Running Technique – Part 1

By August 1, 2012Running Info

Running is one of the most popular summer activities. There is no monthly membership, you do not have to worry about when the gym is open or when a class is offered. You can run when you want, where you want and as much as you want. However, many times we just throw on our shoes and begin pounding the pavement without any thought about our technique. Over the next few posts, I will outline a few key points to focus on during your next run. These tips will not only help prevent injuries but will also lead to more efficient and enjoyable running!

POSTURE:

  1. RUN TALL:
    1. Maintain correct posture and bend forward at the ankles, not at the waist or hips. There is a tendency to slump and bend at the waist with fatigue. Try to stay relaxed from head down.
    2. Keys to help put body in optimal alignment for running:
      1. Keep your head and chest up
      2. 15-20° of knee bend (when?)
      3. Elbows should be bent at about 90° and swing from the shoulders.
      4. Practice:
        1. “The Lean” – stand with correct posture and bend forward at the ankles until gravity causes you to fall forward. This is the lean you are trying to achieve while running.

MID-FOOT STRIKING:

  1. Most people land out in front of themselves on their heel.  Heel strike is like a braking effect, you have to work much harder and it increases the impact on your body!
  2. A more efficient stride is to land mid-foot or flat foot:
    1. Your foot should strike directly under hip
    2. When running think of shorter and lighter steps/strides.
    3. Practice:
      1. Walk naturally on the spot in bare feet, pay attention to what it feels like land on the middle of your foot.

Next time I will discuss the optimal cadence and proper breathing technique.

Phil

 

Join the discussion 7 Comments

  • Triana Clark-Feller says:

    What do you think of the book? -Mid foot is definitely working better for me.

    • philip says:

      Hi Triana,
      Thanks for visiting the blog.
      The book looks very good. I have yet to sit down and read it but plan to soon. Yes, many people once they practice and groove the pattern of mid-foot striking they realize how efficient it is and great it feels. Good luck!

  • Pat says:

    Are you holding a beginners running club?

    • philip says:

      Hi Pat,
      Thank you for visiting the site. I hope you are enjoying the content and finding it useful. We will be posting new information very soon.
      As for the running clinic, there is talk about one in the spring but nothing has been finalized. I will certainly be posting more information on the blog site and our facebook page (Arnprior Chiropractic Health Centre) in the new year.
      If you have any questions or would like to learn more about running and specific running technique drills, please do not hesitate to contact me.
      Sincerely,

      Phil

  • […] you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip […]

  • Rachel says:

    “throw on our shoes and begin pounding the pavement without any thought about our technique” lol that’s not me at all! Good things to work on. I will definately try to notice where my feet are landing and work on it. Now that the nice weather is coming a running clinic/group would be great!

    • philip says:

      Rachel, Good luck with implementing the new techniques. I am hoping to have a running clinic in May. Check our facebook page or back here for further information.
      Sincerely,
      Phil

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