Tips for Improving running technique

I think not lifting your legs much has its benefits as you don't expend as much energy.

I had to sign if for the first time in ages to comment on this post :)

I suspect I have a really poor running technique - which recently caused a fairly serious injury that I am trying to recover from at the moment.

I'd be keen to find out more on how to improve running technique - and more so, is there anywhere to get your technique analysed?

I would do something specifically 2-3 times per week, do really use weights so much, mainly bodyweight and quite a bit with resistance bands. Would also do drills before a session and hills every 2-3 weeks.

Exercises include:

• Lower Body: Box step-ups/jumps
• Hamstrings: Straight leg pullbacks with a band, Nordic curls
• Ankle Dorsiflexion: Angled board work
• Rotation / Stability: Using an anchored band with tension, Bulgarian squat with a band around the knee for example
• Hip flexor work with a band

I just thought of cadence there, i remember reading that its the top metric for measuring how good the form is.

You can put the metronome app on the phone and measure it easily enough while running.

So, yes work on running form all year round - drills, hills, sprints, plyometrics and strength work. The best time to start is during base phase so you build a base of strength - the 2nd best time to start is today!

You could get a full body running evaluation from a professional but if you are starting from a low base they may just tell you what you already know. An alternative is "Strength and Condition for Endurance Running" by Richard Blagrove which takes you through a set of tests and what to do to improve. Previously I referenced "Anatomy for Runners" by Jay Dicharry but Blagrove is probably better.

From a running point of view, I would start with short hill sprints 10-15s hard with full recovery. Start with what you can do (3-4) and build up to 10-12 reps. Concentrate on good form - knee lift, push-off, heel lift - stop if that deteriorates. It can help to focus on 1 item for each rep e.g. high knees, then push-off etc. You can transition from short hills to short strides/sprints 60-80m full recovery, focus on relaxed form not speed.

Do mobility work before every run - I do a modified version of Jay Johnson's Lunge Matrix and Leg Swings (LMLS) every day, plus other hip mobility work and few other exercises like heel raises. Focus on any prior injuries. I'd recommend doing drills before every work-out/session - there are plenty of videos out there - start with 2 or 3 simple ones like skips, high knees. Plyometrics should be approached with caution but you can start with beginner exercises like pogo jumps (double leg) and hop & stick (single leg). I do them after drills but you can build into strength training either.

For strength training - I normally do 1 good session a week plus a few other bits added on other days, focusing on major muscle groups with squats, deadlifts, etc.

I (modestly) think I have good running form but it needs constant work and time. Improving or even maintaining running form especially as you get older, is hard. Most people are not prepared to do that.

This PT is worth a follow: https://www.instagram.com/p/CTHu9kGA6WJ/ as is this page https://www.instagram.com/kneepainaid/