If running is causing you discomfort, you’re not alone. Between 40-50% of runners experience injuries each year, often due to the repetitive nature of running and an inefficient running form.
To reduce the risk of injury and improve your running technique, focus on these three key elements:
1. Cadence
Cadence refers to how often your feet strike the ground per minute. Aim for around 170 steps per minute or more while running. You can use a metronome or a cadence app to measure your current step rate. Try to match your foot strikes to the beat, and gradually work on increasing your cadence. This may involve shortening your stride to stay on pace.
2. Impact
Impact is the force with which your feet hit the ground. A heavy, hard landing increases the risk of injury. To reduce impact, try to make your footsteps quieter and softer. Focus on landing gently to decrease the load on your joints and muscles. Also, minimize the up-and-down motion as you run, which can reduce unnecessary stress on your body.
3. Pelvic Drop
Pelvic drop occurs when one side of your pelvis drops lower than the other as you run. Ideally, your hips and pelvis should stay level to prevent uneven pressure on your body. To correct this, strengthen the gluteus medius (the muscle on the side of your hip) to help maintain pelvic stability. You can practice pelvic alignment by using a mirror while running on a treadmill. Wear a brightly colored belt around your hips and focus on keeping it parallel to the floor as you run.
Make these adjustments gradually and during shorter runs to avoid increasing pain. If you experience more discomfort, stop and consult with your doctor or a physical therapist for further guidance.