Tag Archives: Iliotibial band

Shorten Your Running Stride to Reduce Injury Risk

27 Apr

Steve Prefontaine of Oregon set a U.S. record in the 3,000-meter race on Saturday, June 26, 1972 in the Rose Festival Track Meet at Gresham, Oregon. His time was 7 minutes, 45.8 seconds. Profontaine will run 5,000 meters in the U.S. Olympic Trials which get underway on Thursday in Eugene. (AP Photo/Clark)

If you’re a runner — or if running is part of your training — shortening your stride can reduce your injury risk, according to research from Iowa State University.

Here’s the rationale: Reducing your stride length by as little as 5-10% places less strain on commonly injured areas, such as IT (Iliotibial) bands and knees.  The Iliotibial band is the connective tissue (ligament) extending from the pelvic bone to the shinbone. IT band syndrome occurs when this ligament becomes so tight that it rubs against the thighbone. Distance runners are especially susceptible to it.

Because shorter strides are less jarring, they help to reduce and ease the impact on these vulnerable areas.

Shorter strides are also more efficient, helping to improve your overall running economy.


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