Simple Considerations for Running Gait Retraining

Running is a skill that demands rhythm and timing, and typically a considerable amount of practice (for most people) for proficiency's sake. While I assure you that there are no easy ways to "hack running," there are some simple cues and considerations that medical and rehabilitation professionals should be aware of when it comes to working with recreational runners.

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When it comes to retraining one's running gait, one of the simplest interventions is to have the runner increase their step rate by 5-10%. Although increasing one's cadence will not necessarily make you a better runner, and is by no means a panacea to address common running related injuries (RRIs), it does yield a myriad of benefits. Increasing one's cadence should be considered in the context of a runner presenting with patellofemoral pain and iliotibial band syndrome, or to reduce moments at the level of the hips in the frontal & transverse planes. Ultimately, if you think a runner's problem stems from overstriding, consider having them turn their feet over faster. 

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Next time you find yourself at the gym, take a moment to walk by the row of treadmills and make a note of the spectrum of sounds people make when contacting the ground/belt with their feet. Some folks will sound like they are landing on pillows, while others may sound like they are taking part in an elephant stampede. One of the simplest and most effective cues that I often use in addressing one's running gait is to "land like a ninja." We must not forget, however, that the faster you run, the harder you hit the ground. At day's end, however, it's overstriking that gets recreational runners into trouble.

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Sometimes, having runners simply take their shoes and socks off can be a great way to enrich the sensory experience of running while reducing the vertical loading rate at impact. Before entertaining such an idea, however, one must take the time to screen the runner's feet to ensure that there are no open wounds that are at risk of becoming infected. Additionally, considering that folks tend to adopt a forefoot strike pattern, which biases the load to the forefoot and calf muscle complex, exercise caution against putting runners barefoot, who have a history of calf strains, metatarsal stress fractures, or dealing with a reactive achilles tendinopathy.

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If you want to learn more information about running healthy as well as some of the exercises that we routinely prescribe to runners, check out our recent e-book. As my friend Ryan Debell told me, "Your e-book is an awesome resource and evergreen product."