Hello runner! You’re here because you want to improve, because you feel there’s room for growth in your running. Excellent choice! Improving technique isn’t just about shaving seconds off your time, but above all running more efficiently, reducing the risk of injury and, ultimately, enjoying every kilometer more. Often, the key to unlocking this potential is hiding right before our eyes, and today I’ll guide you on a path to discover it. Forget generic advice: this is a journey of self-observation, personalization, and deep understanding of your movement.
Indice
The Recording Eye: Learning to See Your Run
The first step, and often the most enlightening, is simply to observe. But not observe passively, feeling the rhythm of your feet—actually seeing your run. And the best way to do this today is with the help of a video camera. The smartphone you carry in your pocket is a powerful tool—don’t underestimate it.
Ask a friend to film you while running, or, if you’re ambitious, try setting up an improvised support system (some people use drones, but a simple tripod works great). Ideally, have three angles: frontal (to see posture and arm movement), lateral (to analyze stride and body alignment), and rear (to assess stability and push-off effectiveness).
Once recorded, review the video with a critical eye. Don’t look for perfection: look for inconsistencies, those small anomalies that make you feel “something’s off.” Maybe your head bobs excessively, your arms move asymmetrically, or your knee collapses inward. These are just some possible “red flags” indicating areas for improvement. Don’t get discouraged! Everyone has something to correct.
The secret here is objectivity. It’s difficult to accurately self-assess while running, but watching the video from the outside, you have the opportunity to clearly see the reality of your movement. Take notes, make screenshots, and share the video with someone experienced, if possible.
The Mirror: Immediate Feedback During Training
Self-observation through video is an excellent starting point, but it’s a process that requires time and some detachment. But what happens during the run itself? Can you apply the principles you’ve learned from the video in real time?
The answer is yes, and the mirror is your ally. Take advantage of every opportunity to check your posture in front of a reflective surface: shop windows, bus shelters, even gym windows. During your run, take brief pauses and compare your posture with the ideal one you identified in the video.
Do you feel the difference between an upright posture and leaning forward? Do you notice tension in your shoulders? Can you perceive whether your hip alignment is correct? These micro-adjustments, repeated consistently, will lead to significant change in your running technique.
A tip: at first, focus on just one aspect of your posture. It could be keeping your head straight, engaging your core, or avoiding dropping your shoulders. When this becomes automatic, move on to the next one.
Beyond Self-Observation: A Professional’s Expertise
Self-observation is a powerful tool, but it has its limits. Sometimes, what seems like a problem to us may actually be an effect of a deeper issue. And sometimes, we simply don’t have the experience to identify the real causes of our inefficiencies.
That’s why, if you’re seriously committed to improving your running technique, consulting a professional is a valuable investment. A qualified coach or physiotherapist specializing in running can quickly identify areas for improvement that you might have overlooked.
Don’t expect a simple list of corrections. An experienced professional will help you understand the causes of your problems, develop a personalized training plan to correct them, and provide you with the necessary support and motivation to achieve your goals.
Don’t be afraid to ask questions. Request explanations, delve deeper into concepts, and try to understand how the corrections being suggested apply to your specific running style.
The Key to Stability: Understanding Your Foot Strike
Finally, but no less important, there’s the question of foot strike. The way your foot touches the ground, your pronation or supination, has a significant impact on your stability, efficiency, and injury risk.
It’s not a matter of “good” or “bad.” Everyone has a different type of foot strike, and the key is finding shoes that best suit your needs.
Specialized running stores often offer tests to analyze your foot strike type. Don’t consider it mere marketing: it’s an opportunity to obtain valuable information that will help you choose the right shoes.
Remember: gait analysis is only a starting point. The right shoes are important, but they’re not a panacea. Your running technique, muscle strength, and flexibility are equally important for preventing injuries and improving your performance.
Running is a journey, not a destination. Be patient with yourself, celebrate your progress, and enjoy the process of self-discovery. Happy running!