More efficient running style

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Sep 2023
6:42pm, 26 Sep 2023
2,695 posts
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That is a rather complex set of issues to address. It seems to me that you should not attempt to change too much at once. Make only very cautious increases in volume and intensity of training until you are confident about the changes you are making.

As you say, addressing core strength and hip mobility appears relatively straightforward. The question of foot strike is trickier. As I understand the evidence from studies of foot-strike and injury rate, there is no clearcut evidence than as to whether forefoot or alternatively heel striking is associated with substantially greater risk of injury. However your case, it appears that forefoot striking has exacerbated your problems. Therefore I would agree with the suggestion that you should aim for mid-foot strike. It also appears that you need to increase the range of forward movement of your knee during the airborne phase your stride. Conscious efforts to do this can create a risk of overstriding. Fortunately this is not a problem for you at present, but you need to make sure it does not become a problem. Leg swing tends to match arm swing. I find it easier to focus on arm swing. Therefore, it might be helpful to focus swinging the arm (opposite to the swinging leg) firmly backwards and downwards from a starting position with the hand fairly close to your chest. This migth help bring the opposite knee up and forward. Visualise a fairly compact coordinated action of arms and legs. Good luck.
Sep 2023
11:29am, 27 Sep 2023
4,476 posts
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Thanks Canute.

I wont be running for at least 3 weeks, then a very gentle start. Running for loading the foot, not for fitness.

While the steroid injection in floating around, I wont be loading the foot. Then it will be hops followed by something like NHS Couch to 5K.

I will post back with my progress

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