As many of you know, I am in the process of recovering from (another) running injury. Recently, a physical therapist whom I had worked with previously was offering an injury prevention running clinic. I jumped at the chance to participate and see what I could learn about preventing further running injuries.
What I learned in an injury prevention running clinic
Due to Covid, this clinic was kept to 5 participants and held outside. All of us were required to wear masks. This was a special event created for our Moms Run This Town group offered by Resurgent Sports Rehab. I felt very comfortable with the conditions.
Kerri (PT) got some background on each of us beforehand so that she would be aware of any current issues. I have worked with her in the past and she was aware of some of my hip injuries. I have previously worked on running form with her.
For the first part of the class, Kerri demonstrated common running form mistakes and explained how they often lead to injury. We talked about heel striking, over striding and slow cadence to name a few. We then participated in a few running drills to warm up.
Next, we each had a chance to have our run form and gait evaluated. (Yikes!) It was really interesting to watch my friends run and have Kerri give feedback on form in real time. It is, of course, much easier to notice form issues in other people. I often feel like I am running “correctly” when I am obviously not always. Note the major heel striking above.
I apparently still have many of the same form issues that I have had in the past. Namely, I heel strike and can over stride. I also have a slightly slower cadence than optimal. (Goal cadence in around 180 mine is closer to 165). We were each then given 1 cue to focus on to encourage us to change our stride. My cue is to lift up my knees. When I consciously do that, I automatically keep my feet under my body. This will help me to avoid over striding which in turn should help with the heel striking.
We all found the clinic very helpful and plan to do a follow up in about a month from now. I would obviously love to be able to make some permanent changes that will allow me to run injury free. I had a number of post injury prevention running clinic thoughts.
Changing running form is not easy. It will take a tremendous amount of time and effort to make permanent changes. If you had asked me 10 years ago whether I was ready to put the work in, I would have immediately said yes. To be honest, I am not sure if I have it in me right now. I want to run socially, do races, and feel good. I have to figure out what that means for me and my 50 year old body.
Thank you to Kerri from Resurgent Sports Rehab for offering this class to us. She is also available to do telehealth evaluations and treatment virtually. If you have a sports injury that you would like to get some advice on, telemedicine is a great option right now. Feel free to reach out to her and let her know Deborah sent you.
Any thoughts of how realistic it is to change your running form? What do you think about gait analysis? Ever had it done?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen , Lisa
Very interesting. I had gait analysis done last year, and I’d recommend it to any runner. The PT actually didn’t find a lot to change, so it was good to find out that there basically isn’t anything “wrong” with my running. She gave me a couple of tweaks and some exercises that I still use, so I thought that it was a good use of my time. It really wasn’t very expensive so I’d recommend it to any runner.
It’s a great learning tool for all of us. Now to figure out how to implement the changes!
Thank you for this, Deborah! I had no idea that a low cadence could lead to injury. Now I will have to check the data on my watch to see how I’m doing.
I imagine it very difficult to change running form. The PT wants me to have a different foot position when standing (a higher arch). Simple, but not at all simple to apply in daily life.
no not simple at all! It is really hard to change our running form
How interesting!!! I know I am a heel striker–you can see it in my selfies. But from what I’ve read, heel striking isn’t as big of an issue as we thought. I do drop my left hip–I can see it my selfies as well. That makes total sense to me, because my left hip/glute has always been an issue for me. Strength and stability training has helped me a ton. But yeah, like you, I want to run into old age and just enjoy the ride!
Thank you for sharing your experience!
Apparently my heel striking leads to me over striding so keeping my feet underneath me more would help both of these issues. It’s so hard to change these things!
What an awesome workshop that was held in a very safe way! It’s funny how you can notice the form mistakes in other people when you can also have form issues. I always say it’s because I can’t see myself running haha. I think changing your running form work take time and you would need someone to work with you a lot on it to change it since you can’t see what you’re doing.
It does take a tremendous amount of time to change. I can totally see it in others but it’s hard to feel it in myself
Very insightful! I have tried many times to “fix” my form, and one time I became so obsessed I ended up injured. I’d still like to make some improvements and correct my (many imbalances). But I feel you about whether you really want to go through the whole process. I can NOT believe you’re 50 though!
ha thanks and yes it is so hard to change these things. Even little changes require so much effort
I think all runners, new & established, would benefit from a clinic such as this. I think I’m a mid-foot striker (that’s where the majority of wear is on my shoes, and I never feel any impact on my heels), but my selfies tell a different story LOL
I know those selfies don’t lie do they!? Perhaps you run differently at different speeds I know I do
Very cool. I had an analysis done years ago, although it’s probably time to do it again.
It’s hard to change your form. You CAN and it is doable, but it’s not easy. You REALLY have to want it and devote the time to making it happen.
I agree but I am not sure I have that in me right now
I think things like this are great & I love them! Now, actually doing the work — that is totally a different story.
I’ve had my gait analyzed a few times. I do some weird things, but in the end, it seems it’s not terrible.
Good luck with changing things up!
It is hard to change! I did find it helpful and would do it again
Changing running form is tricky, especially since the brain wires to talk to the muscles a certain way and too many changes can cause injury. I hope the fixes in form help!
Yes that has actually happened to me in the past
Sounds like a great clinic and similar to some of the principles I learned in my Chi Running clinic. I have a tendency to overstride especially when picking up the pace – my hips don’t love it.
I think every runner should have a gait analysis done – it’s certainly eye-opening.
Definitely eye opening and now I have to decide what to do with it
Thanks so much for sharing! I used to LOVE running and ran track/cross country for years. But the entire time, I suffered from terrible shin splints. Now, every time I try to run, the pain in my shins is so bad that I can’t run at all for weeks after one run. It’s definitely due to my form, so I always appreciate reading tips on how to improve! Now if only I had a running clinic to go to where someone could actually tell me what exactly I’m doing wrong…
Wow that is so frustrating!! I would definitely suggest getting a gait analysis from a physical therapist to start. I hope you can figure how to approach it
This sounds like a great experience! I haven’t intentionally changed my form but I think that strength training has helped me to run more efficiently.
While strength training definitely is a key for me, I believe the cause of my injuries is my form
That’s so interesting. I find a couple things that help me with my form. One is to do strides 2 or 3 times a week after a run (or before a speed workout). They’re great for helping leg turnover, cadence, and general form. The other is to think tall. I sometimes feel like I start to slump when I get tired so I visualize a string attached to the top of my head pulling me tall. It really helps. Those are 2 simple things that can make a big difference without a lot of effort.
Thinking tall was actually one of the cues they gave me. The other was lifting my knees up that is the hard one!
Yeah, that lifing knees seems a little weird to me, especially if it’s not comfortable. I can see doing drills like high knees but literally lifting to change your gait, well, I don’t know. One thing that might make that happen naturally is to run like you’re trying to run lightly. Think about trying to lift your foot off the ground quickly. That helps cadence too.
I will sure try! thanks
This sounds like an awesome clinic! I haven’t had a gait analysis in a while so that’s something I need to schedule. I often wonder if my gait is causing some of my on/off again foot/ankle issues.
It was eye opening for sure
How interesting! I just got an apple watch and went to look at my cadence and it’s all closer to 160 like yours- yikes! I def think I heel strike too. Guess we all have something to work on! Hope you keep feeling better.
Yes I was surprised too!
What a great clinic! These days seem like a good time to focus on form, since there’s no reason to focus on distance or pace. 😛
This is true!
I’ve never had my gait analyzed but have had coaches critique me.
Change is hard but as you said Is it worth it at this point. We are not elites.
That is my struggle- I am honestly not sure how much effort I want to put into it at the moment
I’m hesitant to change up the running form too much on my “older” clients because that can sometimes create a whole new set of injuries. It’s great that Kerri is only focusing on only one issue at a time to help avoid that problem. Here’s hoping you see great results from your knees up drills.
That has happened to me before so I am worried about that as well.
This is very interesting. I also wonder how I run and if I am doing it correctly. Well I have noticed more wear than usual on the lower outside area of my shoes. I thought that cadence increases when you run faster. Mine is usually in the 160s.
I would love to get a gait analysis but wouldn’t know where to go.
Thanks for linking up with us!
cadence does not necessarily increase as you run faster-one of my problems actually is that I over stride to go faster. Physical therapists who specialize in running injuries can probably help. My place does virtual analysis if you are interested