Improving your running, for a race day or just to catch the bus!
Javier Porras-Gil
Running should not be complicated. A good warm-up can prepare your body to move smoothly before the real work begins, and skips are a great place to start. Skips teach tall posture, quick feet, and strong knee lifts. They also add a gentle leg reach and pull-back, helping you place the foot under your body instead of far in front. At the same time, they open the hips and help with rhythm and coordination. In addition, skips are faster and sharper, helping your legs feel springy before running. Think of these functional drills as “practice reps” for better running. You can find more information and tutorials about skips on YouTube from the “Running Clinic” channel.
Anyone who runs will tell you that a main goal while running is to reduce your energy demands. Try to reduce bouncing up and down (otherwise known as vertical displacement), as less bounce usually means less extra muscle work. Additionally, you want to spend less time on the ground and reduce how quickly impact moves up your body and through your joints (this being your vertical loading rate).
Cadence, or step rate, can also help. Imagine a square rolling down the road; it hits hard on each corner; this is like taking big steps as we run. Now imagine adding more sides until it becomes closer to a circle. The impact becomes smoother and less harsh. More steps per minute can work the same way to achieve the same pace with less impact.
Posture matters too. Running is like controlled perpetual falling. A small forward lean from the ankles helps your body move ahead, while your foot simply “catches” you under your centre of mass. Reaching too far forward with the foot can act like a brake and the opposite is true as well.
As you might have guessed, strength matters too. Strong hips and ankles help control the leg and create a stronger, more stable spring in your steps. Calf tension, surprisingly, is not always bad since healthy muscle tension can help store and release energy, especially before faster workouts.
For new runners, a run-walk program is often the best starting point. Progress gradually, because the body needs time to adapt. It is important to surround yourself with good resources like “The Running Clinic” and with good coaches and run clubs, and specialized professionals (physiotherapists, dietitians, athletic trainers, etc,). Specialized therapists can help with running injuries and performance.
Keep it simple, think critically, and surround yourself with good guides. Add variety in surfaces, shoes, and training styles, and don’t forget to try lots of snacks to keep you on the road happy!
Javier Porras-Gil is a Physiotherapy Resident at Chartier Physiotherapy in Sandy Hill.
