Three tips for retraining your running gait

Retraining you Gait

We have been doing a lot of running lately at Nunawading Soft Tissue Therapies & Podiatry gearing up for the beautiful spring weather! With one of Melbourne’s biggest running festivals coming soon in mid October (Melbourne Marathon), here are a few tips and cues to think of during your next run.

1. Run with shorter, faster steps...
Running with a shorter cadence improves the efficiency of your running posture through preventing overstride. Overstriders tend to maximally flex at their hip, hyperextend their knees and strike heavily at the heel. By doing this, the shock impact force from the ground isn’t equally distributed throughout the body and is dissipated primarily through lower limb joints.

2. Run tall...
By ‘running tall’, you are encouraged to land with your feet closer underneath the center of your body. This also helps open up the chest to allow for better breathing capacity.

3. Run lightly...
By trying to land less heavily on the ground, you are able to minimise the impact that the ground reaction forces have on your body.

When re-training your gait, you will likely slow down in your pace while adjusting to the new style before getting faster. Don’t be discouraged... it'll be worth it in the long run!

Is gait re-training for everybody? If you have been running for many years pain-free, keep doing what you are doing! If you have injuries as a result of running, whether new, recurring or chronic, you should seek advice from a health care professional to see whether gait re-training is right for you.

Check out this video for real life examples of how gait re-training has changed the running style of some of our team members here at NSTT...

Written by Jasmine Kouch, NSTT Podiatrist