As summer comes to a close, fall presents the perfect season for runners to lace up and prepare for an upcoming race. Between the cool crisp air and the changing landscape, there is no time like the present to grab those running shoes and tackle your running goals. But to make the most of your run, mastering your technique is essential. Whether aiming for a personal best or simply hoping to finish strong, refining your form can make all the difference.
At Next Level Physio, we specialize in the treatment of runners with services ranging from injury prevention to running gait analysis to rehabilitation. Our goal? Keep you moving your best so you can feel your best and lock in those miles for years to come.
Run Well, Stay Well
At NL Physio, every treatment plan starts with a comprehensive total body analysis designed to uncover inefficiencies and identify areas for improvement. For our runners, this means we assess your entire body, including your running form, breathing technique, training schedule, nutrition, and recovery. Since running engages the whole body, we make sure your entire system is optimized before you hit the ground running.
As with any runner we treat, covering some essential technique tips can help you reach peak performance leading up to race day. Follow along and let’s get you running at your best:
1. Perfect Your Posture
Good posture is the foundation of every activity including running. Maintaining an upright stance with your face forward, shoulders relaxed, and chest open allows for optimal breathing and reduces the risk of injury. As you run, think about gently engaging your core and avoid slouching, which can lead to fatigue and poor form.
2. Finding Balance Between Stride Length and Cadence
Many runners make the mistake of overstriding, which can increase unnecessary force on your joints and ultimately lead to injuries. Instead of striding long, focus on maintaining a shorter, quicker stride aiming for a cadence of around 170-180 steps per minute. Keeping a shorter stride not only enhances efficiency but also safeguards the body against future injury. If you’re wondering how to consistently maintain your cadence, download a cadence-based running playlist and keep the beat throughout your run.
3. Keep That Arm Swing Smooth
Running is a lower-body activity, right? Well, sort of—but your arm swing also plays a key role in your overall running technique. To streamline your stride, keep your arms bent to a 90-degree angle, swinging them back and forward without crossing your body’s midline. Maintaining a smooth, rhythmic swing will enhance balance and propel your momentum as you power forward.
4. Land Light!
When we assess a runner, one critical tip we preach is a light landing—In application, your foot strike should be so smooth that you shouldn’t feel a tremor when you hit the ground. It may seem simple but how your foot strikes the ground directly impacts the amount of force sent into your body. Greater force=greater strain on the system. Aim to land lightly on your midfoot, rather than pounding the heel which can create a braking effect. A midfoot strike promotes a smoother, more efficient transition from landing to subsequent push-off and reduces the risk of injury.
5. Listen to Your Body
Perhaps the most important tip for running success: listen to your body! As a runner, you’re probably a go-getter in everything you do, including logging your miles. But remember, pain is protective and tells you when a tissue is at risk of injury. Pay attention to any aches and pains, and don’t push through discomfort—if you do, it will likely get worse before it gets better. Incorporate cross-training including strength training and flexibility exercises to help build resilience and take time off when needed to allow the system to recover and rebuild.
Take Your Running to the Next Level
Okay runners, are you ready to get training? As you prepare for your fall half marathon, set yourself up for success with the expert guidance of Next Level Physio. Whether you’re looking to fine-tune your technique, optimize your training schedule, or target that nagging pain holding you back from performing at your peak, we’ve got you covered. Combining cutting-edge technology with biomechanical expertise, our running experts are standing by and ready to take your running to the next level.
Ready to learn more? Give us a call today and master your next half marathon with ease.