Sport Dimensions

Of course I love to run! Doesn’t everyone?

Actually…not everyone! I’m not just referring to the people who cant, or don’t want to run, there are an awful lot of us who find running painful and most of the time, quite unpleasant! I have to put up with people talking about the runners high and the benefits of burning fat, feeling confident, having more energy blah, blah, blah, knowing that it hurts every time I have to go out for a run. Did you get that last bit? I’ll just repeat it in case you didn’t get it the first time: “every time I have to” go out for a run. Not want to or like to, no its when my conscious mind forces me to go for a run.

Yes I do get those beneficial feelings…. sometimes, but why does the process of running have to be so damn uncomfortable and painful before I get the benefits?

The reason?

It’s pretty simple really. We don’t know how to run correctly and efficiently, and we don’t know because most of us have never been taught how to run!

We think that all we have to do is buy our sweatyBetty gear, put on the shoes and then “Watch out world the new Paula Radcliffe is on the road! Make way.”

That would be nice, but the reality is that most runners believe that they need to pay with pain for their love of running, that’s the payback for all the benefits!! Over 65% of runners get injured every year which stops them from training and a vast majority of non-runners give up after 2-3 runs because of the painful experience!

I have news for you: “It doesn’t have to be like that!!”

Most of the injuries that runners get are because of landing shock. The running style that many novice runners and many seasoned recreational athletes adopt is very inefficient biomechanically and causes stresses and strains on the body. That is understandable because they haven’t been taught how to run.

Running and running fast is a skill and just like any other skill it can be taught and through using some basic techniques you too can get enjoyment out of running.

I watch people run sometimes and it’s really painful just watching, so you can imagine what they are feeling. The amount of energy most of us put into our running technique just to get ourselves forward a few paces is not paying dividends!

There are a few common weaknesses many runners share: Too much bouncing which leads to spending longer in the air, the longer you are in the air the higher you move your body mass and the harder you hit the ground on landing. This is wasted momentum, when we need to be moving forward. The stride length is too long which means with every step we are applying the breaks to the back of the heel or onto the front of the foot, it’s a bit like riding a bike and applying the front break every rotation! The arms are rotating form side to side which puts pressure on to the lower back.

These are small inefficiencies, but when they are applied 10,000 times over a 30 minute period, it means you have a very tired runner, who wastes all their energy moving vertically rather than horizontally and more importantly it can cause many little injuries which in time can develop to more serious injuries.

Ok so how can we run better and avoid injury?

The most efficient running motion is when the body has very little up and down movement ( minimise bouncing) the arms are moving relaxed, but like mini pistons backwards and forwards and the legs are cycling with the heel coming up above knee when it is off the ground.

Feet: The feet should be landing under your body (centre of gravity) not ahead of your body, any landing further ahead and you are over striding, which causes a breaking action.

Landing: You must land lightly on your feet. The best and most efficient way is to land on the balls of your feet, not on your heel. But this is not for everyone and if you are a heel toe runner then practice landing lighter on the ground and minimise the time you are on the ground. If you want o change to running on the balls of the feet( that’s without touching the heel down first ) then you need to practice 10 minutes at a time to get used to it.

Lower Leg Cycling motion: When your foot leaves the ground bring your heel up to towards your backside to contract the hamstring (the back of your leg) and your gluteus maximus (you bum muscles). This creates a cycling motion and will mean you shorten your stride length.

Arms: The coordination of the arms with the legs is the one that will eliminate the bounce and get you moving forward rather than upwards. The arms should be bent at the elbow at about 90 degrees and the movement should be back and forward. The fingers should be closed but relaxed (like you are holding an egg) the hand should be moving to the chin and the hip.

These are not instant fixes, but you can change your running technique and run more efficiently through practice. It should take about 5 or 6 45 minute sessions to change your technique. Try incorporating one change at a time and then at the next training session make another change until it becomes fluid.

Millions of people use running to keep fit, to reduce the stresses of everyday life and to help them to achieve their sporting ambitions. Irrespective of the level you run, whether you are a recreational runner who runs to keep fit, a serious amateur who likes to participate in races, or an elite athlete, who competes at the highest level you can always improve your running technique.