{"id":6121,"date":"2018-10-10T16:29:06","date_gmt":"2018-10-10T06:29:06","guid":{"rendered":"http:\/\/intraining.com.au\/?p=6121"},"modified":"2018-11-18T10:15:09","modified_gmt":"2018-11-18T00:15:09","slug":"how-to-find-your-best-running-form","status":"publish","type":"post","link":"https:\/\/dev3.dxcoders.com\/index.php\/2018\/10\/10\/how-to-find-your-best-running-form\/","title":{"rendered":"How to find your best running form"},"content":{"rendered":"

How to find your best running form<\/h1>\n

by Emily Donker, intraining podiatrist, coach and triathlete<\/em><\/h3>\n

Everyone can benefit significantly from learning about, and practising, good running
\ntechnique. Developing good form encourages better motor patterning and muscle
\nrecruitment, which in turn will improve your running efficiency and reduce the risk of fatigue
\nand overuse injuries, particularly with longer and more frequent running.
\nWhat is running form?<\/p>\n

Running form doesn\u2019t need to be complicated. There are three key concepts that running
\nform is based around:<\/h4>\n

          1. Body position\/posture
\n          2. Foot strike position
\n          3. Cadence<\/h4>\n

The three concepts are closely linked and influence one another. For example, if you can
\nlearn about good body position, you are much more likely to develop a good foot strike
\nposition and cadence. Gaining a better understanding of the natural variation in these
\nconcepts and how you can make changes (if you need to) is what we cover in our intraining
\nRunning Form Workshops.<\/p>\n

Your running posture<\/h2>\n

Running drills are great for developing specific simple muscle activation and teaching good
\nrunning posture. They will help you to feel how you are running and how your limbs and
\nbody are moving through space. The progression of drills teaches good body position and
\nposture, coordination, strength and power. Over time, through learning and practising
\nspecific drills, you will gain a much better sense of your own running technique and any form
\nfaults that may develop as you fatigue.<\/p>\n

Your foot strike<\/h2>\n

Developing a good foot strike position is all about where you strike the ground in relation to
\nyour body\u2019s centre of mass (COM). Regardless of whether you strike on the heel, midfoot or
\nforefoot, your foot should strike the ground underneath the body.
\nLanding in front of your COM is known as overstriding, and is a common form fault. It
\ncreates braking forces, which slow you down and significantly increase the amount of force
\ntransmitted through your joints, which in turn can increase your injury risk. Having a loud foot
\nstrike can indicate overstriding, but may also be linked to other issues.<\/p>\n

Your cadence<\/h2>\n

Ideal cadence (stride frequency) is different for everyone and is strongly determined by the
\nlength of your limbs, but is also affected by other factors. Essentially your cadence should
\nremain relatively constant, regardless of what pace you\u2019re running. Your stride length should
\nbe the factor that changes, and will be longer for faster running compared to slower running
\nif the same cadence is maintained. A common fault among runners is to maintain stride
\nlength, and decrease (slow down) cadence as they fatigue. This increases the likelihood of
\noverstriding and developing injury.<\/p>\n

Your speed and fitness<\/h2>\n

Generally, your running form is much better when running fast compared to running slowly.
\nRunning slower increases ground reaction time and decreases your ability to generate
\npower from tension within the tendons (e.g. Achilles). This is why it can be better in some
\ncases to run faster when returning from injury, but you need to be cautious with load.
\nRunning form also tends to worsen with fatigue. Being aware of how you run, and the form
\nfaults that you tend to develop as you tire is very beneficial, because you will learn to identify
\nand feel when you are not running \u2018properly\u2019. You can also learn simple cues to help address
\nthese form faults while out running. Learning about running form and practising running drills
\nis a great way to find out which drills resonate most strongly with you, and which help you to
\ndevelop cues to assist with maintaining your own running form.<\/p>\n

There\u2019s no such thing as a one-size-fits-all running form<\/h2>\n

There are many different theories about the ideal running form or the best way to run, but in
\nreality there is no singular \u2018right way\u2019 to run that will suit everyone. What\u2019s important is that
\nyou learn about running form from experienced professionals with knowledge of running
\nbiomechanics, and also of potential structural issues that may prevent certain movements
\nfrom being possible.<\/p>\n

Why participate in an intraining Form Workshop?<\/h2>\n

The intraining Form Workshops are run by a team of podiatrists who are all runners
\nthemselves and are experts in advising you on how to improve your running form while
\nminimising injury risk.<\/p>\n

You\u2019ll learn specific running drills, which will provide you with a better understanding of your
\nown running form and form faults, and help you to develop the confidence and skills to
\nadjust your form on the run for more efficient and enjoyable running.<\/p>\n

Join us at the next intraining Form Workshop on 21 October. We can\u2019t wait to see you there!
\nRegister today<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

How to find your best running form by Emily Donker, intraining podiatrist, coach and triathlete Everyone can benefit significantly from learning about, and practising, good running technique. Developing good form encourages better motor patterning and muscle recruitment, which in turn will improve your running efficiency and reduce the risk of fatigue and overuse injuries, particularly […]\n","protected":false},"author":101054,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[],"tags":[],"_links":{"self":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/6121"}],"collection":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/users\/101054"}],"replies":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/comments?post=6121"}],"version-history":[{"count":0,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/6121\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/media?parent=6121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/categories?post=6121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/tags?post=6121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}