What is consistent is that increasing your step rate can benefit your running technique.

Remember running is a skill, and the concept is to move as quickly as possible while using as little energy as you can. In other words, to move efficiently and reduce the risk that your body will succumb to the stress that is placed on it during running.

What I have learned is a common misconception amongst novice runners is that in order to run better you should take longer strides and cover more distance quicker. Sounds plausible right?

What the research is showing us is in fact the opposite – taking longer strides will reduce your step rate (in other words you will take less steps per minute) and decrease your muscles ability to tolerate load and absorb shock. It will also decrease your ability to generate power needed when pushing off the ground.

An article by Heisderscheit (2011) was a great example of how as little as 5% or 10% increase in your step rate can significantly reduce impact load on your knees, increase glute muscle activation prior to ground contact, and decrease vertical impact force. This can be hugely significant for runners developing pain or injury.

While running technique retraining and improvement can be a more complicated process, the good news is manipulating your step rate is an effective and relatively easy starting point for any runner.

Start by counting the number of steps you take in 1 minute, and use either a metronome set to the desired rate, or practice some simple running cues:

1. take shorter, faster steps
2. soften your step – run quiet
3. adopt a cyclic action, turn your legs over quicker

Just like any exercise, running is a skill that can be trained with practice. Perform some strides before you run or during your warm up and focus on each one of these cues. Also, use your GPS watch to track your cadence and monitor your improvement. Eventually with practice and repetition it will become an automated skill, just like riding a bike.

Lachie Stanton – Podiatrist & Runner

Home Improving your running technique, it’s just like riding a bike..

Improving your running technique, it’s just like riding a bike..

Tuesday, 2nd May 2017

What am I talking about?

Turns out the repetitive, cyclic action of turning your feet over the pedals on your bike is a great analogy to apply when training your running technique.

There has been more debate and research regarding running ‘form’ (I prefer the word ‘technique’) in the past few years than ever before, and our understanding of this topic will continue to evolve.

Should I run on my heels or my toes? Should I wear minimal shoes or not? The short answer is – it’s inconsistent and is based on the individual’s strengths and weaknesses. What works for you may not work for someone else, however this is a topic for another discussion.

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