Active recovery: Increase the number of steps you take per minute by five to 10 per cent. Count your steps, do the maths, then search Spotify for, say, ‘175 beats per minute’, to find songs to listen to while running. Riding a stationary bike can help, too. ‘Being on an indoor bike can help you get a feel for a high cadence, which you can carry over to running,’ says Colleen Brough, assistant professor at Columbia University’s physical therapy programme in the US. ‘On the bike, focus on activating the abdominals and the glutes, which help stabilise the pelvis and improve running mechanics.’
Relapse prevention: Runners with an exaggerated heel strike are most likely to suffer from shin splints. Increasing your cadence will lead to a shorter stride length.
Runner beware: ‘If you return to running too quickly, this injury can quickly turn into a stress fracture,’ says Brough. Follow each running day with two rest or cross-training days.