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Return to Sport: Running Injuries in Student-Athletes: Summary
Strength Training Strength training can not only reduce risk of injury but also improve running times. Proper supervision is necessary for youth athletes (high school athletes should have 1:15 coach to athlete ratio).
Running volume will vary based on age. In younger athletes (K-2nd grade) running should be limited to about ½ mile to 1 mile per day. As a child gets older (3rd–5th grade) they should be able to run up to a 5k. Around middle school age, if a child is internally motivated and follows a proper training program, it is appropriate for youth athletes to begin running further distances (10k, half, or full marathons) without medical intervention. As training increases, it is important to monitor for height, weight, menstrual cycles, and sleep hygiene.
LEARNING TIP! Strength should be progressed gradually, up to 1–3 sets of 8–12 repetitions for 2–3 days per week.
Plyometrics should also be included for proper bone load and prepare the athlete for running. This can include box jumps, hopping for distance, stair taps, and so on.
Train Running Form Running form should be globally assessed with cuing necessary to improve improper mechanics (e.g., limiting excessive rearfoot strike or cross-over step pattern). External cuing can be more helpful than internal cues and should be reduced over time. Changing a runners’ cadence to 165–180 can help with reducing ground reaction force, braking force, and patellofemoral stress, and decrease demand on the hip abductors.
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