Check Yourself Before You Wreck Yourself

How often do we look at how we run? You may pay more attention to the person in front of us at the last 50k and know things the other runner may not even realize. Our own running form, however, often goes unnoticed until something goes wrong. I say check yourself before you wreck yourself.

Studying Running Form

I spent several years studying running form and technique during my road days and eventually blogging. I wanted to understand my gait and improve my pace. I found a cool new app in 2013 where you could take video and break it down in super slow motion. In my head I was landing mid-foot but the app clearly showed me that I was Mr. Heel Striker.  Today, there are numerous ways to get the same video breakdown through free and paid apps and even with your phone’s video function.

Next time you are out on a run, think about where your feet are landing. Are they landing ahead of you or under your hips? Do you have an outward tilt on your right foot or an odd kick like I do? None of these things are an issue by themselves, but the idea is to get an overall picture of how you run and what feels comfortable.  Your gait may likely change over the years. 

Just be Yourself

If you have a friend with a GoPro or even just your phone, take video from the side of you running uphill, downhill, and on flat terrain. This can also be done on a track or road, but if you primarily run trails, try and see how you run in those conditions.  Try and just run for a hundred feet before the video area and just ignore the camera.  You don’t want to be a model and have an unnatural form that looks good if that’s not how you normally run.  Just be yourself. 

Where this information comes in handy is if you want to get faster or address injuries. Let’s say you get shin splints regularly. If you notice that you land with your foot ahead of your hips or heel strike naturally, it could be contributing to the shin splints. It gives you a better starting point for diagnosing injuries.  In that case, you may be able to shorten your stride to get your foot to land more under your hip.  Increasing how many steps per minute will typically do just that and the right music can help immensely.  Lose Yourself by Eminem was my go-to at 90 beats per minute. 

Your Style

I suggest knowing your own running gait and style. What works for you won’t always work for other people, and that’s okay. We all have different goals and abilities. I recommend using apps and other tools for PT, rolling, and staying fresh. There are times when we need to seek medical advice or get a professional running coach too.  Its okay and sometimes it can save our training cycle. 

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Understanding your Running

Understanding your running can not only help reduce injury but can make the whole experience easier.  We can learn that we are great at climbing hills but struggle on the downhills.  Use that to your advantage and become a stronger descender through training but know where you will do well on a race course and where you may struggle.  Throw in a surprise in your drop bag before that section to lift your spirits.  A funny greeting card you pre-write to yourself, a video on your phone that your family members recorded, your favorite song or anything else that will help push you when it gets rough.  

Happy Running

 By paying attention to these details, you can make informed adjustments that enhance your performance and reduce the risk of injury. So, next time you lace up your shoes, remember to check yourself before you wreck yourself, and happy running!

Author Brian Goldman is the Proud Race Director and Owner of Miles Madness, brought to you by Everyday Endurance Runs. Click here to register for his event. There’s something for everybody with every body.

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