Physical therapists and podiatrists can go on at length about running footwork techniques, but the truth is, only a very small percentage of people achieve a technically perfect and standardized form. Some experts believe heel striking is very natural; others suggest forefoot striking. However, if your running feels comfortable and relaxed, there’s no need to change your current gait. But if you’re frequently injured or find running to be a painful ordeal, you should consider adjusting your running style.
Here are seven taboos in running technique:
1. Overstriding. Overstriding puts the muscles in a stretched and inefficient state, causing the foot to land in front of the knee, creating a braking effect. You may feel as though you're landing heavily, with your foot hitting the ground in front of your knee.
2. Wasteful movements. Excessive up-and-down motion wastes energy. The main culprits are lifting the knees too high or taking strides that are too short. You may feel as if you're running in place rather than moving forward, which can lead to tight or injured calves. Another example of wasted energy is crossing your arms in front of your torso, which hinders forward momentum.
3. Excessive inward collapse of the arch. This puts extra stress on the muscles supporting the arch, which in turn pulls on the muscles attached to the inner shin. As a result, the knees rotate inward and become tense. The gluteal muscles become inefficient due to the inward knee rotation, leading to tight hip flexors, back tension, and pelvic tilt.
4. Sitting on the hips. This posture involves an anterior pelvic tilt and retracted hips, which reduces the strength of the hamstrings and glutes. It’s often caused by weak core muscles, poor pelvic alignment, and tight hip flexors, but fatigue during running can also lead to this posture. It can result in many back and hip issues.
5. Excessive foot eversion. Rather than overpronation, the issue here is underpronation, where the foot remains on its outer edge. This reduces the foot’s ability to absorb impact and increases the risk of stress fractures.
6. Insufficient hip drive. Relying too much on the quadriceps (front thigh muscles) and hip flexors, instead of utilizing the hamstrings (rear thigh muscles) and glutes, reduces stride length and power. You should strive to drive both forward and backward leg movements.
7. Hip drop. This leads to improper foot landing, which may cause lower back and outer leg injuries.
Here are seven taboos in running technique:
1. Overstriding. Overstriding puts the muscles in a stretched and inefficient state, causing the foot to land in front of the knee, creating a braking effect. You may feel as though you're landing heavily, with your foot hitting the ground in front of your knee.
2. Wasteful movements. Excessive up-and-down motion wastes energy. The main culprits are lifting the knees too high or taking strides that are too short. You may feel as if you're running in place rather than moving forward, which can lead to tight or injured calves. Another example of wasted energy is crossing your arms in front of your torso, which hinders forward momentum.
3. Excessive inward collapse of the arch. This puts extra stress on the muscles supporting the arch, which in turn pulls on the muscles attached to the inner shin. As a result, the knees rotate inward and become tense. The gluteal muscles become inefficient due to the inward knee rotation, leading to tight hip flexors, back tension, and pelvic tilt.
4. Sitting on the hips. This posture involves an anterior pelvic tilt and retracted hips, which reduces the strength of the hamstrings and glutes. It’s often caused by weak core muscles, poor pelvic alignment, and tight hip flexors, but fatigue during running can also lead to this posture. It can result in many back and hip issues.
5. Excessive foot eversion. Rather than overpronation, the issue here is underpronation, where the foot remains on its outer edge. This reduces the foot’s ability to absorb impact and increases the risk of stress fractures.
6. Insufficient hip drive. Relying too much on the quadriceps (front thigh muscles) and hip flexors, instead of utilizing the hamstrings (rear thigh muscles) and glutes, reduces stride length and power. You should strive to drive both forward and backward leg movements.
7. Hip drop. This leads to improper foot landing, which may cause lower back and outer leg injuries.