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How to Improve your Running Technique

Posted on: Aug 10th, 2017 by The Physio Movement | Categories: Sports Medicine & Nutrition

Top tips to Improve your Running Technique for Beginners.

Townsville Running is one the most easily accessible sports, needing only a pair of shoes and some room to run and Townsville has access to some very great areas to run such as Castle hill, Pallarenda/strand and the river to name a few, only issue at times can be the humidity. So it’s no surprise that at The Physio Movement we come into contact with many runners, but unfortunately this means they are not 100%

 

How do I begin Running?

As an Exercise Physiologist, I get this question a lot- How do I begin running and improve my fitness?

While running is very low equipment reliant and an inexpensive sport, unfortunately the incidence of Sport Injury is quite high, with numbers ranging up to 80% in a calendar year. Recent studies suggest that the majority of these Sport Injuries are due to incorrect training and training load.  I would suggest getting an initial running assessment to assess your running technique and prevent injuries – This should be conducted from an experienced Exercise Physiologist who is educated within running assessments! A simplified example of this is a steady periodised plan such as ‘couch to 5km’.

What about my Shoes?

Another frequent question I hear is what type of shoes should I be wearing? Without making this section too long-winded there are a couple of key pointers that are what I like to call best bang for your buck.

  • Make sure the shoe is comfortable – this point might seem like a no-brainer but if the shoe isn’t comfortable when you’re running, your metabolic cost of your running can increase and your running gait may be affected, so always make sure the shoe is comfortable for YOU, not the most comfortable current trend shoe.
  • Pick a shoe that is similar to one that has worked before – If you have been running around in an Nike shoe that has plenty of stability and cushioning and you’ve been quite happy and low injury prone, don’t completely change your shoe while keeping your normal running load.
  • If you have a serious condition or injury history go see a professional – Simple – if it’s complicated, seek professional advice from someone who is professionally educated. At The Physio Movement we are a multidiscipline clinic and feel our Podiatrist Chris would be the perfect fit for your foot health.

 

Running Gait, get it reviewed!

Running gait can be simplified as someones Running Technique, which is actually not quite simple at all. During my role as an Exercise Physiologist in Townsville, I have been specialising in Running Gait & Gait Re-training, ranging from elite athletes to beginners learning to run. A person’s running style is a learned skill, like juggling, and like juggling practice makes perfect. The best way to correct someone’s Running Gait is via cues. Be it verbal, visual or textile. A Running Gait doesn’t change overnight especially if we are talking of a consistent running for years, but it can be one of the easiest ways to de-load structures and improve running performance and economy if done correctly.
Correct running periodisation – Rest days are very important.

 Running is one of the simplest forms of exercise which we can do, bringing many health benefits. However, it is repetitive, and the same movement is repeated every step which means that if there are inefficiencies in your technique, they are multiplied significantly -potentially causing repetitive strain injury, early-onset fatigue, and simply slowing you down.

My number one issue as an Exercise Physiologist and fellow Townsville runner I find with running periodisation is this all or nothing mentality that can be seen with peoples running programs. Running, unlike boot-camps is an activity where the same muscle groups are used over and over normally for long periods of time, the question I ask people who first get into running and try going hard at every run is how many boot-camp or gym sessions would people attend a week if all they did were push-ups or push-up variations? The obvious answer isn’t five times a week because there is no way a recreational athlete could recover from that work load. The same applies to running, it’s a fine balancing act of hard sessions, rest days and steady progression to keep a person continuing to get faster or stronger without them getting too fatigued or injured.

So hopefully these top tips  for runners can be of assistance to help one begin or staying running fit, and if you have any other questions please don’t hesitate to contact Callum us at The Physio Movement.

 

Contact

     517 Flinders Street
Townsville City Qld 4810
     1300 TPM FIT or 4740 4516
     info@thephysiomovement.com.au
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