Running Techniques

Running analysis: how you run (and walk) matter. A lot.

What is running analysis?     

It is a method of analyzing a runner’s body movements to derive a detailed picture of how a person walks or runs. 

A detailed, individualized analysis of your body motion while running can prevent injuries, help your injury, and provide invaluable self knowledge. 
And moreover, the benefits are similar for walkers.  To top it off, a gait analysis can also help patients who suffer from the lower extremity conditions such as knee pain, hip pain and ankle pain.

• Foot strike (the way your foot contacts the ground),
• Loading rates ( how quickly your weight is transferred when contacting the ground) 
• Speed (For example, minutes per mile)
• Cadence (Number of steps per minute)
• Symmetry of pelvis
• Arm Swing

How to Get Into (or Back Into) Running
Running indeed offers numerous reasons to love the activity. First and foremost, it demands minimal gear, making it accessible to many. Whether you prefer solitary runs or enjoy the camaraderie of a group, running accommodates both preferences. You can embrace the competitive aspect of running or simply savor it as a leisurely pursuit. Moreover, running tends to evoke a sense of nostalgia as it often harkens back to childhood days when many of us engaged in running, even if only on the playground. Its familiarity and versatility make running an activity that holds a special place in the hearts of many.

Get Assessed
At Attuned Vitality, our team of exercise physiologists and certified personal trainers are equipped to conduct a comprehensive full-body assessment. They will identify any areas of concern and provide you with detailed explanations on how to address them effectively. Specifically, we can evaluate your foot strikes and offer valuable tactics to enhance your safety during your running sessions. Don’t hesitate to reach out to us for a thorough evaluation and personalized guidance to improve your running experience.

Get in Gear

One of the most common errors made by new runners is wearing improper footwear. It is essential not to use walking shoes for running, as this can lead to injuries. The reason lies in the impact forces on your feet every time they hit the ground, known as ground reaction force (GRF). As you pick up speed while running, the GRF also increases. When running, your feet may be absorbing up to two to three times your body weight in force. Therefore, it’s crucial to wear appropriate running shoes specifically designed to absorb and support these forces properly. Using the right type of shoes can help prevent potential injuries and ensure a safer and more enjoyable running experience.

Get with a Program

For starters, ease into running—no matter how fit or motivated you may be. “Don’t just go out and run for 20 minutes,”. “Going from zero to 20 is a significant change!”
Think in 5-minute time blocks. “You can start by running for one minute and walking for four minutes, then repeat that four times for a total of 20 minutes. Add the warmup and cool down of your choice for five minutes each, and you have a complete workout.

Get Going!

Don’t overthink what you’re doing when you go out for your first few runs. If you’ve got the right shoes and proper programming, just go for your run and do what works for you.”
If you don’t feel like you’ve got the right program down, or you need some coaching, call us today, to set up an appointment; to get on the right path. This is your path, and your own pace. We’d love to help you get  to where you want.

Forward Hip Posture
Your running stride depends on a neutral, stable pelvis to allow your leg to fully extend behind you so it can pull forward into the next stride. An arched lower back compromises your hip extension and puts greater demand on the hip flexors to bring your leg forward. 

What to do with your arms while running?
Keeping your hands and arms aligned with your body’s motion is crucial for maintaining balance, conserving energy, and maximizing forward propulsion. By ensuring that your hands disappear below and behind your peripheral vision during the backswing, you can avoid overreaching and unnecessary lateral movement, ultimately leading to a more efficient and effective running form. This way, you can direct your energy towards propelling yourself forward and achieve better overall running performance.

Another way to determine the effectiveness of your arm swing while running is to observe yourself in a reflective surface, like a shop window, as you pass by. Alternatively, you can request a running partner to capture a side-view photo of you during your run. Pay close attention to whether there is a gap between your elbow and back during the backswing of each arm. According to Meb Keflezighi, the Olympic marathon silver medallist, he examines the triangle of light formed between his torso and upper and lower arms in his shadow for a better understanding of his arm movement.

Physiotherapist Abby Douek and Bob Glover, a veteran coach for the New York Road Runners and author of The Runner’s Handbook, propose a helpful tactile cue for runners. They suggest that on each stride, the hand should lightly brush the waistband as it moves backward and forward. This technique can be likened to holding an ice cream cone, where the hand naturally comes back to the hip with every stride. Practicing this motion can aid in maintaining proper running form and posture.

For expert assistance with your Running Analysis and achieving your running goals, make sure to contact Attuned Vitality Chiropractic and Wellness today. Dr. Wendy Brackeen, a marathon runner herself, possesses the expertise to provide the support you need. Don’t hesitate to reach out and take a step closer to optimizing your running performance.