Running Workshop "Take Homes"


"What spirit is so empty and blind, that it cannot recognise the fact that the foot is more noble than the shoe" - Michelangelo

  • If you can't run barefoot, you can't run! That's not to say you have to be barefoot on your run, but you want your technique to be the same. Spend a little time practicing barefoot (in dry conditions) as your feet give you immediate feedback, something shoes are designed to mask! 
  • Most shoes slow you down by interfering with the natural functioning of your foot. Go for a "minimalist" shoe, I personally like the Vivobarefoot brand.
  • Land your feet under your hips, with your foot already travelling backwards, preferably on the mid-foot. Aim for a light landing with each stride.
  • Accelerate by leaning forward from your ankles and let your stride open up behind you.
  • Drive your knees forward rather than you feet. Your lower leg and foot will swing through naturally as a matter of form. 
  • Aim for a cadence of 180 strides per minute. This translates to three strides per second which is easy to measure if you're on a treadmill. Don't forget your cadence doesn't affect your speed, that's down to the length of your stride which  can be increased by leaning forward from the ankles.
  • Drive your arms back and let them naturally swing back forward. If you find yourself flagging, pump those arms!
  • If you feel out of breath,  take longer, relaxed out-breaths and don't worry about the in-breath. 
  • Ditch the headphones!  Music will distract you from exploring what your body is doing and being able to bring a conscious awareness to any habits you might find yourself doing. Monitor your form with every step.
  • Ignore any emotional attachment to your old running style feeling right. What ever you habituate feels "right" to you.