Learning to run again
We all run in the way that feels most natural to us, but it doesn’t necessarily mean we’re doing it right. Bad technique can lead to injuries or niggling aches and pains – sometimes the only answer is to change the way you runEditor-in-chief Christina Neal has been experiencing nerve pain and discomfort in and around the left glute (buttock) when running. Despite having physiotherapy and improving her core strength, the problem has persisted, so she decided to see a running coach and look at her technique. Single leg balance work has helped relieve the pain, but with her first marathon beckoning, she felt it was essential to work on her running technique and solve the problem once and for all.Since late October, she has been working with running coach James Dunne, owner of Kinetic Revolution www.kineticrevolution.com, a former rugby player turned triathlete, who trains many athletes and runners to improve their technique. James filmed Christina running in her normal style on 19th October and then again on 23rd November, after five weekly running sessions where he taught how to run more efficiently.
Editor-in-chief Christina Neal works on her running technique. The before clip shows Christina in shorts and pink top and the after clip in black – you can see a clear difference, especially in posture. You can see the difference in the footage here. These are James’ observations on the before and after video clips:
James Dunne is the founder of Kinetic Revolution, a London based company offering running performance and rehabilitation services to athletes of all levels.Holding a BSc (Hons) in Sport Rehabilitation, James specialises in running biomechanical analysis and correctional running technique coaching. Combining this speciality with his depth of experience in functional exercise based rehabilitation, his approach has over the years enabled many runners and triathletes to overcome injuries and enhance their running performance. A keen runner himself, James currently works with a diverse group: from those new to exercise and running, to international athletes and triathletes. In addition to his work with runners and triathletes, James has also previously worked in elite rugby in both codes, with Quins RL in the physio department and with London Wasps as a player. With his playing days well behind him, he now has his free time occupied with triathlon and sailing. For more information, visit www.kineticrevolution.com
Loading...
Editor-in-chief Christina Neal works on her running technique. The before clip shows Christina in shorts and pink top and the after clip in black – you can see a clear difference, especially in posture.
On the old technique seen in the BEFORE clip here:
The most striking observations are: • The asymmetry between right and left leg motion. • Overall leg motion being dominated by the knee drive through not the heel lift. • Overall posture – bending forward from the waist looking down. • Passive motion with the arms and subsequent rotating of the upper body.James’ comments on her old running technique:
‘The major flaw in the old technique was the muscle imbalance occurring at the hip and pelvis due to the leg motion. This quads (front thighs) and hip flexors were doing the majority of the work to pull the swing leg through to the next stride, while the hamstrings and glutes were under-active. Not only does this muscle imbalance increase the likelihood of injury, it also impacts on efficiency. This inactivity of the glutes often leads to tightness in the lower back and piriformis muscle (a small muscle located deep within the hips and buttocks) which leads to sciatic pain. The imbalance is certainly more evident on the left (symptomatic) side.’James adds: ‘Due to the way in which Christina was dragging her leg underneath her body, an over striding, or over reaching effect, is created. She was landing with her foot way out in front of the rest of her body, causing a braking effect. This adds unwanted impact to each stride. It also wastes energy as she had to overcome this braking force with each stride as well. By not using the arms properly, she wasn’t setting the rhyhm and pace for the legs. The hands would drive towards and across the middle of the body, creating rotation in the torso, which is another waste of energy. The forward lean we see at the waist is a result of inactivity of the glute muscles and the dropping of the head.’The muscle imbalance around the hip and pelvis can cause injuries such as knee pain, ITB problems, chronic tightness in the hip flexors and quads, low back pain and associated neural complaints. The increased impact we see due to the overstriding or overreaching effect at landing can also lead to shin splints, stress fractures and various tendonitis complaints.’James’ comments on the new running technique he encouraged Christina to try:
‘Comparing the video clips, it is clear that Christina has made some drastic improvements to her running technique. We still have elements to work on but she’s nearly there.Firstly comparing the motion of the legs... with the previous technique, she didn't have much of an active heel lift using the hamstrings on either side (worse on the left). Now, on both right and left she an active pick up of the heel after her foot leaves the floor. This helps to undo the imbalance we see around the hips and pelvis, encouraging the glutes to fire.The relative stride length is slightly shorter now, landing her foot closer to under your hips. This is what has changed the thumping sound on the treadmill! We will work on shortening it further.Look at the motion of the arms she is now working with short arms, working actively to move from the shoulder. This has the effect of speeding the legs up. It also stops much of the rotation of the upper back we saw previously. Christina’s overall posture is much better, much more upright. By correcting the leg motion, we get the posterior muscles (hamstrings and glutes) working harder. They then share the load in terms of effort to move the leg, in turn improving efficiency - more muscle groups working at less capacity individually to do the job.Encouraging those glutes to work will improve stability around the hip and pelvis, reducing the tendency for piriformis and other muscles to get tight and impinge on the sciatic nerve.Reducing the braking forces with each stride will not only reduce unwanted impact, keeping joints healthy, but also reduce the energy wasted with each stride.A straighter posture will be better for Christina’s back as she increases her mileage in preparation for her Brighton Marathon training.Using her arms actively will increase her running cadence and keep her legs going once fatigue creeps in, they act as a great trigger to keep the overall rhythm.There’s more work to be done, but Christina has made good progress so far.’About James:
