Whether it's because I'm a runner, due to my involvement with RunFitUK or because more people are running (it's probably a combination of all 3), I have noticed that I am seeing more and more runners in my clinic. Not just runners though, duathletes, triathletes and iron man athletes also. It seems everyone has suddenly realised how easy it is to get out there and run. Running is also key in other sports such as rugby, football, hockey etc. It's a key 'skill' yet one that very few of us are actually taught or try to improve. We crawl, we walk and then we run. There are that lucky few that make it look effortless, floating across the ground as if they weigh no more than a feather however in reality most of us are not so lucky and although we may enjoy running it is hard work. So what if we thought of running as a skill rather than something we just do?
If you are a golfer your are taught step by step how to perfect your swing, a tennis player spend hours working on their forehand and backhand, a swimmer does the same working endlessly on perfecting their stroke but runners just.. run! If you want to improve your running, why not look at how you run and work on improving it?
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What's the right way to run?
I'm afraid there is no simple answer to that, we are all different. We grow up in different surroundings, our bodies are different shapes and sizes, we have different medical histories, different parents, the list could go on. As we are all different there is little point trying to fit all runners into the same mould but that is not to say that the way you currently run is the most efficient way for you. You may have picked up habits that your don't realise through past injuries, you might be running a certain way because your lifestyle away from running causes your muscles to tighten in a certain way (if you work at a desk or spend time driving this is probably you) or you may just be trying to run in a certain way because that's what someone told you to do!
To find the right way to run you need to know how YOU run and then look at what you could do to improve that. Working with your own body's strengths and weaknesses to build on what you have.
Here's an example - A really 'fit' runner who never gets out of breath and should in theory be able to run for miles. However in reality they can't run for more than 4 or 5 miles before their legs get tired and they get niggling injuries. This is nothing to do with fitness level, the problem is strength in some key muscles around their hips. This weakness causes other areas to be overloaded. This results in the runners potential being limited not by their fitness level but by by a weakness in a particular muscle or muscle group. If they didn't know this they would carry on training but no matter how many miles, intervals and hills they did they would unlikely be able to correct the problem. To be able to fix the problem it needs to be highlighted and then the runner can be given the tools to correct it you can not reach your potential.
That is a simplified example but highlights how as runners there may be significant advantages in viewing running as a skill that can be improved alongside the usual training plans that improve our fitness.
Gait analysis
If I had a pound for every time I have an injured athlete in my clinic who says that they don't know why they are injured as they had their gait analysed when they purchased their trainers I wouldn't be rich but I could certainly buy a few more pairs of trainers myself! Some of these are proper gait analysis' done by qualified experts who will take time and analyse all aspects of your running gait however the majority of clients I see who think they have had a gait analysis have not. What they actually had was someone briefly watch them run up the street or on a treadmill and advising on what shoes in their opinion would suit their running. There is a place for this but it is not an 'analysis' it's advice based on what they see. Have you ever asked the person doing it what they studied for them to come to their conclusion? You may be lucky and get someone who has studied for years and understands what they see and are able to make a decision from seeing you run a few steps but if that's the case why are they now using that knowledge to sell trainers? The truth is the person may have been on a course lasting anywhere from a couple of hours to a couple of days, who knows they may be a student working part time in the shop to fund a degree that is not related to running at all, you don't know unless you ask. Don't just assume that because they work in a shop that sells trainers that they have more knowledge than you on what is best for you. Of course listen to their advice, ask questions and then make your own decision. Just remember this is not a full gait analysis it's someone helping you decide which trainers to wear.
A full gait analysis involves looking at your body as a whole, after all it's all connected! In my clinic I video clients and then review their gait in slow motion from different angles. I look at people running fresh and fatigued as many runners' problems occur mid way though a run, how else can you know what may be causing problems later on in a run unless you see someone running under fatigue. I would then combine these results with the results from a set of tests that reveal in more detail any muscle tightnesses, weaknesses and imbalances. This type of analysis will always highlight imbalances but the key is to know what changes could be made that may reduce injury risk and improve running economy. Other small 'imperfections' or asymmetries may not be limiting an athlete sufficiently to warrant trying to change.
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Gait analysis - is it for you?
Gait analysis is not cheap, but then again neither is entry to a major city marathon and if you are training for a pb and are sacrificing time with friends and family then yes, having a gait analysis is a worth the money as it will help you reach your goals and highlight any potential injury risks. You don't need to be an elite athlete to have it done either. If you want to progress and improve your running economy it is a very interesting thing to do and you will surprised at how you can improve your running without your fitness changing so imagine what you can do with a good training plan combined with knowing areas of your gait that can be improved. The other main reason why athletes have their gait analysed is if they suffer from injury. In these cases I would recommend it as it could highlight key contributing factors to their injury.
After having your gait analysis you should be given exercises and training cues that will help you alter your gait if it is needed. It may not be a quick fix, if there are muscle weaknesses and mobility restrictions these take time to correct but if you are prepared to put the effort in with a few key exercises you will reap the rewards. In some cases just highlighting a few areas and showing the athlete simple cues to help them correct a movement can result significant changes. It all goes back to what I said at the beginning, we are all different and so are everyones results.
If you would like to know more about having a gait analysis click here
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