Empowering Through Movement


Your body knows best

Whether you are a 5K runner, a weekend jogger or a competitive marathoner, learn to silence your inner over-achiever and respect our built-in warning signals: throbbing ache, soreness, lingering or recurrent pain… and seek guidance from a rehabilitation specialist or sports medicine physician.

An over-ambitious training schedule, skipping a dynamic warm-up, worn-out shoes and uneven terrain can all lead to injury. Be smart about running to avoid repetitive strain and cumulative trauma to enjoy a lifetime of healthy workout sessions.

Respect the 10% Rule

One of the most common causes of activity-related injury is doing too much, too soon, too fast. The culprit: over-training. Research tells us that individuals at highest risk of injury have limited to no running experience. Slowly increase mileage. Avoid weekly mileage increases greater than 10 percent. Alternate hard and easy training days. Rushing your training program will result in breaking down muscles and their tendons rather than building them up. The training schedule is just a guide. Be respectful of your rest and recuperation time.

Feet First

Your feet hit the ground running absorbing two to three times your body weight. Every runner’s biomechanics is unique. It is best to look for a well constructed, light weight shoe with good shock absorption. Correctly fitted shoes coupled with an over-the-counter insole or orthotic, if appropriate, can help compensate for imbalances, flat feet, high arches and ankle joint instability. They do not correct injuries.

Get fitted at a specialty running store. It’s all about the fit and, ultimately, your feet know best… also don’t forget to change out your shoes every 300-500 miles or at a minimum, yearly, if your mileage is not excessive. Use your shoes only for running.

The Knee Bone is Connected to…

For the majority of runners, a low-grade ache that shows up in the knee can be traced back to a sabotaging weakness in the hip region. With an effective hip and trunk strengthening program, the pain is generally abolished. This is where a rehabilitation specialist can help.

Cross Train

Build in the necessary time for cross-training. Your body needs a chance to use other muscle groups and the same muscle groups in varying planes of motion. Avoiding this is a definitive road to injury. Chains of muscles work together to absorb, control and reduce detrimental stress on your knees, feet and ankles.

The following resources may also be of help to you:
The Running Injury Clinic
Athletic Shoes – AAOS
Runners World Shoe Advisor
Tips for a safe running program – American Academy of Orthopaedic Surgeons (AAOS)



Getting started

Graded exposure is the key. Be smart about volume. As with any exercise, gradual increases in intensity, distance and frequency is important. Avoid too much, too soon. Remember, you should be able to maintain a conversation during your walking session without getting out of breath.


As in running, each individual’s walking gait is unique. What’s important for everyone is to hold your head high and maintain a straight spine while relaxing your arms, hips, knees and ankles. You should experience a smooth, gentle rolling motion from the heel to the great toe as weight shifts from one side to the other. Your heel should not aggressively strike the ground... remember to encourage soft feet as they enter into the ground. 

What kind of walking shoe?

Your feet absorb and transfer considerable load while walking. In deciding on footwear, a balance between cushion and stability is generally best. If you have a history of joint problems, cushioning and shock absorption is the priority. If your ankles are unstable, consider a well constructed shoe with more stability. You may also consult a specialist to learn if you require the additional help of an over-the-counter insole or orthotic. 

Change out Those Shoes

Depending on how you use your shoes and how frequently you walk, shoes wear out. Make sure that your shoes have not been sitting on a shelf for an extended period. The cushioning becomes less effective over time, even without use. It’s important to replace your shoes when they no longer provide the necessary cushioning and support for your foot and ankle. 

The following resources may also be of help to you:
Athletic Shoes – AAOS
Runners World Shoe Advisor
Tips for a safe running program – American Academy of Orthopaedic Surgeons (AAOS)