Running technique advise needed please.

[ramona63]

Hiya all, I have all ways hated running, but decided recently to join a gym and maybe get fit enough to exercise myself & my 3 dogs by running the trails near my home. Then found this C25k website & podcasts which sounds excellent. My problem (besides being unfit) is the way I run, I am very heavy footed, I clump along, my whole body seems to jar and by the time i've run 5 paces, I feel like I could get a headache. I'm 63 and have spent most of my life being laughed at when I run, so not a new problem but one I need to fix once and for all. So any suggestions how I can become 'light of foot'. (i'm not particularly overweight) . Thanks

[crox Graduate]

Well the 1st lesson (and possibly hardest) you need to learn is not to give a gig about what anyone else thinks.

2nd, the more you practice, the easier it becomes

Try running barefoot around the house. Land on the ball of your foot so your heels are last to hit the floor, that gives you more flex.

Lastly, keep your speed down, there's rush.

[Ullyrunner Graduate]

Getting the right shoes will make an awful lot of difference. Padding in the right places helps diminish that jarring. You may be slightly flat footed which can be helped by the right shoes. You don't have to pay a fortune but go and talk to someone in your local sports shop.

[Hennith Graduate]

Hi, you may find the following link useful nhs.uk/Livewell/c25k/Pages/... I also try to consciously lift my feet up behind me when i run which makes a surprising difference - I'm otherwise naturally a bit of a shuffler! Good luck with the programme!

[dottie-may]

All of the above is excellent advice but it could also be your running style.

Try to 'run tall'. By this I mean, don't slouch, gently pull yourself up from your middle; core strength really helps with landing lightly. Look a short way ahead not down at the ground.

Practice when you're sitting down. Imagine you have a string attached to the top of your head which slowly pulls you up and stretches your spine until you're in a comfortable straight position, pelvis tucked in, shoulders back and relaxed. Any core strength exercises will help - don't overdo it though! As you get fitter, you'll almost certainly notice that you're landing lighter.

[no-excuse Graduate]

Agree with all the above, you will get lighter on your feet I am sure. I was very heavy footed but tried to land on the ball of my foot a bit more and pretend I was trying to creep up on someone! It has improved. Good luck and enjoy the programme it really is fantastic and so worthwhile x

[ramona63]

Thanks all, Lot's to consider...

I think my running style is a big one, spoke to a friend today who knew me in my 20's, she laughed and said "you've always run in slow motion to compensate for the chest you used to have" hmmm...the chest is gone but maybe the style has stayed.

Looks like I need some new trainers & a fair amount of determination.. thanks again.

[misswobble Graduate]

Oh take no notice! Arm chair experts! Hmffff

If you run to catch your escaping dog, or run for a bus, you don't think about it. It's instinctive.

So you don't have to worry about it. Just get out there and do it. Leave the baggage of the past and start afresh. I'm 56 and never run in me life, but I'm running now. Not fast admittedly but I'm loving it. It's really liberating, and if you have 3 dogs then you just gotta do it. You'll be glad you did. Running with dogs is great fun. They won't judge you but they will love being out with you. I guarantee it

Start today!

[Hidden]

Well done on deciding to make a start on C25K. All you need to do now is get the first run under your belt and then you will be well on your way - getting started is the hardest part. The people who have laughed at you or made derisive comments are being abusive - no nicer way of putting it - and you do not have to put up with that abuse. I wouldn't worry about running technique, especially at this stage. I agree with misswobble - how you run is instinctive and you wouldn't normally think about it. Good luck with your first running session - believe me, you will feel great about yourself once it's done and it will help re-build your self esteem. My best wishes to you.

[towzer61 Graduate]

I know how you feel I'm nearly62 and have been told all my life I walk like farmer Giles, another one was she puts her feet down like ready money! Never understood that one but basically put some headphones on wear a good bra, some decent footwear and sod anyone else try to look ahead, keep your head up and if you can see your feet in front of your body your strides too big so shorten it. Try not to swing your arms in front of your body but most of all find a comfortable stride and enjoy it. I've found I have become lighter as I run more and can't hear myself at all so don't worry just relax and if anyone gives you a second glance smile and say to yourself 'I bet they wish they could run' xxx