczRwa3AxN2V4eQ==
By Mark Rennick - Senior Physio for Runners at Formotion Physio.
Check him out and book in with him here.