By: Elise Yanover
As a physiotherapist and a triathlete, I have a keen enthusiasm for how running mechanics can affect ones potential for injury. Also, how you feel when you run may affect your enjoyment of running. Read on for my explanation of this…
Personally, I have battled high hamstring tendon issues for approximately 15 years. Initially, it came about from poor training for my first marathon. Not enough base mileage (I basically ran for one year then ran a marathon! Did triathlon for one year then did an Ironman. Note: DO NOT TRY THIS AT HOME! ). Additionally, insufficient rest and poor form contributed to a nasty 8 month injury. Each recurrence thereafter (and there have been 2) came from hill repeats. Some people can do ‘em with ease, I re-tear hamstring tendons. Speed work I can handle, hills I can’t. How does changing one’s running form come into all of this?
Following bout #2 (which was on 7 months and counting) I took a course on biomechanics and running injuries. I was taught that mid/forefoot striking and higher cadence led to better mechanics, and fewer injuries. I was desperate for some answers as conservative treatment, relative rest, medication and more were not helping. I could tell when the 20 minute mark of my run was upon me as that was the precise point at which the pain came on and stayed. This became very frustrating.
I put the information I learned from this amazing course 4 years into my own training. The results were miraculous. With a gradual return to a walk/run program along with my new technique, I was running totally pain free again. I then began advising my clients (and anyone else who would listen!) about these benefits. Taking a look at someone’s gait in relation to injury and making some simple corrections has improved many of my clients’ running lives . They are running faster and without injury! Sometimes, a client’s pain caused by injury will “disappear” whilst on the treadmill when they put these changes to the test. However…as much as it can take 5 -10 minutes to teach efficient technique it needs to be incorporated gradually over time. Months sometimes. Your body needs time to adapt to the different muscle use that a faster cadence and change in foot strike ensue.
Here are a few tips:
1. Aim for a cadence (or number of steps per minute) of close to 180. Most recreational runners I see have a cadence of around 160. Sometimes making that jump to 180 is too difficult on both cardiovascular and muscular systems. So 170 is a good starting point. Use a metronome , download an MP3 file of a metronome, or music that has a known cadence (both can be found on ITUNES, for free or small fee). Counting steps from time to time can also be done. Count 22-23 right foot strikes in 15 seconds.
2. Focus on planting your foot directly underneath your hip or centre of mass. It will feel like you are dancing or taking little tiny steps. Soon this becomes natural. It will also take the stress off of the heel which will lead to less impact force and greater efficiency. Often I tell my clients, if it feels silly it means you are likely doing it correctly!
3. Core strength is very important. Keeping your belly button pulled in without pelvic tilting will engage the deep abdominals (transverse abs) and aid in keeping the pelvic girdle stable which will take some stress off of the lower body and reduce unnecessary movement.
4. When going up /down hills short quick strides on the forefoot is key to making the uphills seem easier to crest and the downhills less of a pound. Lean forwards slightly into the hill going up and lean back slightly going down. Your arms are also a good source of added power especially going up hills. Pump them like there is no tomorrow, but keep them in the same plane as your body. I.e. don’t wave them out like wings!
5. As stated previously, start small. Aim for trying the new technique for 5-10 minutes the first time out. Each week add 5-10 minutes and no more and hold that steady for the week. Your tissues need time to adapt to the changes you are placing on them. Some runners will adapt faster than others. This has much to do with flexibility of calves, strength of feet and calves, current run form etc. If you find your muscles getting tighter, use a foam roller, self massage, stretch a bit more, / or back off until everything calms down then start again. It may mean you will need to transition a bit more slowly.
Does one need to change form? No. If you have been running injury free it is not necessary to change anything. If you have been battling injuries that do not go away with rest and/or therapeutic intervention, or feel like you would like to feel “lighter” on your feet than looking at your biomechanics is a great next step to a long running career. Many people experience going faster too!
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Elise is a long time competitive amateur triathlete and Physiotherapist with 20+ years experience treating runners and athletes of all kinds. She also has an online coaching business for runners and triathletes looking to reach that next distance goal or PB. She is very passionate about biomechanics in running and does gait analysis and shoe recommendations as part of her practice. Elise also has a self admitted running shoe and apparel fetish. She is mom to an active 10 year old girl and is married to a man who also runs and races.
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