Bad running technique

[HamishDent]

I finished c25k a few weeks ago and have continued to run 3x a weeks since. I have been really struggling to complete my runs and a couple of times have had to stop to walk briefly half way. I always complete the 5k distance though, but not more,

I feel my running technique isn’t good and I’m quite heavy footed. My legs start to feel really heavy only 15 minutes in and I’m wondering if that’s down to bad technique. How can I improve? Other runners seem like gazelles compared to my more elephant like gait.

I seem to be going backwards at the moment! I have tried the c25k bridge podcasts but find they really mess with my pace and I can’t get into a rhythm. I really want to keep up with this and not give up, but I’m not enjoying at the moment. Any advice would be welcome.

I’m doing a couple of cross training sessions in the gym each week so hopefully that will increase my muscle strength a bit which may help.

I think the answer is that you're still a very new runner, and it takes time to find a "good" form. It's something that comes with speed and strength rather than something that can be "taught." Consciously trying to land on the midfoot rather than the heel, for example, rarely works, as it leads to people running with an unnatural gait and potentially causing foot problems down the line.
The one thing I think does make a difference, while you're still speeding up, is working on your glutes. Glute strengthening exercises, such as bridges, really help make sure your glutes are doing the work rather than hips and knees. Have a look online and do 5 mins a day if you can.

A few things to consider...

1. how long does it take you to run 5k? If you're relatively steady (say 30 mins and over) your running style will naturally be more of a "plod" simply as your foot turnover isnt as fast. Once you speed up, your form will become lighter
2. are you carrying excess weight? This makes a massive difference. It's much easier to be gazelle-like if you're not carrying extra weight
3. Are you in decent, neutral, cushioned, road shoes? In old shoes or in built-up stability shoes, your natural movement won't flow as easily, your legs will be heavier and you'll be at more risk of injury.

Also, why do you feel you have to stop and walk? Is it discomfort? What happens if you up the pace rather than stopping?

In reality, there also isn't such thing as one perfect form. Paula Radcliffe, for example, was famed for her wobbly head! Form is more about what works, and that comes with experience.

Finally- speed is key. My podiatrist once told me that the best running form youll ever see is in a parent sprinting to save their child from danger. When youre running fast you naturally pull up straight, bring your legs up and back under the body, and land lightly on your midfoot, with a fast foot turnover. Obviously you won't run that fast over 5k!! But I still think the analogy is useful. From personal experience, my form still isn't perfect - but it's a damn sight better now I run a 20 min 5k compared to when it used to take me more than 30 mins.

Hope that is useful. Sorry it was long!

Hi fellrunner, thanks so much for your feedback I really appreciate it.

My 5k time is around 35 minutes, so not fast. I usually run very early (around 6am) and start off well, but about 15-20min in, I just feel exhausted. I can keep going, but only if I really really push myself, so I guess it more in my head I suppose. I haven’t tried upping the pace when I get to this point, I suppose I fear I don’t have enough energy left to do that. I might try and see what happens.

I am around a stone off a healthy weight, but about 2 stone off my ideal fighting weight. I’m working on that and have lost nearly 3 stone since May. It’s slow progress though. Hoping to see off at least another stone by the end of the year.

I’ll definitely try those exercises. I’ve had a look on YouTube and there are a few good videos.

My shoes are road shoes, but I think they are stability ones as they were recommended when I had a treadmill gait analysis done a few weeks ago. I have been running more in concrete than I usually do as it’s getting darker. Usually I run some concrete, some beach (compacted sand), when the tide is on my side.

If you are going out that early, are you doing it fasted? I know a lot of people can manage it no problem, but it really doesn't seem to agree with me. I can manage it if I ate and drank really well the day before and it's not just before/during my period. Otherwise, I'm much better on a piece of toast with something on it and glass of water!

Sorry posted too soon....I meant to say that without something to eat I often end up feeling drained and dizzy halfway round

If you feel exhausted after 15-20 minutes maybe you're running too fast? A lack of food / drink before a run makes a huge difference to me although I can usually manage up to 10k but don't do it very often because it always feels like hard work early in a morning.

I'd also suggest trying to run really slowly. Keep your cadence relatively high, but take little steps.

The first time I did C2 5K I ran pretty fast for the initial short running intervals at the start of the programme, and simply couldn't carry that pace through to the longer intervals.

Also, I can only dream of running 5k in 35mins - you are really not doing as badly as you think!

Yes, I am running in a fasted state. I do intermittent fasting, so have fasted for approximately 10hours by the time I run. I also usually get fit b12 injections, but was changed to tablets due to COVID, so I wonder if this is also a factor. I’m having a blood test next week to check my levels and if they are low despite the tablets, I may go back onto the injections. If it is low, I’ll see what happens once the injections start again.

I’ll try slowing down a bit too. I’m slower if I run on sand, but I feel less tired, so it may well be a factor.

Thanks so much for the replies, they have been really helpful.

I'd echo what a PP said about form coming with speed. Google 'strides' and work that into your runs. It's essentially very short bursts of speed (with a controlled acceleration/deceleration), but it really helps your form (and your fitness). They're best done at the end of your normal run.

Weirdly, it might help to do some warm up exercises - google for running warm ups. Sounds weird but helps get the blood moving. The other thing is stretching after each run - especially foam rolling.

Just wanted to update. Running is going much better and now able to run 5k without feeling wrecked. Still not sure what the problem was, but suspect it was more mental than physical. I’ve also just started to listed to my own music rather than guided runs. Awaiting blood results for b12, but that might be a contributing factor.

I’ve taken all your advice on board and made some changes re warm up and stretches as well as strength training. Just going to keep to around 5k for the nest couple of weeks and then start following the 10k program.

Thanks so much for all the feedback, it’s really helped me get over this bump in the road.