Changing Running Style

911sc

Wake up call last night:(
My wife video some of the Dublin Duathlon race last night...So for the first time i could see my running style, and got a fright as it looks very bad.

It looks painfull (right from the start), and looks like i need twice as much energy to go twice as slow as anybody else.. Stride is very short, legs look heavy, right shoulder may be 2or3 inches below the left one (like a turning plane), right arm handing at hip level and hardly being used....not a pretty picture, and now wonder how i have ever managed to run a marathon!!
On the video, everybody else (or almost) looks like their are gliding effortlessly. (I'll try to put a short clip on my website)

While i don't mind about the esthetic aspect, i do mind about using my energy efficiently (especially as i am considering trying the ultra in connemara next year), and not getting injuries in the long term because i run crooked

While i am aware that "running style" are very personal, has anybody managed to change their running style, and how did they go about it?

tunney

Emmmm running style isn't that personal

Look at all the fast runners - its all pretty close

I changed mine a few years back - very tough to do but very much worthwhile. Drills, focus, coaching and lots of running

cfitz

I'm no expert on it, but I reckon good running style is very important. It makes sense that if you can run more economically then your times should improve. Also, if your running style is good it should be much easier to avoid injuries.

I tend to lean back a bit when I'm running. I have been working on improving my style for about a year and a half now. I think I have made a fairly significant improvement at this stage, though my style is still not that great. I possibly should be concentrating more on it, but for what it's worth here are the things I have done that I think have helped me to improve my running style:

Concentrating on holding in my stomach muscles while running.
Doing more sit-ups, back-extensions, and press-ups.
Doing more core exercises.
Doing more running.
Doing more circuit training.

donothoponpop

Its very difficult to change your running style. I'd concentrate on stride length, lifting your knees more, and then practise the arms/posture, but don't be surprised if you fall back into "bad habits", especially during long runs/ultras. Some people just can't change what comes natural to them, just have a look at the incredible bobbing head of Paula Radcliffe! Or if you can bear it, check out footage of the great Emil Zatopek twisting, grimacing, bending, and weaving his way to Olympic glory. Ouch!

-donothoponpop

pgibbo

It might be worth considering a Chi Running course with Caitriona. She does them in Dublin.

See this thread:

http://www.boards.ie/vbulletin/showthread.php?t=2055338872

Another option would be the POSE method. Not sure if there are any courses on this in Ireland. If there are, I would love to know.

toombah

Hi tunney

Do you have any pointers to or links for drills or further details on improving running style?

I've read a bit about it in the triathlete training bible and took what I could from it, but besides a few points thought it was sketchy at best.

Did you have one-to-one coaching to monitor improvement or were you able to work on it on your own? I would guess you'd need a coach at least once a week to tell you if you're getting better or not.

blorg

911sc wrote: »

Stride is very short, legs look heavy, right shoulder may be 2or3 inches below the left one (like a turning plane), right arm handing at hip level and hardly being used....not a pretty picture, and now wonder how i have ever managed to run a marathon!!

I am pretty sure I run like this- certainly I suspect my stride is much too short and I am not using my arms correctly. Also looking to improve. Am a complete beginner so hopefully not too many hard-ingrained bad habits yet..

Wally Runs

Dear 911sc,

I too am in the process of changing my running style using the Chi running method. I have been at it about six months now and I still have to work on it. Without going into too much detail you can start with the book, read it few times, say to yourself ‘none of this makes any sense’ then take up a coaching session where it all starts to make sense once you are shown what to do. I should add that I do not consider myself a ‘new age’ person, so I was a bit doubtful at the start.

The noticeable difference is that I can now slip into the ‘flow’ much earlier on a run than before. That is to say the point were your running is automatic and not forced (I hope this makes sense) the net result being my body does not seem as punished afterwards and I recover much faster.
Another noticeable difference is that I have almost eliminated heel striking and now hit more mid-sole. This has seen me change shoes to ones with a smaller heel pads.

The change over is slow, the book and the course really just breaks down your running style into its various components and has you work on one element at time until you master it and the on to the next.

Is it worth the money? Well all I can say to you is that before the change over I was spending twice the course fee on physio for problems arising in part due to poor running style and I have not been since.

I should add that I run on my own and perhaps if I was in a club I could have got the same benefit and input on my running from other members? Someone from a club might have an opinion on that?

Krusty_Clown

While on the subject, after (and during) a long run, I end up with a pain across my right shoulder-blade, which I associate with how I hold and move my arms while running.

Anyone have any tips or links on correct or suggested arm movement / positioning?

tunney

http://www.youtube.com/watch?v=xo-nbnw8zSI

Look at how these lads run, then copy that

Drills, heel flicks, high knees, fast feet.... the list is endless but useless without a coach to take you through them...

thirtyfoot

tunney wrote: »

http://www.youtube.com/watch?v=xo-nbnw8zSI


Drills, heel flicks, high knees, fast feet.... the list is endless but useless without a coach to take you through them...

Yes very true, without a coach you can do more harm than good and its probably best to just leave your form as is. The amount of people I see do these drills without dorsiflexion.

Also, basic allround conditioning and core strength will help your running technique but its a slow process which requires patience and a good coach.