Written by Coach Andy and Coach Paul.
We’d like to share some of the ideas that we work on with our clients for you to tap into. There is no substitute for a coach if you want to improve your running but with the wealth of information available we feel it’s important to share what we have seen as keys to success.
So firstly let's take a look at an all important question: Can you actually improve your running technique?
The simple answer: Yes!
In fact straight out of the blocks if you are a recreational runner you have an advantage over a pro or elite when it comes to making changes to your technique. Think about this, let's say you’ve been running 3 hours a week, maybe 20-30km a week. The number of steps (repetitions) you've been taking each week is going to be significantly less than that of someone who's been running 8-15 hours or 100-200kms in the same timeframe. This translates to far less mapping of behaviour or programming of neural pathways for the rec runner. By having less ingrained bad pathways this should mean that most rec runners will have an easier avenue to improve when introducing new, better behaviours. Particularly if they couple the changes to technique with increases in running volume (repetitions of behaviour increase).
Now just one point here. As a generalisation elite runners do have very good technique and so the high volume, high repetition of the activity is in most cases programming or mapping in a good way. They don’t even have to think about it.
Let's consider the concept of remapping neural pathways. Changing habits. Learning new behaviours. Smoking is the most obvious example of a really bad habit that people overcome everyday (and it is coupled with addiction in many cases). There are so many other examples where people overcome and replace one behaviour with another better one. Even just getting out of bed for a run before work instead of sleeping in is a behaviour change where you replace one behaviour with another and over time getting up early becomes the norm.
Neural pathways can be programmed or reprogrammed.
What does a coach do?
A coach can help in many ways, today we’ll focus on a couple of key ideas, Pattern Interrupt and Focused Strength Training.
1. Pattern Interrupt: This is a widely used coaching method for breaking habits and retraining peoples brains. In a running context the coach provides direct immediate feedback while watching the runner.
Example a. A runner is tight in the shoulders the coach can just say “relax your shoulders” and the runner immediately has a result.
Example b. A runner is slumping a little generating a poor posture… the coach can talk to them about pushing forward with their pelvis/glutes.. Generating an immediate correction.
The list of corrections that can be made goes on and on. You might have heard one of these:
Fast hands fast feet!
Run tall!
Get out of the bucket!
The not so secret to this interrupting is doing it regularly so that the map is re-written, which is why consistent coaching is so beneficial. It is going to be a lot less effective if you do it for the 5 minutes that you think about it on any given run in any given month than if you do it regularly, with intent and at the appropriate time.
Without a coach you can achieve change but you need to be conscious when running and be very active with self talk. Repetitive mantras are a hallmark of many top runners.
2. Focused Strength Training: A coach with strength training experience will be able to provide the appropriate corrective strength training to help where a weakness is leading to the poor technique. For example if one glute is slightly weaker than the other a good coach will pick this up as the cause of a lopsided stride or posture. They can then recommend the appropriate glute strength work to correct the weakness and help improve the stride. Again the value of having the coach watching the runner is immense.
You may have had this sort of approach from a physio or sports doctor. The best option is always going to be where someone observes you as you run. That direct observational feedback can not be underestimated. So if you can not get to a coach then a sign of a quality practitioner will be one that gets you to run before they diagnose or treat you.
From here it's up to you to form a habit. Do the exercises at the prescribed frequency for the weeks, months and years it takes to create a change.
So in summary, you can change and improve your technique. A coach will make this a lot easier but it can be done alone with consistency and intent. If you have any questions on this topic let us know. In case you haven’t noticed we love to chat about all things running and are happy to share our knowledge and experience.
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