Improve your running with this one weird trick! aka The PT said I'm running all wrong... but it's all good!

[316neil]

Hello lovely running buddies,

I thought I should report back having just returned from my first Personal Torture session. That's what the "T" in PT stands for, right? 🤣

Well, that was interesting! My physio practice has a little gym in the basement, and today was my first personal training session with Matt. He's also a keen runner, which is such a great thing to have in a personal trainer as I discovered. He started me out quite gently on a spin bike, gradually increasing the resistance, and told me to try and maintain 80 rpm for 15 minutes. I managed it, yay, go me! But he did notice that my left knee wasn't lined up straight.

He then managed to get me walking then running on the treadmill, which was a new experience, and very quickly he spotted a problem with my gait, which is basically that I drop my pelvis on the side I land, rather than keeping it level. That means I tend to heel strike, which as we all know is bad news. Now in an ideal world I would have spotted this, but given that I don't generally run whilst watching myself from behind, I just didn't realise. Part of me feels silly, but part of me also feels very relieved and happy, because this pretty much explains everything, why I've been struggling recently (apparently your body only tends to take so much of this before complaining) and gives me something positive to work on.

He's given me some exercises to do which will help me sort my gait out, kind-of lying on my side, feet together, legs bent at right angles and lifting one knee up trying to keep it in line above the other. This requires some rotation of the pelvis towards the end of the movement which is what I haven't been doing apparently. This would also explain why I find a sub 30 minute 5k so hard still, even though I can do it. If I correct the issues with my gait, I won't be working as hard, so I can hopefully go further or faster or both, and also because my quads, calves and hamstrings aren't compensating for what my glutes should be doing, they won't get so tight. Genius! (I think I got that explanation right...!)

So... I'm posting this on here because I really value the accountability, and maybe this will help someone else.

Right - time for a cup of tea, clearly

Have fun everyone, run safe!!

Neil

[Irishprincess Graduate10]

Really interesting post Neil. I drop one side but I don't heel strike. I do all sorts of exercises and pilates to correct it and it rarely bothers me so hopefully your exercises will sort you out too.

[316neil Graduate10 in reply to Irishprincess]

Thanks Irishprincess , let's hope so!

[HeavyFoot Graduate10]

One little thing I picked up on YouTube was, if you count steps in your head (I used to count fours) you tend to hit the ground harder on that even number. So make it odd numbers to alternate the strike. I now count fives.

[Granspeed Graduate10 in reply to HeavyFoot]

Good to know. 👍😊

[316neil Graduate10 in reply to HeavyFoot]

That's really clever, I shall remember that, thanks

[Granspeed Graduate10 in reply to HeavyFoot]

Hey, HeavyFoot, can’t thank you enough for this hint. Every time I’ve caught myself counting as I run, I’ve shifted to 3s or 5s and I can feel the difference it’s making to my gait - much more evenly balanced in only a week. 👏🏼👍🎉

[Granspeed Graduate10]

Really interesting. I’m a fairly recent graduate so just getting to grips with some of these “structural” things that are so fascinating once you’re running. I have a good chiropractor who helped with a strain, but your physio sounds ace. Thanks for the share. 👏🏼

[316neil Graduate10 in reply to Granspeed]

You're welcome Granspeed , it's a constant learning process this running lark, isn't it?!

[Granspeed Graduate10 in reply to 316neil]

Yes. I think that’s part of the attraction. 👍

[Katiepops Graduate10]

Interesting. I had gait analysis when I got my trainers but they really only look at your feet. Maybe I should get it properly analysed as I do run very heavy footed.

Hope the exercises work - let us know! 😊

[316neil Graduate10 in reply to Katiepops]

I certainly shall keep you all posted Katiepops ! I was told I under pronate when I had my gait analysed, and having seen a podiatrist, I now have orthotic insoles that I wear in my running shoes, but according to Matt the PT god, this can actually be corrected by strengthening exercises etc. I'll let you know how it goes

[Katiepops Graduate10 in reply to 316neil]

Is that turning in so you run a bit too much on the inner side of the foot? That’s what I do apparently, but not so much that I needed insoles. To be fair looking at the video he took, I could see my feet being odd! 🙃🤪

[Bluebirdrunner Graduate10]

You survived the PT session Neil 😥😀...

Its lucky that Matt is into running and is able to provide really useful help.

So exercises, are you allowed to take runs and are you back next week for another session?

I hope you can start to feel the difference in a positive way. Good luck 😊xx

[316neil Graduate10 in reply to Bluebirdrunner]

Thanks Jan, yes, I survived, though the spin bit at the start was challenging, having never really done it before, but pleased I managed to achieve what he asked. I'm back in 2 weeks time, as that fits my schedule better, and yes, I'm allowed to run, which is great. He said not to worry too much about form, that will all get sorted out in due course, but the important thing was to keep running, even if my technique still needs work. So yes, all good really, thanks xxx

[Deals1 Graduate10]

You survived.. And it actually sounds like a good session?! Are u going for more?

Interesting and informative post. Sounds positive for u.,😊

Getting my gait analysed is def on my list.

[316neil Graduate10 in reply to Deals1]

Thanks Deals, yes I suvived, and I actually feel better for it, not sure my bank balance does, physio and PT all adds up lol! Yes - this is part of a course of 6 sessions.

Go for it re. the gait analysis certainly, and of course report back here

[Deals1 Graduate10 in reply to 316neil]

Adds up, but worth it I'd say 😊👍

[Sadie-runs Graduate10]

Wow! Sounds like this PT session was really helpful! And getting to the root of the issue, which is what we as runners all want! So pleased that this went well for you, Neil. And I know that exercise you speak of - it’s called clam shell in Pilates. (If it is the one you describe!)

Strengthening = all good! I am sure your PT sessions will sort you out and help you reach your goals. 👍😁

Sadie-runs xx

[Beachcomber66 Graduate10]

Really interesting. Thanks to my running watch I have been experimenting with stride length. It goes up to 1.05m when I run more quickly as in the quickest phase of intervals, and is usually about 1m. I have found that if I concentrate I can cut it back to 96/98 and it does seem to be less tiring and put less strain on my calves in that they don't feel as tight later in the day following a run. I probably have all the grace of a three legged camel...goodness knows what my pelvis is doing....food for thought 316, thanks. Your training sounds like a good investment. 🐫 😊

[Jogunlikely]

From your description you are doing clam exercise which I find lovely one to do in Pilates. If he gets you to progress to elevated clam my advice is to run for the hills 🤣

Good luck with the gait adjustment and look forward to the next instalment 🙂

[Zara2017]

Thanks forwriting this. I'm going to be conscious of it now. See if I can improve.

Good luck to you.

[Dowat Graduate10]

Very interesting information and keen to see your follow up posts. Thank you for sharing.

[Ripcurlrana71 Graduate10]

Hey Neil - interesting post. I was told the drop in hip is down to weak glutes/core. I would highly recommend Pilates. The exercise he has given you sounds like ‘the clam’. I’ve found it’s really helped my running form lots! 💪🏼😁 x

[Sadie-runs Graduate10 in reply to Ripcurlrana71]

I second that! Pilates is great for runners. 👍😁

[happysouls Graduate10]

Interesting to read and I hope that your investment pays off! I think this 'clam exercise' could be just the thing I need to add to my collection. My hips are really suffering despite all the things I'm trying so far so always looking for more ideas!

[Equi-geek Graduate10]

I’ve got glute firing exercises and quad-stretches as part of my rehab. My physio has my ‘bad’ foot stepping onto an inflatable cushion while I step forwards and backwards slowly with the other leg, all the while trying to keep my knee in line with my little toe. It kills me. I now run along thinking ‘bum... bum... bum...’ and forgetting to breathe😂