We run form instructors like to say, “It’s not running that hurts you; it’s often how you run.”
Okay, we are not trying to be know-it-alls, but considering many of us across the US and world are still running pain-free in our 40s, 50s, 60s, and 70s + (including our clients), we can say this based on experience.
When you run with poor form or technique, you increase your risk of developing injuries such as shin splints, knee pain, plantar fasciitis, or IT band syndrome (I experienced all of these injuries myself before learning proper form.).
Running with poor form can also lead to inefficient movement patterns that, over time, cause injury, waste energy, and reduce your overall running performance.
When I talk to former runners about running, they say, “I stopped running years ago because of knee pain or back pain.”
I’ve been running since my teens and only learned about running form in my late 30s, after a slew of injuries. Now I am in my 50s, still running, and want people to know you CAN run without pain, if you are willing to focus on your form and be mindful with every step you take.
You’ve got 4 simple steps above if you want to move on.
For more detail, I break it down into:
10 key points to consider regarding running technique and injury prevention:
- Posture: Have excellent posture and alignment of your skeleton. Eyes, shoulders, hips, and feet face forward.
- Engage your Core: It is your powerhouse. An engaged core will help prevent falls and make you a stronger runner.
- Use Your Arms: Keep your arms parallel and at a 90-degree angles on flat. Drop your shoulders and allow your arms to glide back. Yes. Relax your shoulder and arms. The more tension you have, the more energy you expend. Let it go and you will flow.
- Watch your stride: Land more mid-foot, and take shorter, quicker strides. Avoid over-striding, which can lead to excessive impact and heel pain. You can practice this shorter stride safely, running barefoot on grass or sand.
- Apply physics: Allow your center of mass to fall slightly forward as you run. This is your gas pedal.
- Use cadence: Run with a small metronome or music in a beat you love (ideally 170-180 bpm).
- Focus Your Mind: Be mindful of your form and how you move in space with every run and walk. Do form checks, take in the nature around you, and watch for funky breaks in pavement and distracted drivers.
- Wear appropriate footwear: Ill-fitting, super heavy, high heeled, or worn out shoes can contribute to discomfort, inefficient running mechanics, and increased injury. Find a more neutral shoe that is cushioned but lightweight. I personally love Asics Ortholite running shoes.
- Listen to your body: Pay attention to any warning signs or discomfort during running. Back pain? Knee Pain? Check-in with your posture. Are you running while leaning over your knees? Taking huge strides? Stressed? Straighten up. Take some nice inhale and exhales. Then drop your shoulders and allow arms to glide. But pain, particularly sharp or persistent pain, should not be ignored for long – get yourself to a PT or ortho doctor.
- Add cross-training and strength training: They rock. Changing it up will make you a better runner, prevent overuse injuries, and improve overall health and longevity. Incorporate cross-training activities and strength training exercises into your routine two to three times a week. This will help improve muscular balance, flexibility, and overall body strength. Focus on strengthening your upper body and the muscles that support your running movements, such as the core, glutes, hips, and lower legs.
- Lose that belly: Excess weight and a big belly is a killer rx for your knees and back. If you want to shed some pounds and feel better walking and running and living, let’s get at it! Forgive yourself, then begin anew with great form and try walk/jog intervals a few days a week, then progress with the above tips.
It’s not running that hurts; it’s often how we run that causes pain and injury.
If struggling, reach out to me-we can meet virtually or in person.
I want you to love running again. It’s fun, burns loads of calories, and is excellent for our mental health and those lovely bones that carry us around for a lifetime.
