Getting Back into the Runner’s Groove

For skiers, snowshoers, fort-builders, and frozen-Lawrence-Lake hockey players, winter ‘16/’17 was one for the record books…in more ways than one. Every glorious fluffy-snow day was matched with a frozen mess of a buried driveway and a day cooped up raiding the pantry and a Netflix binge.

Now, Spring is officially sprung and the thought of using our legs for anything but riding the lift up to carve down is both tantalizing and tormenting. Kick starting a training regimen or even simply getting into the groove of running again can seem like a towering feat. Trust us: it’s easier than you think. We’ve outlined our top tips below. And if you get to the bottom of the page and still feel perplexed, simply give us a call! 

Quick Tips for Springtime Runners

Go on a “shopping spree”

Three words: rotate. your. shoes. A study by the Sports Medicine Research Laboratory in Luxembourg has shown that wearing the same shoe for too long is oftentimes a principal cause of overuse injury. In the study, runners who rotated between multiple pairs of running shoes  (3.6 sets of kicks, on average) during the study had a 39 percent lower risk of injury!


Create variety in your running routes. 

Plan for hill repeat and track workout days and others that are solely dedicated to exploring a flat neighborhood or the waterfront. Switch up distance/endurance runs and short, enjoyable jaunts.  

Our Favorite Local Spots:


  • Hill repeats in the east side neighborhoods
  • The Second Street Stairs
  • Repeats up the hairpin turns of Old Columbia River Drive  
  • Distance at Syncline (beware of poison oak during the high summer months)
  • Quick bursts up and down the waterfront (and a cold, tasty Pfriem reward)
  • A scenic jaunt down Mosier Twin Tunnels

Increase your cadence

Translation: practice smaller strides and more steps per minute. Increasing your cadence has shown to decrease overuse injuries. A cool way to track your cadence is by using a metronome—yes, there’s an app for that

Start by attempting to increase your cadence by 5%. For example, if you are running at a tempo of 150 steps per minute, try to increase to 157.5.

Add strength into your training program

One common misconception among endurance athletes is that lifting weights is counterproductive. Current research indicates that increasing weight and reducing reps actually increases muscle efficiency and strengthens the musculo-tendinous unit when performing endurance activities like running or cycling. Our advice: Try to replicate your running biomechanics with unilateral stabilization exercises such as single leg squats and deadlifts. 

Interested in scheduling an appointment with one of our fabulous doctors or massage therapists? Get in touch with us today—we’ll help you kick start your regimen. For more tips and tricks, catch us on Facebook and keep an eye out for upcoming free events!