Your technique counts when running - advice from an #Epsom Chiropractor
21st November 2011
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Technique is everything.

Whether you are just taking up running or are a regular participant – your technique is vital.  It will:
     increase your enjoyment of running
     improve your performance
     improve your efficiency
     reduce the likelihood of injuries

If you suffer from shin splints, achilles tendon problems, plantar fasciitis, runners knee (or Iliotibial band syndrome), hip or low back pains and aches, or want to avoid these – read on this article can help.

Jogging – slow pace, lazy leg and arm action, heavy heel strike.
Running – Higher pace, fluid leg and arm action, softer foot strike on the ball of the foot.

"One of the most common running errors is landing heel first (over striding), with your leg in front of you, which slows you down." This also leads to bouncing, that wastes energy and increases the risk of injuries. According to Running Coach Malcolm Balk (Daily Mail Health pages in April 2011) "Good runners spend less time on the ground than bad runners" which is associated with better performance and fewer injuries.

Basically a jogging action causes far more problems than a running action.

So you’re looking for a fore-foot or mid-foot technique.

Running on the ball of the foot is biomechanically more feasible, as the whole leg (foot, ankle, knee and hip) will act as a giant shock absorber – so it helps prevent pain in the heels, knees, hips and low back.

Fore-foot running is also energy saving, as you maintain your forward momentum on each step, this will help you improve your performance and notice your lap times come tumbling down.

Gently does it.
However changing technique is not something you can do overnight – break into it gently. You are using different muscles in a different way and your body needs to make the change gradually.
There’s a great video on You Tube ( by Newton Running which explains the basic idea behind the fore-foot technique.

If you’re just starting out on your running career – then you want to start on the right foot – Mika has just the thing for you running for beginners.

Mika himself is starting out on his own running challenge  follow how he does it.

If you have questions about running technique, or are considering starting running  contact East Surrey Family Chiropractic – they are always happy to help.

This advice is brought to you with the compliments of Mika at East Surrey Family Chiropractic – to read the full article please visit RUNNING or for more information Email or give Mika a call on 01372 747243.

East Surrey Chiropractic have regular features covering such topics as skiing – sitting correctly – driving in the correct position – visit their website to see these.


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