Running Technique Top 10 tips

Running technique is really interesting and poses a few questions. Is it something we should advise on and should we try and educate people about their running technique? I run with a friend and although I think my technique is better, she absolutely outstrips me on fitness, milage and lack of injuries, so what is the answer?? My first line is always if it’s not broken don’t fix it. I wouldn’t try and encourage my friend to change her technique, she’s running injury free and has been running for so long that if I start trying to tweak what her body is conditioned to do it will probably cause more harm than good. However, if she was getting recurrent injuries and struggling to build up milage then looking at technique may be beneficial. It may be that the reason mileage can’t be increased without injury is due to fatigue or excessive loading on tissue and this is where looking at running technique can be useful. So here are my top 10 tips if you’re starting out or think your technique needs a little modification.

1.     If it’s not broken don’t fix it!

If you’re doing the mileage and times you want then don’t look to change what’s already working for you!

2.    Do a gentle dynamic warm up.

If you’ve been sitting all day make sure you gently encourage those hip flexors out of the shortened position they’ve been in for the last 8 hours.

3.    Comfortable trainers.

Trainers that are supportive and have a good bend at the toe but can’t be wrung out like a dishcloth along it’s length is a good guide. Don’t be too tempted to buy anti pronation trainers unless you know it’s really what you need.

4.    Look forwards and not at your feet

This will help to keep the chest open and the lungs to expand more

5.    Relax the neck and shoulders

By keeping the shoulders up and being tight around the neck it will encourage the breathing from the upper chest rather than the diaphragm. Diaphragmatic breathing is much more efficient and uses a bigger muscle rather than the little muscles around the neck which will get fatigued more quickly.

6.    Keep the arms by your side and elbows near to 90 degrees

Avoid the arms crossing over the centre line. Imagine the direction of force and energy wants to be going forward so don’t waste the energy by moving them in a side ways direction.

7.    Forward Lean and hips pointing forwards

Try to keep your centre of gravity slightly forwards of your body so you lean forwards from the ankle but don’t bend at the waist. It will help to generate the movement without having to use more energy. If we’re too upright we end up doing too much movement up and down.

8.    Land around the mid foot

Don’t be tempted to stride out too far or this will encourage a heel strike and act like a brake. Try to land the foot directly under the hip line.

9.    Try not to overthink it

Easier said than done now I’ve given you lots to think about. Just pick one thing to consider at a time when you go out for a run and try not to overload the brain in one go.

10.  If in doubt, follow Phoebe’s lead from Friends and just have fun!

Thanks for reading and please do feel free to contact me if you would like any further advice or need help addressing an injuries.