This guest post is from Runners’ Edge Alaska, a full-service sports physical therapy business in Anchorage. This is sponsored content; Runners’ Edge writes the posts, which I am editing for house style and little else, and has paid me for this exposure. I deeply appreciate their support of this site.
But this is also really good and helpful content, from a business that I think the world of. Runners’ Edge Alaska has kept me on track as I pursue my Masters athlete dreams, has helped my septuagenarian mother maintain bone health and overall strength and mobility as she moves into her 70s, and, by the way, has helped basically the entire U.S. Ski Team perform at their best over the past decade. Runners’ Edge Alaska has been at the last two Olympics and five World Championships as staff PT; you should listen to them when they talk about strength, mobility, nutrition, or other topics of interest to cross-country skiers of all ages.
Previously in this series: introducing the role of the physical therapist in high-level nordic ski racing. Today: things to keep in mind when transitioning from a winter of skiing to a spring and summer of running. And all the time: follow them on Instagram for tips, tricks, balance and strengthening drills, and more.
— Gavin Kentch
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Six Frequently Asked Questions When Transitioning from Skiing to Running
By Zuzana Rogers, PT, ScD, SCS, COMT
IOC Diploma in Sports Physical Therapy
Physiotherapist for the U.S. National Cross Country Ski Team
As we near the end of the cross-country ski season, many questions come up in regards to how to transition to running safely. You might know this from personal experience: As soon as you start running, the aches and pains that were hidden in the winter start to come up. Achilles pain? Check! Knee pain? Check! Hips start aching? Check! Big toe starts hurting? Check!
Here are frequently asked questions we encounter:
1. I am a skier who will be starting track and field season soon. How do I get ready?
“Pre-condition” your body. Your tendons, ligaments, muscles, joints, and your body as a whole need to be conditioned to become resilient to the load of running and jumping. Start with light outside runs on level surface and progress to hills. Gradually add plyometrics. You should be able to jump rope and/or hill bound without soreness before the track season starts.
Do I need to strength train? YES! YES! Cross-training and strength training will make you a stronger, healthier, and less injury-prone runner. Low and non-impact sports like cycling and swimming will help you build supporting muscles used in running and skiing, but you have to build strength to make your body more resilient! If you primarily run and bike during the summer, try to add 2 days of strength training per week.
2. How do I select my running shoes?
Select shoes based on fit comfort, your foot shape, and the activity/terrain you will be using them in. The best shoe for you is the one that fits well. Minimalist shoes tend to shift load towards your ankle, Achilles, and foot, while maximalist shoes (such as HOKAs) shift the load to the knees, hips, and low back. If your forefoot is wide, opt for wide toe box shoes such as Altra, New Balance (come in several widths) and similar. If your calves run tight and/or you are dealing with Achilles issues, opt for raised heel (higher drop shoes). But most importantly, make sure you are properly fitted with your shoes — visit your local running store that can do that for you.
3. I have Achilles pain — how long should I rest it?
Complete rest for Achilles tendinopathy does not work that great. First of all, try to figure out why your Achilles is talking to you — did you increase your training too much? Started running hills? Changed shoes?
If the condition is acute, especially if you feel swelling, it is okay to use ice, but only temporarily (2 days max). To protect you Achilles while it recovers, try temporarily adding a slight heel lift to your shoe. Don’t stretch, but you can foam roll your calf.
But best of all — talk to your PT! A skilled Physical Therapist will be able to help you navigate through your recovery.
4. My feet pronate — should I use arch supports?
It depends! We are generally opposed to a rigid arch support unless the foot needs to be mechanically corrected. More often, overpronation can happen due to specific weakness and muscle imbalance. It can also be genetic. Pronation is not bad — there is some degree of pronation that needs to happen for optimal foot function during walking and running.
A great remedy for pronated feet is foot strength! Allow your feet to work for you the way they were designed.
5. How should I increase my running mileage to minimize injury risk?
The rule of thumb is to increase your load (mileage, change of terrain) by about 10 percent per week. However, if you are starting from low mileage and doing okay with it, you can increase by more that 10% per week. Conversely, if your mileage is already high, add less than 10% per week and focus on recovery to get better.
6. Should I exercise through pain?
Generally, some discomfort is okay. If the discomfort resolves within 24 hours, you can continue to train. If it lasts more than 24 hours, back off. The pain may be due to too much load too soon.
We wish you a safe and enjoyable end of ski season and beginning of running season! Feel free to contact us with questions. Otherwise, see you on the trails!
Disclaimer: Since we don’t know you and we can’t perform a detailed examination, responses are general tips only and not medical or physical therapy advice. If you need detailed answers to your questions, please contact us directly.
