Proper running technique: 5 ways to run more efficiently!
INSPIRE PODIATRY hint on Running Technique: It’s not just about the legs and feet
At Inspire Podiatry we get asked a lot – how can I improve my running technique to avoid getting injured again? Efficient injury free running does not come easy. But most runners don’t start to think about their running technique until they have been running for more than 2 years. The secret to avoid injury is to remember that the body is a unit connected by fascial lines and running is a complex movement. We just don’t want to concentrate on the legs only. So it may be helpful to read our 5 top tips which you can apply on tomorrows run. Good luck running injury free!
1. Your arms
Firstly arm movement during running can help you drive your knees and propel you forward. Your arms should remain at a 90-degree angle at the elbow. It is important to keep your elbows close to your sides and to ensure that your arms are not crossing over your body as this can decrease momentum. Tip: Relax your hands as well and avoid squeezing them as this uses energy.
2. Your Torso
Secondly keep a tall spine and activate your core muscles. If you are hunched over this will decrease oxygen flow through the lungs. A strong core will ensure there is not too much deviation of the torso from its centre of gravity. However, small deviations are necessary to react to ground forces during foot strike to ensure power is generated through the stance leg and into the torso.
3. Your Hips
Thirdly a slight lean forward from the hips (not the shoulders) increases acceleration ability by activating the gluteus maximus to ensure full capacity energy release.
4. Your knees
Fourthly slight knee lift is necessary to avoid shuffling. A shuffling running gait mis-aligns the muscles and tendons in the lower leg and increases traction on these areas. So for efficiency try to focus on lifting your knees in front of your hips.
5. Your feet
Last but not least, it is best to try and run on the balls of your feet as this will prevent over striding. However if you naturally run on your heels instead of trying to change this, talk to your podiatrist about finding a shoe that will provide the right cushioning and support to reduce the risk of injury.
Book now to have your video gait analysis and running technique assessed. Our podiatrists can breakdown the functional movement of your running form. We can look at the pelvic stability and test your core strength to ascertain if this is contributing to any injuries you make have in the lower body.