Optimizing running: Enhancing efficiency, preventing injuries, and debunking myths

Many evidence-based interventions can help to maximize running performance and reduce injury risk. Among the best ways to increase biomechanical efficiency are changing running cadence, choosing low-drop shoes, and using custom orthoses [1]. A higher cadence lowers peak effect forces at ground contact, relieving the musculoskeletal system of stress. Minimal heel-to-toe drop shoes help to reduce contact time and peak ground reaction forces, optimizing the stride. Furthermore, orthotic intervention is an important factor in the redistribution of plantar pressures, which improves comfort and functional stability during ambulation [1].