Drill sessions work on our running form, otherwise known as running mechanics. If you complete a running evaluation with us, you will be given a report of your analysis with full details of important information about your assessment. This information is used to help guide the coaches in choosing a drill protocol that improves the athlete’s running mechanics. Why do we care about running form? Running, just like any other sport, involves form that can be practiced and improved. Abnormalities in running mechanics may be correlated to injury and less-than-optimal running economy. A runner may be proactive about changing this to prevent injury, while others may change their form following an injury as part of their return to run program.

These sessions are very short in duration, and are typically done two or three times per week, enduring 6-8 weeks. After this time period, we expect that you have made the relatively permanent changes to your running form.

The point of running form drills is to break down the continuous task of running into smaller parts and practice them. Let it be known that changing a continuous task, such as running, is difficult. Although literature is still mostly inconclusive that part practice translates exactly to the whole task (Fontana et al., 2009), running form drills can help change your preferred movement pattern. Practicing these preferred movement patterns can help promote better habits and reduce the risks related to abnormalities that are identified in your running form.

Your coach may give you certain “cues” to follow while running. These are short commands that help you repeat the motion that is being learned. For example, you may be prompted to “drive your knees forward.” We want you to keep this in mind as you start running again.

We want to make it clear that there is no one correct way to run, and running form is an overall small piece of the puzzle when it comes to remaining healthy as a runner. In fact, the relationship between running form and running injury varies between studies. Everyone differs

drastically in their anatomy, physiology, past experiences, and the environment in which they live and train. All of these factors play a role in what your running form looks like. With that being said, there are certain mechanics or habits that can increase the risk of a running-related injury, which is where our expertise here at Pineries lies.

Another point to consider is that changing your running form may necessitate a decrease in running volume or intensity as your body adjusts. When running form is changed, the forces placed on our body also change and can shift locations. Since changing your running form shifts load to different areas of the body, we are hesitant to recommend people attempt major running form changes on their own unless they fully understand how that form change will impact every aspect of the kinetic chain.

We recommend taking extra steps to ensure you are completing these drills with the appropriate form. Using a mirror to watch yourself could be beneficial. You can also have a friend or coach watch you or take slow motion videos to critique your form as well. Lastly, remember the cue that your coach had given to you. Remember that practicing anything that is new can be challenging at first. It’s okay to not master it right away, but perseverance and consistency will help you be successful.

Thanks for following along. Please feel free to reach out to us with any questions, comments, or concerns.

Happy running!

References:

Fontana F, Mazzardo O, Furtado O, Gallagher J. Whole and part practice: A meta-analysis. Accessed July 5, 2023. https://journals.sagepub.com/doi/10.2466/pms.109.2.517-530.