Six Techniques to achieve and maintain injury-free running:

If you consider 100 runners, you will find 100 different body types, abilities, and objectives. These differences are OK because running is highly individualized;  it is not our goal to get everyone running the same.  The goal is to improve running technique allowing running to become natural and reduce injuries from surfacing.

1. Release the breaks!

Pull the road behind you with each step and make a gradual shift from contacting with the heel to more of a mid-foot strike. At first, this might feel awkward or difficult, but surprisingly, it’s a more natural stride and achieving it is not as hard as it seems. If you take your shoes off and go for a run on a soft surface, your stride will naturally shorten and you will land on your mid-foot with your foot directly below your hips. This is very natural and the body usually adapts fairly quickly. Running without shoes once a week for short distances will help you build and improve your running stride. Then, when you run with your shoes on, maintain the same movements until they become natural on all surfaces. Mentally and physically thinking about “pulling the road behind you with each step” is an effective strategy. Notice the runner on the treadmill in the photograph. See how her foot is landing in front of her body and the angle of her foot is increased? This is often referred to as “the breaking effect.” To be more efficient and reduce injuries, decrease this angle by landing on your mid-foot below your center of gravity.

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