Running & Iliotibial Band Syndrome

What is it? The iliotibial band (ITB) is a band of connective tissue originating from muscles of the hip (glutes, tensor fascia lata) as well as the hip bone and extending down to the lateral (outside) part of the knee. When this band has increased tension in it, it can cause friction on the outside… Read More

Running & Achilles Tendinopathy

What is it? The Achilles tendon is the tendon that attaches the gastrocnemius and soleus muscles (main calf muscles) to the calcaneus (heel bone). With increased/repeated demands on the gastrocnemius and soleus muscles, too much stress can be put on the Achilles tendon, creating irritation of the tendon. To deal with the increased demands on… Read More

Running & Plantar Fasciitis

What is it? The plantar fascia is a thick band of connective tissue that originates from the heel to the bases of the toes. Its role is to provide a stability when pushing off. Plantar fasciitis is inflammation of this band of connective tissue, which results in pain under the heel or arch of the… Read More

Running & Shin Splints

What are they? The tibialis posterior and tibialis anterior are two muscles of the lower leg which attach along the length of the tibia. When these muscles are overused or there is increased stress put on them, this can irritate the fascia around the tibia called the periosteum. This is the most common form of… Read More

Running & Patello-femoral Syndrome

What is it? The patella (knee cap) is a « floating » bone and it’s positioning is very dependent on the different tissues that attach to it, as well as the alignment of the leg. When the positioning of the patella is not quite right, it can cause stress on the joint between the patella and the… Read More

Interval Running Programs

In my previous blog posts, I’ve described how a forefoot/midfoot strike is more efficient, and how wearing more minimalist running shoes, and increasing your cadence can help you achieve this more efficient running technique. Now comes the most important part – how to integrate these new interventions. Whenever you make a change to your running… Read More

Cadence: What is it and why is it important?

You might be aware that increasing your cadence (number of steps/minute) can make your running technique more efficient, but do you know why? To start, cadence is the number of steps you take in a minute. An ideal running cadence is between 170 bpm (steps/min) and 190 bpm. Anywhere in that range is considered mechanically… Read More

Minimalist Shoes

Sometimes less is more, which is the case with minimalist running shoes. The human body (and the human foot) are made to run. We have all of the necessary muscles to absorb the shock of landing and push-off. Therefore, our running shoes should allow our feet to feel the ground and to move freely to… Read More

Forefoot vs Heel strike

It is generally accepted within the running community that the proper foot strike when running is a forefoot (or midfoot) strike, and that heel striking should be avoided. But why?? Here’s a simplified explanation to help you understand the importance of the foot strike and how it can affect your running efficiency and your susceptibility… Read More

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