Struggling with Injuries? These Science-Backed Fixes Could Get You Running Pain-Free

Estimated read time: 3.42 minutes (about as long as it takes to convince yourself that $80 Uber Eats is justified after your long run 🐶).

Hey Performance Nerds! Jonah here. 🤓

What if I told you your favorite fast hilly route might be 450% harder on your tissues than you think? 

Yep—your speed, terrain, and cadence might quietly be destroying your rehab. But the good news? Small tweaks can make a massive difference.

Here’s what we’re breaking down today:

• ✅ Why speed work can backfire on your Achilles and Knees 🚀 

• ✅ How terrain changes (uphill vs. downhill) shift leg damage 🦵

• ✅ A simple cadence tweak that cuts tissue damage immediately 😳

📚 Based on: Van Hooren et al., 2024 (Scand J Med Sci Sports)

🏃‍♂️ The Hidden Cost of Running Faster

Speed training is key for Marathon PRs—but it also increases tissue damage per step.

Running faster means:

• More speed = More force per step  ⬆️

• Proven Damage Increase: Research shows cumulative stress rises significantly at higher speeds.

  • Worst hit? The Achilles tendon, knees, and shins.

• Achilles beware: If Augie (my dog) had health insurance, 90% of his claims would say: “Chased squirrels too fast, too often—zero rest days.”

How to Minimize Damage When Returning From Injury:

• ✔ Limit high-speed sessions—save them for key workouts.

• ✔ Balance intensity—mix slow and fast runs.

• ✔ If injured, reduce volume of speed workouts first—not necessarily mileage.

Uphill vs. Downhill: Which is Safer 🏔️

Ever noticed how your legs feel completely different after running uphill compared to downhill? 

Here's why:

What this means for you:

• Knee pain? Stick to uphill, avoid downhill.

• Achilles issues? Avoid hills entirely.

• Shin problems? Stay on flat ground.

• Balance your terrain to avoid overloading one tissue.

Cadence: The Secret Fix? 🎵

Want a scientifically-backed way to reduce leg damage when you’re injured? Increase your cadence.

Why it Works:

• ✔ More steps per minute = lower impact per step  ⬇️

• Each step is gentler despite taking more steps—protecting your tissues from excessive damage.

The result? Less overall damage to every tissue

Here's the breakdown of a 10% increase in cadence:

Cadence Fix Plan: (ONLY adjust if injured & working with a coach/PT)

1. Find your baseline: Count steps for 60 seconds at your normal running pace

2. Target: Aim to increase by no more +10 steps per minute:

3. Implementation:

• Use a metronome app at your target BPM (example: Metronome Beats app)

• Create a playlist with songs matching your target cadence (visit runningbpm.com)

• Many Garmin/COROS watches have real-time cadence feedback

4. Only change cadence if needed—don’t fix what isn’t broken.

Practical Summary: What Should YOU Do?

If you have knee pain:

• ✔ Slightly slow your paces 

• ✔ More uphill, less downhill 

• ✔ Increase cadence by 5-10%

If you have Achilles issues:

• ✔ Prioritize slower paces (biggest impact!) 

• ✔ Avoid uphill running completely

• ✔ Increase cadence (huge benefit!)

If you have shin issues:

• ✔ Stick to flat surfaces 

• ✔ Moderately reduce speed 

• ✔ Slightly increase cadence

🔥 The Big Win: Keep Running While You Heal

Reducing injury risk doesn’t mean cutting all training. Instead, adjust:

• ✅ Speed (reduce force per step)

• ✅ Terrain (shift stress between tissues)

• ✅ Cadence (spread impact evenly)

🚨 Are Your Easy Runs Making You Slower?

Did you miss my post about why Your Easy Runs Might Be Making You Slower? You can find it below!

I won’t lie. These posts take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!