Matthew Boyd Physio

Helping Runners Overcome Injuries and Smash PRs

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DIY Running Technique Screen | E4

In this episode I discuss how to do your own “DIY Running Technique Screen”. Questions this week come from Celia…

Hi Matthew,

I am really enjoying your Facebook Q&A show. Thank you for sharing invaluable information.
I am interested in proper running technique; similar to what I had learned from you at your studio on Bank Street in Ottawa.
Also, how best to begin running again after having stopped for 1 year.
And finally, how best to tone the body and overall strengthen the body.

Thank you,
Celia

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“I am interested in proper running technique”

DIY Running Technique Screen

  • Top 3 running technique errors
  • How to record your running technique
    • Download the Hudl or Coach’s Eye app (or just use your smartphone)
    • Use your running shoe as a phone holder
    • Take a 10 second video from behind and from the side on a treadmill
  • How to analyze your technique
  • Overstriding
    • Freeze frame at loading response. Initial contact is when your shoe first touches the ground. Loading response is a few frames later when the cushioning of the shoe starts to squash. That means you are taking load through the leg
    • Use the app to draw line along shin
    • This line should be vertical or inclined forwards (in the direction of travel)
  • High impact
    • Noisy on treadmill
  • Low cadence
    • <170 steps per minute
    • Count steps in 10″ clip and multiply by 6

DIY Running Technique: analysis from behind

How to increase cadence

  • Increase 5-10%
  • Set the speed
  • Run for 1 min
  • Notice your effort level 1-10
  • Metronome and increase it 10%
  • Run 1 minute
  • Review RPE
    • If increased reduce to 5% and re-assess
    • If same that is the new cadence
  • Start with 1 min of every 5 when running

How to fix overstriding

  • Run on the spot
  • Match your cadence
  • Move slowly forwards, leaning like the tower of pisa
  • Speed up as slowly as you can until you reach regular pace
  • Slow down and repeat 5 times
  • Do it every run
  • How to Fix Overstriding Running

How to reduce impact

“Also, how best to begin running again after having stopped for 1 year.”

  • Why did you stop? Be honest…
  • Why do you want to get back into it
  • Make it fun!
  • Set a goal!
  • Build a habit
  • What is your baseline?
  • Take 2-4 weeks to build back up to baseline
  • No high intensity
    • No Sprints
    • No Hills
    • No Tempo
  • Long Slow Distance and Easy runs only

“And finally, how best to tone the body and overall strengthen the body.”

  • Overall strength comes from compound lifts
  • 5 movements
    • Squat – Back Squat
    • Hinge – Deadlift
    • Push – Push up
    • Pull – Bent over row
    • Gait – Farmer walk or ABCD
  • DIY Strength Training for Runners

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