The Physical Performance Show 74: Dr Rich Willy - Running Researcher & Physical Therapist at University of Montana (Assoc Prof.)
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Sep 4, 2017 Dr. Rich Willy, Running Researcher & Physical Therapist at University of Montana, discusses running mechanics, injuries, strength training for runners, running shoes, and trends in running technology. He shares insights on knee pain, the impact of increasing running cadence on joint loads, and the role of strength training in running. He also explores the potential downside of relying too heavily on devices and promotes his work and book on strength training.
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Treat Knee Pain With Strength And Movement
- Use active exercise therapy and strength training to treat patellofemoral pain rather than defaulting to rest or surgery.
- Keep moving and consider short-term gait changes while you build tissue tolerance.
Raise Cadence To Lower Knee Load
- Increase running cadence by ~5–7.5% to reduce patellofemoral joint loads up to 20%.
- Use real-time feedback from a GPS watch or phone app to make and maintain the change.
Strength Train With Low Reps For Running
- Do low-rep, high-intensity isolation strength work (6–8 reps, near exhaustion) for running resilience.
- Use leg-extension and calf machines to load tissues equivalently to running without extra mileage.