How do I actually run?

I remember recently when I was helping out in a local Council run program to encourage people with no prior running experience to gain the experience to run 5 kilometres. A lot of people who knew that I was a physiotherapist decided to partake in my group so that they could learn how to run, because that is how the program was put across to people: That we are going to teach you how to run. Thankfully, through years of running experience and biomechanical knowledge, I am happy to pass this knowledge onto you. If you live in an area similar to where we live, it is extremely hilly. You cannot run for more than 1/2 a mile without encountering a hill, so it is vital that you learn these simple techniques to make your run as efficable as possible. Running uphill There is always a tendency to want to get it out of the way, and our intuition tells us to run up the hill as quickly as possible and to lean into it. We need to undo every ounce of that thinking. By leaning forward, you shift your centre of gravity forwards, over our quadriceps (thighs) making them tire quicker, meaning you fatigue sooner. So, we have to stand upright. Of course, running as fast as we can uphill will just fatigue our quadriceps anyway and will use up all of our oxygen reserves, so we will just be out of breath. In an ideal world, our breathing rate should not change as we go up that hill! The way we can achieve this by reducing our stride length and our cadence (speed) and look ahead, not at our feet. Additionally, don't let your legs do all of the work! You will take a lot of pressure from your legs if you use your arm swing to drive you up the hill. Don't just take my word for it, try it the next time you are out on a run. Running downhill

Again, there is always a tendency to run hell for leather down a hill, after all, there is no gravity slowing us down. All too often when I am out running, scores of people will come hurtling past me down a hill, but by the time they get to the next uphill, they are out of energy and I pass them with ease. When running downhill, allow gravity to propel you down the hill, not your leg speed. This will only fatigue your quadriceps for the flat and uphill. Additionally, don't over compensate and "apply the brakes" going down the hill. Again, this is using your quadriceps eccentrically (working under lengthening) and fatigues them ready for the next flat or uphill. Again, keep upright, down lean forwards or backwards and use this time to allow your arms to relax, many people complain of neck and shoulder pain from running, because they don't relax them. If you are running down a particularly steep hill, your arms become important once more, you may benefit from using your arms as brakes by lifting them up to the sides, like your arms are sails. So there you go. I hope this answers some of your questions that you have when it comes to your running. I will be blogging more information on this in due course.