So I am excited and nervous for this Sunday. It’ll be my very first half marathon and it’ll only be the start of many to come :). Anyway, came across this article in regard to common running form flaws some of us (if not, most) seem to have. Personally, I usually pay attention to my form during training. I know I’m not perfect but I do the best I can. One thing a lot of us tend to do is get lazy when we’re tired. So slow down if needed to BUT NO BEING LAZY w/ your forms!
The following table lists four frequently seen stride flaws, their associated injuries, and corrective measures that practitioners like Irene Davis have used successfully with runners.
Stride FlawAssociated InjuriesPossible FixesThigh internally rotates during ground contact (knock knees)Patellofemoral Pain SyndromeIliotibial Band Friction SyndromeActively engage the muscles of the buttock and the outside of the hip while your foot is in contact with the groundOverpronation of the footPatellofemoral Pain SyndromePlantar Fasciitis
Concentrate on pushing off with your big toeConcentrate on keeping your knees pointing straight ahead during ground contactLeft hip drops when right foot is on ground (and vice versa)Patellafemoral Pain SyndromeIliotibial Band Friction SyndromeIncrease step width – Practice running along a straight line, making sure your feet land evenly on either side of itOverstriding (severe heel strike)Shin splintsStress FracturesIncrease stride frequency – Increase steps per minute without increasing your paceLean forward very slightly at the trunk
There are two key limitations of gait retraining. First, “It requires a solid expertise in running mechanics and the etiology of running injuries,” Davis cautions. In other words, don’t try it at home.
The second limitation is that it’s not appropriate for general injury prevention, but only for rehabilitating and preventing the recurrence of specific injuries. “If you try to ‘fix’ your stride when you’re uninjured, it’s more likely that you’ll cause an injury than prevent one,” Davis says. On the bright side, it’s estimated that half of running injuries are actually re-injuries, and a single stride flaw can cause more than one type of injury, so gait retraining can still reduce your injuries by well over 50 percent. Not too shabby.