Why Running Places Demands on Your Body

Running is a repetitive impact activity. With every step, forces travel through your feet, ankles, knees, hips, pelvis, and spine. If one area is not moving well, another part of the body often compensates, which can increase strain elsewhere.

Common running complaints we see include:

• Foot or ankle discomfort
• Knee pain
• Hip tightness
• Lower back stiffness
• Neck and shoulder tension
• Recurring running injuries

Chiropractic care focuses on improving joint movement, posture, and coordination, helping your body move more efficiently with every stride.

Simple Tips to Help You Run Smarter

1. Check How Your Body Moves

Good running starts with good movement. A chiropractic assessment looks at how your spine, pelvis, hips, knees, and feet are working together. Restrictions in one area can affect stride efficiency and increase injury risk. A movement and posture check can help identify areas that may be overworking or underperforming, allowing targeted treatment and advice to support smoother, more balanced running. 

2. Focus on Your Breathing

Breathing plays a surprisingly important role in running performance and endurance. Many runners unknowingly over-breathe or rely heavily on mouth breathing, which can increase fatigue and reduce efficiency. Learning to control breathing rhythm and intensity can help you maintain a sustainable pace. A useful guideline for beginners is the conversation test — if you are struggling to speak in short sentences while running, you may be pushing too hard. Gradually building speed and distance allows your body to adapt safely and reduces the likelihood of injury or burnout. 

3. Look After Your Feet

Your feet are your foundation when running. They absorb impact, provide balance, and help propel you forward. If your foot mechanics are not working efficiently, it can place extra strain on the knees, hips, and lower back. Foot alignment and strength both play key roles in stability. Some runners benefit from targeted strengthening exercises, while others may require advice regarding footwear or support options. 

4. Choose Appropriate Footwear

Wearing suitable trainers is essential for comfort, support, and injury prevention. The right footwear should suit your running style, foot structure, and training goals.

Points to consider include:

• Proper fit and sizing
• Adequate cushioning for your running distance
•  Support that matches your foot mechanics
•  Gradual transition if changing trainer type

Footwear should support natural movement rather than restrict it. At Parkstone Chiropractic & Wellness, we often discuss footwear choices alongside movement assessments to help runners make informed decisions. 

5. Warm Up and Listen to Your Body 

Preparing your body before running helps improve performance and reduce injury risk. A simple warm-up should include gentle mobility exercises and gradual increases in pace rather than immediately starting at full effort. If discomfort or pain develops during a run, it is usually best to slow down or stop. Continuing through pain often leads to longer recovery times and more significant injury. 

6. Stay Hydrated and Support Recovery

Hydration and nutrition play important roles in muscle recovery and overall performance. Drinking sufficient water and maintaining a balanced diet helps muscles repair and reduces fatigue. Recovery is just as important as training. Adequate rest, mobility work, and treatment when needed can help keep you running consistently. 

7. Build Running Gradually

Running improvements take time. Increasing mileage, speed, or intensity too quickly is one of the most common causes of injury. Gradual progression allows your muscles, joints, and connective tissues to adapt safely. Patience and consistency are key. Many runners find that once their movement improves, running begins to feel easier and more enjoyable