Essential Running Tips for Amputee Athletes

With the advancements of adaptive running equipment like running blades, racing wheelchairs, and handcycles on the rise, leg amputees now have more ways than ever to get involved in the sport of running. However, finding the right equipment can still be a daunting challenge. 

As individual needs are constantly evolving over time, how can amputee athletes maximize their running and training experience? 

“It’s all about trial and error,” says Achilles Freedom Team athlete and single leg amputee, Adam Popp. “What works best for someone else might not work best for you. This applies to shoes, prosthetics, nutrition, and training methods.”

“The first step is to try,” says double leg amputee and retired Master Sergeant Cedric King. “You’re never going to know until you make a commitment to something, make a commitment to yourself, and try.” 

Below are valuable tips from these fellow amputee athletes to help you get started on your running journey.

Finding the Right Equipment 

When adapting to new equipment, whether it’s running equipment or any other type of tools, the more you use it, the more you’ll understand what works for you and what doesn’t. The same goes for amputees adjusting to prosthetic limbs and running blades.

For bilateral amputees, one of the first steps in learning to walk on prosthetics involves using “shorties,” which are smaller, shorter prosthetic limbs that can be a foot or two, or just a few inches tall depending on the expertise of one’s prosthetist and/or physical therapist. Shorties gradually adjust to the sensation and movement of prosthetics. As you gain comfort and control, you can then decide the ideal size for your permanent prosthetics and running blades based on your needs and preferences. 

There are several factors to consider when choosing the height of your prosthetics. For example, the taller the prosthetic, the more distance you’ll cover with each step, requiring less energy for movement. However, this comes with trade-offs. A taller prosthetic can make you feel more top-heavy, therefore forcing your core muscles to engage more in order to maintain stability and balance while running.

Choosing the right sneakers can be equally as important, especially for single-leg amputees. While it’s easy to get caught up in the allure of flashy, fashionable sneakers, it’s important to prioritize comfort and functionality. A well-designed, supportive sneaker will not only improve comfort but also enhance your overall mobility and stability. Make sure to consider factors like fit, support, and durability over just appearance.

In the end, finding the right balance between function, comfort, and style will significantly improve your experience with your prosthetics and make running easier and more efficient.

The “Wear and Tear”

There are many important up-keep factors that need to be considered, not just your equipment, but your mind and body as well. 

As an amputee, your body is going to require different things than someone with two legs would need to help them cross that finish line. You’re going to burn a lot more calories as an amputee, so it’s important to listen to your body, hydrate and fuel up accordingly. 

Focus on skin care. Having your skin trapped inside rubber liners for hours at a time can really irritate the skin and cause it to tear easily, so keeping it hydrated is so important. It’s also important to use an antiperspirant because a larger amount of sweat and moisture on the prosthetic will cause you to take a different step than you would if it were dry which can lead to injury.  

Taking care of your mental health can be just as important as well. “You're going to have to work a lot harder than the average person, but you’re also going to have a much stronger mental complex about everything in life. If you do it right, physically and mentally, it makes you so much better,” says King. 

Training Approach

You’re going to learn as you go when it comes to training, but the real key to success is going to be consistency. Getting out there everyday and pushing yourself to new limits. 

The best way to start out is to keep your training simple and don’t overthink it. Once you get a handle on the basics, it’s helpful to dive into the physiology behind pacing, heart rate zones, and structured training. This can help take your progress to the next level. As you get stronger and adjust to the training, you will be able to further customize your workouts and training plans to help reach specific goals. 

It can be extremely beneficial to surround yourself with other people who not only understand some of the unique challenges you face as an amputee, but also who share similar goals and ambitions. 

“Connecting with supportive communities was key for me—local running clubs and peers with similar values made running more enjoyable and sustainable” says Popp. “Having other amputee runners to learn from, ask questions, and have conversations with helped me tremendously.” 

One Shoe, Endless Possibilities

For those single leg amputees who require only one shoe, several organizations accept donations of single shoes in good condition and may assist in finding the right fit. Additionally, certain retailers offer single shoes for sale. Below are some tips and resources to help amputees simplify and streamline their shoe-buying process. Many of these organizations will also accept donations of new or gently used shoes, a single shoe or a pair, that can be shared with those in need. 

• Reach out to a local prosthetist. They often know individuals who could benefit from receiving a single shoe.

• Connect with other amputees via social media or by meeting at events.
  Soles4Souls is a nonprofit organization that turns unwanted shoes and clothing into opportunity, by keeping them from going to waste and putting them to good use – providing relief, creating jobs and empowering people.

• National Odd Shoe Exchange is a non-profit organization that is a source of footwear for those requiring single shoes or pairs of differing sizes.

Visit our website for an additional list of resources for amputees and other athletes with disabilities. 

We thank our partner HOKA, for its continued support of our athletes with disabilities with shoe donations to meet their various needs, including repurposing single shoe donations for amputee athletes.

Adam Popp and Cedric King posing together with an Achilles guide at the 2022 Colfax Marathon.