If you are looking for information on how to improve running form, you have come to the right place.
As runners, we like to focus on fitness. However, without at least some focus on running form, we are leaving money on the table. In my previous article on How to Improve Running Technique I outlined some key aspects of running technique. Briefly, these are:
- Upright running posture – a slight forward lean is okay, but it should not be excessive
- Good alignment – Do the feet point off to the sides? Is there excessive rotation of the torso?
- Stride Length – Longer is not necessarily better. Are you over-striding? Your foot should not strike the ground too far in front of the body.
- Arm Action – Do you carry the arms in a relaxed and efficient manner?
- Foot Strike – Are you a heel striker? How much supination and pronation is apparent during foot strike?
Strength Training to Improve Running Form
Many of the above elements of running technique can be improved by partaking in appropriate strength training. Developing appropriate core strength can help with an upright running posture. Working to reduce any strength or muscle imbalances can help to ensure good alignment. Rate of force development and ‘Explosive Strength’ are imperative for optimising stride length. An element of upper body strength can help with carrying the arms in a relaxed and efficient manner. If you are to perform a sprint finish, you will further appreciate the benefit of some upper body strength in facilitating an effective arm drive.
Running Drills to Improve Running Form
Traditional strength training is not the only way to improve running form. Running drills can also play their part, if they are performed with attention to detail. The great thing about running drills is that they can effectively be incorporated into a pre-session warm up. It is not necessary or desirable to dedicate a separate training session to running drills.
Hill Sprints and Strides
Hill Sprints and Strides are also great for improving running form. The key thing with hill sprints and strides is that they are supposed to be non-fatiguing methods of training. In other words, you should not feel tired after performing them. This means short reps with long recoveries, and also not too many repetitions per session. Hill Sprints and strides can be tagged onto the end of a steady run. Hill sprints are great for optimising stride length and also improving arm action. Strides are great for developing relaxation at speed.
Training Programme to Improve Running Form
Above, we have provided details on methods that can be used to improve running form. However, it is imperative that they are incorporated carefully into a well thought out training programme. Different types of training must compliment each other. For this to happen, different elements of training must follow on from each other in a logical fashion. This is something I can help with. I offer online running coaching where I will oversee all aspects of your training. I also provide Strength Training for Runners sessions in York. For more information on each of these, click on the links below:
York Personal Training – Strength Training for Runners
If you require more details on these, I encourage you to contact me via Instagram:
Foxwood Personal Training Instagram Page
Foxwood Personal Training York
The above two services, along with my York Sports Massage service, represent the core offerings provided by myself at Foxwood Personal Training in York. The York personal training (strength training for runners) and the York sports massage service both take place at Egerton’s Garage Gym (The EGG). This is the HQ for Foxwood Personal Training. The online Running Coaching is the exception, as this service is delivered remotely.
I specialise in working with runners across all three of these core services. Additionally, all three of the above offerings can be used to improve running form.
We have already covered how to improve running form with the use of strength training. This is the focal point of my York Personal Training sessions. I provide tailored strength and conditioning sessions to improve running performance and technique. These strength and conditioning sessions will also reduce your risk of running injuries.
Sports massage also contributes to improvements in running technique. Through sports massage, we can work on muscle imbalances. This, in turn, can improve alignment when running.
Online Running Coaching
Online running coaching looks at the complete picture. With personal training sessions or sports massage sessions, we are addressing one piece of the puzzle at a time. Whilst this is important, it is not the full picture. With online running coaching, we look at how to incorporate all the pieces of the puzzle in an optimal fashion. How to structure all of your running training and how (and when) to incorporate strength and conditioning, sports massage and any other interventions. Online coaching addresses all of these elements in a holistic fashion.
If you want to hire me as your online running coach, there are just three things that I ask from you:
- You are truly committed to your running. You do not have to be a professional or an elite runner. That said, most of my running clients are of a good standard. This is because I do expect you to be committed.
- You must have a good internet connection. I use TrainingPeaks software to update your training programmes. A good internet connection is imperative for this to work.
- You must be willing to maintain open lines of communication. Coaching is a two way process. You will expect to hear from me regularly and I will expect to hear back from you frequently.
If you can answer positively to the above three requirements, then we should be a great fit. I look forward to hearing from you soon. This could be the start of a very fruitful coach-athlete relationship!
Tim Egerton, Foxwood Personal Training, York