In this episode I discuss how to do your own “DIY Running Technique Screen”. Questions this week come from Celia…
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.
Would you like your running or triathlon questions featured in a future episode?
Just click the button to leave me a voicemail…
“I am interested in proper running technique”
DIY Running Technique Screen
- Top 3 running technique errors
- How to record your running technique
- How to analyze your technique
- 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
- Knock knees
- Level pelvis
- Straight spine
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