Running is an incredibly popular form of physical activity that offers numerous health benefits, from improving cardiovascular fitness to boosting mental well-being. However, adopting an optimal running technique is crucial to making the most of these benefits while minimising the risk of injury. Whether you’re a dedicated marathoner, a recreational jogger, or simply looking to incorporate running into your exercise regime, evaluating and refining your running technique can make a significant difference in the quality and longevity of your running journey.

In this insightful blog post, we will discuss Invigor Health’s expert Running Assessments, focusing on the critical aspects of a thorough evaluation and the essential components of an efficient running technique. Our skilled physiotherapists possess the knowledge and experience required to guide you towards optimal running form, enabling you to unlock your true potential and maximise your performance on the track or trail.

We will delve into the common running technique mistakes that can impede progress and increase the risk of injury, and the strategies employed by our physiotherapists at Invigor Health to assess and correct these issues during a Running Assessment. Moreover, we will share valuable tips and insights from our running specialists on how to maintain and enhance your running form as you gradually develop your endurance, speed, and overall performance.

By embracing the power of a comprehensive Running Assessment, you can experience greater efficiency and enjoyment in your running pursuits, all while fostering a more sustainable and injury-resistant approach to this rewarding and health-promoting sport.


Section 1: Components of a Comprehensive Running Assessment

  1. Video Gait Analysis: Our physiotherapists use state-of-the-art video gait analysis tools to assess your biomechanics and evaluate your running form, identifying any inefficiencies or potential areas of concern.
  2. Physical Assessment: A comprehensive physical examination, focusing on your strength, mobility, and muscular imbalances, enables our physiotherapists to determine any underlying factors contributing to poor running technique or increased injury risk.
  3. Footwear Evaluation: By considering your footwear and running habits, our experts can provide tailored recommendations on the most suitable shoe choices and suggest any necessary modifications to optimise comfort and support.
  4. Personalised Running Technique Advice: Based on the findings of your Running Assessment, our skilled physiotherapists devise an individualised programme of targeted exercises and technique modifications to improve your overall running efficiency and reduce injury risk.


Section 2: Common Running Technique Mistakes and How to Avoid Them

  1. Overstriding: This occurs when your foot lands too far in front of your body, causing excessive impact on your joints and reducing your forward momentum. To rectify this issue, focus on maintaining a shorter, quicker stride and landing softly with your foot underneath your hips.
  2. Inadequate Hip Extension: Limited hip extension due to reduced range or weakness can reduce the power and efficiency of your stride. To address this concern, engage in regular stretching and strengthening exercises targeting the hip flexor and extensor muscles.
  3. Excessive Vertical Oscillation: Bouncing too much while running wastes energy and increases stress on your joints. Maintain a smoother, more efficient stride by focusing on forward propulsion and keeping your head and torso stable.
  4. Poor Upper Body Posture: Slouching or holding tension in your neck and shoulders can adversely impact running efficiency. Enhance your posture by engaging your core muscles, relaxing your shoulders, and leaning forward slightly from your ankles.


Section 3: Incorporating Running Technique Refinements into Your Training

  1. Gradual Implementation: Introduce technique adjustments progressively to allow for proper adaptation and avoid unnecessary strain on your muscles and joints.
  2. Consistent Practice: Regularly dedicate time to practice your refined running technique during dedicated sessions or as part of your warm-up routine.
  3. Periodic Video Analysis: Record yourself running periodically to track your progress and ensure that you are consistently applying the recommended technique modifications.
  4. Seek Expert Guidance: Consult our experienced physiotherapists at Invigor Health for ongoing support and advice throughout your running technique improvement journey.


Section 4: Expert Tips for Injury Prevention and Enhanced Performance

  1. Prioritise Recovery: Adequate rest and recovery are crucial for both injury prevention and optimal performance. Incorporate rest days, cross-training, and proper sleep into your training regime.
  2. Strengthen Key Muscles: Engage in strength training exercises focusing on your core, glutes, and lower limb muscles to enhance stability, power, and resilience.
  3. Monitor Training Load: Track your weekly running volume and intensity, ensuring a gradual increase in workload over time to avoid overloading your body.
  1. Warm-Up and Cool Down: Perform dynamic stretching and light strength exercises before your runs to prepare your muscles and joints for activity, followed by static stretches post-run to maintain flexibility and aid recovery.



Investing in a comprehensive Running Assessment with Invigor Health’s experienced physiotherapists is a wise decision for runners of all levels, whether you’re an elite athlete or a novice exploring the wonders of the sport. Embracing expert advice, refining your running technique, and committing to a tailored exercise programme can lead to significant benefits in performance, injury prevention, and overall enjoyment of your running journey. Empower yourself to unleash your full potential on the track, trail, or treadmill – and experience the exhilarating rewards of efficient, pain-free running.

Ready to elevate your running performance and reduce your risk of injury? Book a Running Assessment today with Invigor Health’s experienced physiotherapists in Bondi Junction and embrace the future of efficient, pain-free running!

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