Warning Warning…..this is not going to get you into the next olympics, but who knows it might help shave a few seconds off the PB?

As I say on a lot of my blogs……….”Everyone is different !”

As Groove Armada sang ‘If everybody looked the same, we get tired of looking at each other’

So when you look for solutions to your running it isn’t as simple as one size fits all – we have to evaluate numerous factors including such things as age, sex, weight, height, body shape to name just as few.

During my training sessions I see many different styles and types of running, you see some people concentrating so hard on technique they forget to breathe or people with ‘not textbook form’ leading the way. 

Granted, when we see the leading athletes at the London Marathon these are prime examples of form and efficiency and they are getting the most out of their usually slimline athletic techniques, but they spend 7 days a week and every waking hour dedicated to their profession – you and me, might not have such luxuries so little changes, tweaks, different habits will potentially help.

In my experience some of the things I try and work on are as below:-

Posture:

• Keep your body upright with a slight forward lean from the ankles.
• Relax your shoulders and avoid hunching forward.
• Engage your core muscles for stability.

Arms, arms, arms:

• Keep your arms bent at about 90-degree angle (don’t need a protractor on your run).
• Swing your arms forward and backward in a controlled motion, avoiding excessive side-to-side movement.
• Allow your arms to move naturally in coordination with your stride, providing balance and propulsion.

Foot Placement: (numerous arguments on this one, usually from footwear providers but as a general rule)

• Land on the middle of your foot, not the heel or toes, to promote efficiency.
• Aim for a quick turnover, with your feet landing under your body rather than in front of you.

Breathe:

• Practice rhythmic breathing, syncing your breath with your steps.
• Inhale through your nose and exhale through your mouth to maximize oxygen intake.
• Focus on deep breathing to improve endurance and reduce fatigue.

(This improves naturally with fitness and I wouldn’t recommend trying this out in your race…..but use your training runs to practice – or lie in bed at night and do use breathing/relaxation apps).

Listen to Your Body:

• Pay attention to any discomfort or signs while running.
• Adjust your form as needed to alleviate strain on joints or muscles.
• Take regular breaks and incorporate rest days into your training schedule to prevent overuse injuries.

Remember to start slowly and gradually incorporate these tips into your running routine to allow your body to adapt and improve over time. 

You may find that certain things just don’t suit you or you aren’t sure how to change anything – if in doubt ask. Always happy to give pointers and advice on running to my clients.

Have a great day and see you out on those roads soon.

Paul