Study: Running 'softer' can protect your feet, knees

Running is a popular and effective way to stay fit, but many people worry about what all that pounding on pavement does to their body.

According to WRAL Dr. Allen Mask, new research shows that "running softer" could help.

The way you run does have an impact on how your body feels, according to a new study in the American Journal of Sports Medicine.

"If you're quad-dominant, you might put a lot more pressure to your knee when you're running," said Christopher Travers, exercise physiologist with the Cleveland Clinic. "If you're running more stiff-legged, then you're obviously putting more force to your knee, when you're landing, you're not landing with a bent leg, which we're looking for to get a softer landing."

The study included more than 300 novice runners, and researchers measured the landing force of their feet. One group ran at a slower pace, while the other group ran at a quicker pace.

Half of the runners learned how to run "softer," while other runners made no changes in their running style. After 12 months, the results showed runners who adopted a "softer" running style had 62 percent fewer injuries than the other study group.

Experts also say to take a look at your shoe -- where it most worn down reveals how your foot is landing.

"Check your shoes," said Travers. "Where are your wear-patterns at? Are you wearing out your heels quicker? Are you wearing out the mid-foot? Are you wearing out the right or left sides?"

Most importantly, Travers says runners should always "listen" to their bodies. Shin pain or knee pain may be an indication that you are "over-striding," or not using the proper muscles.