Your top running questions answered!

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As a running specialist, I get many recurrent questions from my clients. Here are some of the most common ones I hear and my recommendations…

What type of shoes should I be wearing?

There is more and more evidence that wearing “minimalist” shoes promotes better performance and decreases potential injuries. These shoes tend to have thinner soles, and are very flexible. However, this does not mean performance will be improved immediately upon changing shoes. In fact, many of my clients have told me that they tried the more “minimalist” shoes before, and found they were sore the next day. You’ll need to get accustomed to these type of shoes if you’re used to running in rigid shoes. A program could be made, for example, to switch to less rigid shoes for part of a run.  This will gradually help you to get used to the new shoes.

Why would flexible and less rigid shoes decrease potential injuries? Isn’t there less support?

There is evidence to support that we change the way we run with shoes that have thicker soles. We tend to land more often on our heels with thicker and more rigid shoes than more “minimalist” shoes. It’s been theorized that this is due to the fact that we are tricking our brains into thinking that heel striking is fine, because we feel less impact at the heel. However, it’s been shown that heel strike running causes much more impact at the ankle, knee, hip and even the lower back compared to a mid-foot strike regardless of what type of shoes you wear.

I heard mid-foot running is the best way to run. Should I change the way I run now?

The answer to this question really depends. If you have a race coming up in a month or less, my answer would be a definite no. Changing the way you run could decrease your performance in the short term and can also cause various types of pain, since you are favoring different muscle groups. However, if it is a long term goal to increase your performance, then a program  should be customized for you, so that you can be sure of your progress. If you would like ways to decrease pain or prevent injuries, then your run needs to be evaluated to see if it could be causing any potential muscular dysfunction or weakness in your body. Typically, a change in the way that you run should be accompanied by a specific exercise program, so your muscle strength, endurance and flexibility can catch up with the rest of your body.

Have more questions for Kevin? Book your appointment today!


Meet Kevin…one of Cappino’s skilled physiotherapists.   

KEVIN CHEN, B.Sc., M.Sc. A, PhT  graduated from McGill University in 2011, with a Bachelor’s of Science in Physical Therapy, and in 2012 with a Master’s of Science, Applied in Physical Therapy, and is a  member of the l’Ordre professionnelle de la physiothérapie du Québec.

Kevin has worked with a diverse population of patients and has helped many athletes get back into their game, including baseball players, dancers, runners and golfers.

Kevin’s interest in continued education has resulted in specialized certification in: the prevention and treatment of runners as a Certified Running Specialist by The Running Clinic; the Advanced Cervico-thoracic Complex Certification, enabling  him to accurately evaluate and effectively treat neck pain, back pain and headaches; and the reACT Concussion Attestation Program, allowing him to better evaluate and treat recreational and elite athletes with concussions.

Kevin enjoys casual mixed martial arts, jogging and going to the gym in his spare time. Book an appointment with Kevin.

For more information on our physiotherapy services, click here.





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Cappino Physiotherapy and Wellness Center offers innovative, hands-on treatment techniques to heal injuries faster and to improve quality of life.

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