Optimizing Running Form for Speed and Injury Prevention

Introduction

• Started running with injuries (knees and hip)
• Initially thought it was overtraining
• Trainer suggested it was a running form issue
• Made three key changes to run faster and injury-free
• Improved from an 18-minute 5K with pain to a 15-minute 5K without pain
• Peaked at 150 km per week without any pain

Key Changes to Improve Running Form

Assessing Running Form: Two Methods

1. Using a Camera and Treadmill
   • Film side, front, and back views at the highest frame rate
   • Analyze footage on a computer
   • Look for overstride and alignment issues
2. Home Assessment (Using Running Shoes)
   • Examine wear patterns on the sole of running shoes

Biomechanical Adjustments

1. Correcting Overstride

   • Ensure foot lands under the center of gravity
   • Increase strides per minute (from 160 to ~175-180 at the same pace)
   • Shortening the stride in front of the body for better landing

2. Hip and Glute Activation

   • Importance of activating glutes (largest muscle in the body)
   • Pre-run exercises: glute bridges, lunges with glute focus

3. Frontal View Adjustments

   • Check for hip deficiencies: abduction and flexion
   • Address over flexion at knee and weak hip abduction with specific exercises (run jumps, clams, lying hip abductions)

4. Foot Strike Analysis

   • Aim for midfoot landing, roll from outside to big toe
   • Examining the wear on running shoes to determine strike pattern
   • Avoid heel strike to reduce injury

Foot Motor Control

• Avoid lifting big toe during strides to prevent shin splints
• Proper motor control helps in relaxing and tightening at appropriate times
• Shoe selection: Different shoes cater to different running styles (choose lower heel drop for midfoot landing)

Technique Drills

• 5 minutes of technique drills before every run
• Focus on coordination, muscle activation, and personal deficits

Conclusion

• Combination of biomechanical corrections, proper shoes, and technique drills dramatically improved running performance and reduced injuries