This was an important topic for runners when I started my run; suffered injuries for a year as Shin Splints, Calf Strain, Plantar Fasciitis, Runners Knee, Patellofemoral Pain Syndrome and Low Back Pain, which was due to improper running technique, as most believe running is something anyone can do by instinct without any background. Still, the truth is anyone can run, but to be an effective and smooth runner with fewer or no injuries, one needs to understand run techniques.

Here is Jono, OneBody coach secession report;

Your running technique is quite ok for someone with no training in technique or significant background in running!  The areas we focused on are listed below, remember to focus on one component at a time and even on one side of your body.

Areas to focus on…

Stand taller when running – imagine someone pulling you up by your hair. Slightly push your hips forward which helped to open up your hip angle providing a more efficient and flowing run technique. Similar effort but more power and momentum.

Forward Lean – lean slightly forward from your ankles in a straight line all the way up to your body. A forward lean is free momentum and helps to engage your glutes and hamstrings more than putting the load on your quads. Let momentum and gravity drive you forward, running has been described as controlled falling! You got a lot better with this through understanding your body position through leaning back and then forward.

Arms position – Aim to drive back with your elbows and limit the forward motion or reaching in front of your body. The speed of your arms also helps with cadence or leg turnover which helped with being efficient.

Scrapping through – think of scrapping mud of the soles off your shoes to push the power behind you to propel you forward. This helps to apply the power in the correct position and direction with your glutes and hamstrings. Keep practising it, it will get easier!

Run Technique Filming and Drills

  • Sitting down at the waist, restricting hip movement
  • Slightly collapsing at the waist on the left side, running more in an upright position
  • More of a loping style with lower cadence
  • Head nice and still
  • Slightly upright in posture
  • Arms and hands in front of body
  • Reaching out in front of body with foot
  • Be mindful of foot placement in front of body ie. reaching out
  • Feel toes grab
  • One long line from ankles to head
  • Head slightly in front of the chest
  • Accentuating the drill by going back then forward helped to understand the benefit and how far forward to lean
  • Standing taller to open up hips, imagine someone pulling you up by the hair
  • Drive back with hamstrings and glutes
  • Apply power or scrapping motion to push behind you
  • Higher knee lift helps to get foot in a better position for scrapping through
  • Cyclical motion of leg in a flow
  • Be careful not to flick out the back with your foot
  • Practice it every 3 steps or so
  • Aim to get into a flowing fluid motion
  • when running, listen to your feet, if it is loud then you may be hitting the ground hard rather than driving back
  • Drive back with elbows
  • 2nd half of the video shows a better arm position
  • Slight movement across your body helps with some upper body twist to apply power
  • Better cadence and arm position, remember the speed of your arm swing will help to increase cadence
  • Be mindful of not reaching out too far in front of your body with your arms
  • Better body position especially standing taller.
  • Better cadence and arm position, Higher cadence which is more efficient
  • Better application of power in the appropriate position (scrapping through) enabling more forward momentum
  • More stable through hips with less left side collapsing
  • Better foot position, which combined with forwarding lean, reduced the impact on your shins
  • Feet flat on the ground or just heel
  • Drive-up with your hips, squeezing glutes
  • Controlled back to the ground
  • One foot off the ground, one on the ground with a bent knee
  • Drive-up with hips and engage glutes and hamstrings
  • One foot off the ground, one on the ground with a bent knee
  • Drive-up with hips and engage glutes and hamstrings