How to change your running technique

There are lots of potential areas to improve when it comes to running technique, for example even your arm movement, has many components which may require different drills and exercises to correct depending on which specific part of the arm movement isn’t quite right.

Before you start trying to make changes, first you need to understand the exact element you need/want to work on, so you correct it in the optimal way.  The infamous heel strike (which actually isn’t so bad) is a common place to begin when trying to change running technique. The issue here often isn’t where on the foot you land, but where the foot lands in relation to the body. A heel strike often occurs way out in front of a runner’s centre of mass which is what causes deceleration more than the heel landing

The human body is an enormously intertwined set of muscles and connective tissue. A change of movement or position in one area causes a change in movement or position at another point, so we need to understand this, and at times make compensations for it through strengthening or mobility work.

When you start to change your leg movement to avoid a heel strike, it’s a good idea to address the strength of the foot and ankle muscles, perhaps even tackling these before transitioning running style. If someone’s landed on their heels for a long time when running, the muscles in the lower leg and foot may not be strong enough to handle the change of landing zone, which in turn increases their risk of injury. I say this as someone who made this exact mistake when I first changed my leg movement in running, so if you’re reading this thinking “damn I did that…”, don’t worry, you’re not alone.

Once you know what you need to work on, what else to consider and how to action it, you can get started. I recommend starting small, just with daily drills for a week or two, then incorporating strengthening or mobility exercises. This builds consistency and makes it easier to keep the habit. Other people may prefer doing it all at once as they find this all or nothing approach more motivating, but their psychological preference may not be suitable for the body to take.