Running form is a popular topic these days as runners increasingly recognise the role it plays in efficiency, injuries and enjoyment of the sport. While running is not often considered as a strongly technique based activity, like perhaps swimming, running technique is a skill nonetheless where there is a variety of ways to execute the skill with varying degrees of efficiently and effectiveness.
In doing analysis of running form there are some common points that arise, which if addressed, help to improve the balance and alignment of the runner, and often performance. In many cases, issues are subtle and usually unique in their actual presentation. Working to address them involves identifying cues, working on drills, developing coordination and ultimately, practicing running to achieve the desired 'feel' and movement. The goal is not to have every runner looking the same, but to achieve a body position and alignment in common with good running form. The process differs for each runner.
The following is a case study in running form analysis - and improvement - involving my younger brother, Sam, because it nicely illustrates some common issues and how he worked to address them to markedly improve his running form, and performance.
Often there is a catalyst and/or reason for making changes to running form, which is important because there are (injury) risks in doing so, so you want to be sure the risk and effort are worthwhile. In Sam's case it was an injury to his tibialis anterior tendon on the front of his shin, which is responsible for pointing your foot and toes upwards (dorsi flexion). Sam sustained this injury 5 weeks before his goal race, the 2011 Melbourne Marathon (debut marathon), which plagued him and compromised training considerably during those 5 weeks (and post-race). Nonetheless, he ran 2:56hr and came home with motivation to improve…we just had to address his injury, not just the symptoms but the root cause.
Sam has always been a heel striker as a runner, as many runners are, which is characterised by his hips sitting back 'in a bucket', particularly at point of landing. Not only is it inefficient, but is often associated with common running knee injuries, with patellar femoral symdrome (PFS), or "runner's knee" being a particularly common one (which Sam has had). However, in this case it was linked to his shin problem, since with each step his tibialis anterior muscle is eccentrically loading to "release" his foot down from its initial heel strike position (with foot/toes pointed up), to being flat on the road. Repeat that thousands of time, and it overloaded the attached tendon causing inflammation, so as long as he ran this way would continue to cause this irritation.
Upon recognising this association between his heel striking running and the shin injury that the solution was apparent - we needed to change Sam to be a mid-foot runner to remove the overloading on his tibialis anterior, since in mid-foot running you place your foot on the ground rather than slapping it down heel first. To test this theory Sam did some exaggerated mid-foot running, and instantly the shin pain went away…and instantly came back when he reverted back to heel striking.
Now the challenge was to transition his running form, which is not as simple of saying "run mid-foot" since the way your feet strike the ground is a result / consequence of your body position. It also involved great risk as mid-foot running considerably increases the loading on your calf and achilles, in particular, injuries we really wanted to avoid!!
Fortunately Sam was up for the challenge…and enduring his older brother giving him instructions(!!)…so the first step was simply becoming aware of his body position while running, and the effect it had on his form. Remember, we were focusing on body alignment and if/when we got that right, his foot strike would improve the way we wanted it to. Foot strike is immediate feedback for body alignment, so we used a small amount of barefoot running to enhance this feedback, and also because of the natural effect barefoot running can have on how you run - it was a tool. We also reviewed his footwear, switching to a less-cushioned, smaller heel drop shoe, also as part of the multi-pronged approach.
During this initial transition phase, in February 2012, Sam was doing less running, partly because his shin was still recovering and partly to help adaptation in his calves (which were very tight). We worked out some suitable cues that helped remind him about the desired body position, slowed down his pace to allow quality practice, but also including some faster stride-throughs to practice the technique at multiple speeds. The key points were to focus on keeping his hips forward, being on top of his stride, and to roll along "over" the ground, as opposed to "across" the ground. These points help to incorporate the key aspects of good form in a "plain english" kind of way to make sense rather than being lost in jargon or technical terms. During this time feedback was via Sam's comments and video, since we live some distance apart. Ideally I'd be able to see him regularly to monitor progress and provide on-going feedback and altering the cues we used, but that wasn't possible.
The first video of his new running technique was highly anticipated - had Sam got what I was trying to explain, and had he translated that into his running? The answer was yes, and almost. My first impression was how well he had got the concept and principles, and how well he had adapated his running form…it was quite a transformation. At a quick glance, it looked like his form was all OK, but actually there was some more work to do.
While Sam was now running with good body position and alignment, no longer sitting 'in a bucket', he almost gone too far to the point where he had a fore-foot landing but was achieving this by leaning a little too far forwards and "falling" onto his feet rather than placing his feet on the ground. This was very subtle, but notable, with the result being that he was excessively loading his calves and achilles, and was also a technique I did not feel would be sustainable over longer distances, especially marathon.
My feedback in response to this progress was really positive but also adding some new cues to incorporate, being to straighten up a little, ie, more vertical, and to "place" his feet on the ground - one of the few times I do suggest to focus on foot placement in run technique review. I wanted him to just lightly touch the ground with each step. Again, these were subtle but I felt really worthwhile tweaks.
A week or so later Sam sent another video of his progress…and it was great!! I watched it again and again, and was really pleased to see how well Sam had incorporated all the technique aspects into his running. His form was spot on, with only on-going focus to maintain that form being the feedback I gave…it is easy to slip back into old habits when you're tired. Not only was his running form looking great, it was far more efficient and above all, his shins were OK.
It is testament to Sam's motivation and determination to make this change, being open to feedback and practicing…not everyone has this same application to the task. Fast forward to the Gold Coast marathon in July 2012 and Sam smashed his marathon PB, running 2:42hr, holding good form to the end.
