Surely you don’t need to learn how to run? putting one foot in front of the other is as easy
as falling off of a log. Well falling off of a log can hurt and poor running technique can do the
same – creating back, hip and leg injuries. Ultra-FIT went back to a very special school in
west London to learn how to run smoothly,faster and with significantly reduced risk of
injury. Now, these are lessons worth learning.

The Running School uses video to analyse running technique. For your first session you’ll be filmed
from all angles whilst running on a treadmill. This will be done at various speeds and with an element of
fatigue. Fatigue will usually lead to the break down of running technique (or any physical skill for that matter)
and thus it is important to see what happens to your legs, arm and hip positioning, for example, when you
tire. You’ll then immediately be shown the video of your running as a Running School coach takes you through
what they see. Most runners are surprised by the accuracy and insight of the Running School teachers. ultra-FIT
witnessed a couple of runners receive their eureka moments. One serious recreational runner was told what
her injury problems were before she had time to say what they were. The video of her running action when
slowed right down from behind showed that her pelvis ‘dipped’ to the left by a couple of cm’s on every other
stride – this informed the Running School tutor that this runner had back problems which she did. A number of
exercises and drills would then be prescribed to correct this. An international athlete who was in need of
technical advancement in terms of her running was brought to the Running School by her coach. Although the
coach knew what was basically wrong with the athlete’s technique, he was able to be provided with a much
more scientific and biomechanical rationale for what was needed to correct the athlete’s running action.
Basically it was explained that she was ‘quad dominant’ – this meant that most of her propulsive force came
from these muscles on the front of her thigh. Her glutes and hamstrings consequentially had become lazy and
were not ‘firing’ properly. Not only did this limit her running range of movement, resulting in a somewhat up
and down running action, rather than a horizontal one, but also created forces through her knees and ankles
that created tightness and pain. The latter was again confirmed by the athlete after the analysis. Specific
exercises were again prescribed to sort out the biomechanical and technical issues.

Interview with the head master
Running School founder
Mike Antoniades
UF: What was your inspiration for the Running School?
MA: It came from an idea I had many years ago, when I was coaching young
sprinters. Most of the initial coaching was movement coaching, trying to get them to
coordinate their movements and teaching them running technique. I realised that
people are not taught how to run. We think it’s something that we should be able to
do naturally but not everyone can do it correctly. Just have a look at the hundreds of
thousands of recreational runners running for fitness every day, it’s very painful just
watchingsome of them let alone running their way! Running is a skill that can be learned
and the sooner we teach it the more people will enjoy it. I actually had the idea many
years ago. Over the past 15 years - whether I was working with elite athletes, professional
footballers or rugby players, kids or people who had surgery or an injury – I found I had
to teach people the basics in running technique and movement efficiency, before we could
progress to fitness or speed work.
UF: So how does the Running School work?
MA: The first session is the most important, we analyse the biomechanics, the way people
move and run and identify the weaknesses they have. We then explain to them how we are
going to change them for the better. The next five sessions focus on changing technique and
is related to what they want to achieve. We also give them ‘homework’ – strength exercises
and running programmes based on their level of fitness and what their target is for example,
fitness, running, a 10k or a marathon.
UF: How long does to take to make a runner better?
MA: It takes 6-8 weeks to change the metabolism of the body. Although running technique can
be changed in as little as 2-3 sessions, it takes a little longer for these to become permanent.
UF: How do you develop technique?
MA: Running technique (and sprinting technique) is simple to learn. The problem is not many
coaches know how to coach it. And personal trainers are very unlikely – in my experience –
to address this element, when setting clients fitness programmes, including running The basics
are the same for youngsters from 8-9 years old to mature runners and even World Champions.
If we take running and sprinting, if your arms and legs are moving efficiently going backwards,
then they will generate forward horizontal momentum and maintain maximum velocity for longer,
if they are not moving efficiently then forward momentum is lost because the body is making
adjustments to compensate for the vertical and lateral movements created by the arms and the
legs. You’re wasting energy – and placing strain on parts of your body that could consequentially
become injured.
UF: Is there such a thing as ‘perfect running technique’?
MA: No, there is no such thing as perfect running technique as we are all made differently with
limbs having different lengths, for example, but there is a perfect running technique for each
individual and their body shape. Muscle imbalances and previous injuries can change the
biomechanics of the arms and legs and we need to re-teach the body how to work efficiently
again. That is something a lot of coaches don’t coach, they focus on volume of training and
intensity of training but ignore the efficiency generated by correct biomechanics.
UF: How can you help a runner who has been injured?
MA: After injury or surgery the biomechanics of how we move can change, and if not corrected and
addressed this can lead to further injury or a slower recovery from the initial injury. The Running
School techniques can also be used to re-train and re-educate runners post injury or surgery
and as part of their rehabilitation programme. Most of the injuries that runners get are because
of landing shock. The running style that many novice runners and many seasoned recreational
athletes adopt is very inefficient biomechanically and causes stresses and strains on the body.
That is understandable because they haven’t been taught how to run.
UF: What kind of people come to the Running school?
MA: All kinds we get kids from the age of 8 years old upwards, recreational runners who want to
run for fun, what I call serious amateurs, runners who do triathlons or regularly run 5k, 10k and
marathons and of course elite and professional athletes who want to get faster.
UF: You now work with children in schools…
MA: Because of the success we have had with children we have also been asked to go into a few
schools, we are now involved with four, where we go in 2-3 times per week and teach the children
(and teachers) how to run and put on running games and education sessions.
UF: Do you also work with elite athletes on technique?
MA: Yes, we work with many UK athletes and their coaches. Youngsters as well as elite level athletes
including World and Olympic Gold medallists, I prefer to work alongside the coaches but this not always
possible as some coaches are reluctant to let their athletes work with another coach or feel threatened
because of their lack of knowledge. The changes we make depend on the level and experience of the
athlete. With elite athletes the changes are small but can be very significant in their times and their
running technique. With young athletes the changes can be enormous and in just 6-8 weeks.

To download the full article click UltraFit Aug 09.pdf (678.04 kb)

Check out UltraFit at www.ultra-fitmagazine.com 

by Nicholas Roe / 5 May 2009

While running is great exercise for children, it is a skill that's rarely taught correctly.

Once a week nine-year-old Ben Dempsey shuts his books, hurries out of school and heads for a strange new kind of lesson that may shock some but could potentially revolutionise attitudes to child health and fitness. Ben is being taught how to run.

This doesn't just mean joining a club for a quick trot around. More seriously, Ben is taking instruction in the basic art of putting one foot in front of the other, at speed: running as a skill, in other words. He even gets homework. And though some might claim that dashing about should be childishly instinctive, Ben's running teacher claims that formalising the instinct boosts self-confidence, curbs obesity and, perhaps most significantly of all, instils exercise habits that can last a lifetime.

Ben's father, Laurie Dempsey, is certainly convinced. Currently paying £40 a time for his son's hour-long sessions at The Running School in Chiswick, West London, he says, "I don't mind the cost at all. The difference it's made already to Ben's footwork, his running and his whole stance and set up is absolutely brilliant. And he enjoys it."

Behind the new scheme is top-level sports coach Mike Antoniades, who made his name aiding athletes such as Olympic sprint champion Christine Ohuruogu. Helping elites with injury recovery and speed development, Antoniades developed the theory that ordinary children are missing out on decent exercise and need specialised attention to get them moving.

By making them more efficient at running, he reasoned, you could reduce long-term injuries and help them enjoy one of the most effective forms of exercise available.

"I see a whole generation of youngsters who are not getting enough physical activity and it's affecting their biomechanics," says Antoniades. "I'm seeing teenagers and people in their mid-twenties with back problems."

His answer is simple: "Nobody teaches children how to run. We assume it is something that should come naturally. Yet if you were to play a game of rugby or tennis, you would seek instruction because it is a skill. Running is also a skill. It's not instinctive. Out of 100 kids, only 10 will be naturally co-ordinated and the rest will struggle."

His children's courses offer six one-hour lessons costing a total of £240 and are currently aimed at eight to 14 year-olds, with a toddlers class for three-years and up planned for this summer. Using a treadmill or nearby park, children are assessed in short running bursts of 20 to 30 seconds. Their style is then corrected. Lessons and running homework hammer home fairly simple, but significant pointers.

A child may lean forward when running, putting too much stress on the back. Or might strike too hard with the heels, juddering their frame. They may fail to use their arms properly, causing the body to twist. By attacking problems like these, says Antoniades, you make for a faster, more efficient, less painful run. And children are likely to continue with something they are good at. "It's important, instilling a discipline that will go on into life."

Antoniades plans to franchise his Running School (which also takes adults), believing that no one else takes the subject seriously enough. "Clubs? What they do is get them tired. No one sits them down and teaches technique. After the London Marathon there will be so many people wanting to run and the majority will give up after a short time because it's painful. Parents are bringing children to me because they are not enjoying PE or games. One seven-year-old's mother said he wasn't enjoying PE at school because he's the slowest. In 15 minutes we changed the way he ran."

One word of warning. Antoniades believes that under-14s should not run long distances, recommending instead that they try several 50-metre runs with breaks in between rather than slogging through a mile or more.

And what does Ben Dempsey think of his running lessons? A potential football star playing with youth squad, the Charlton Academy, he says, "I enjoy it, but it's a bit difficult, you have to keep all these things in your head. But it's doing me good. I'm faster."

For details of The Running School courses call 020 8563 0007 or visit www.runningschool.co.uk

Running Free Magazine / April 2009

If you believe running enhances your life, it’s only natural to want to pass your passion for the sport onto your children. But, as The Running School’s Mike Antoniades says, there’s alot more to teaching your kids about running than just taking them out on one of your regular sessions…

You come in after a 30 minute run, that seemed to last the best part of the day. You look like something the cat dragged in, knees and back aching, lungs burning, feet on fire. The next thing you know the kids are tugging your arm shouting, “Can I come with you and run next time? Please, please, I can do it, its easy!”. Sound familiar?

And perhaps you think, ‘Yes, it would be good to get the kids into running. It’ll be great for them to get some time a way from the TV & computer screen if nothing else (not to mention hopefully wearing them out so they’ll go to sleep earlier).’ Oh and then there’s Sports Day coming-up and you don’t want them coming in last in the egg and spoon race!

The Wobbles
So, next time you go out you take them with you to the park and watch them shuffle along the ground just like you with occasional bursts of speed, arms flailing like an octopus, just like you, co-ordination all over the place. It’s going great, for about three minutes, and then they start saying they’re tired and have had enough. Already! This is no good, you don’t want them to get in the habit of giving up too soon. So, you begin the advice. “You can’t be tired already, try and keep going just a bit more,” you say. And then it’s, “No! Not like that… Faster… Stop swinging from side to side… No! Stop thumping the ground…”

Your instinct as a parent is correct. Our kids do spend too much time sitting on their backsides every day, watching television, on the internet, playing computer games, in class, being driven around. This is changing their biomechanics - the way they move and the way they hold themselves - and even their moods and ability to concentrate. Children’s bodies should get two to three hours of exercise every day. Sadly, few get even 30 minutes per day. So, running is a good habit for them to pick-up early in life.

But, stop and think for a moment, who taught you to run? Chances are, nobody did. You just got up and ran.

Getting it Right From the Start
You might have read advice and tips in magazines, books, or on the net, probably centred around volume of training, frequency of training, running clubs, shoes, clothes, heart rate monitors, etc. But it’s unlikely you’ll have come across anything that has really helped you develop and improve your technique.

Most of the injuries runners get are because of landing shock. The running style that many novice runners and even seasoned recreational runners adopt tends to be very inefficient and causes stresses and strains on the body. I believe this is the reason the majority of runners, about 65%, get injured every year - and the numbers are much higher when they enter a race and start increasing the volume or intensity of their running.

To avoid this we need to be taught the proper techniques of good running. You can buy all the expensive shoes, clothes and gadgets you want, but without learning the right running technique it’s almost like buying a car, picking out the model, the colour, organising payment and then remembering you don’t know how to drive! Running, especially running fast, is a skill and just like any other skill it can be taught and it can be developed to a high level. Through using some basic techniques you and your kids can learn to run faster, safer, and get more enjoyment from your training.

Brain-Body Training

Remember, children are not mini-adults and you can’t expect them to copy what you do in your training programme. When we learn a new way of moving (like the fi rst time we run) our brain and muscles develop a movement pattern, which is like a map, so it can remember the movement the next time we repeat it.

The problem is you can’t simply perform the movement once and save it. You have to repeat the sequence over and over until that particular movement pattern is permanently ingrained in your muscle memory. That is why youngsters, when they are learning a new skill, are initially erratic, jumpy and unsteady, but then begin to smooth out their movements. They become more effi cient in the process until eventually it happens automatically.

Children learn very quickly compared to adults. At the Running School we can change the running technique of an eight or nine year old in 60 minutes and have them comfortable with their new technique, but it can take two to three sessions to change the ineffi cient running technique of an adult.

Start Young
Parents ask me when is the best time to get their children started in running. I tell them that, although movement training should begin as soon as possible after the 7th or 8th birthday depending on the growth rate, the optimal time for training movement and running is between the ages of nine and 12. Without getting too deeply into human biology and sports science, this is because there is still the possibility of developing and steering the central nervous system at this age and youngsters have the potential to acquire high levels of coordination and agility.

We are not talking about sending children out on long distance runs here. That would be counter-productive to what we trying to achieve, which is to teach the technique of running. Kids learn better when they are fresh and having fun. The exercises should be enjoyable and, yes, intense, but of short duration – about eight to twelve seconds.

Training in more basic, functional, movement can and should begin between the ages of three and six years old. With the correct teaching methodologies toddlers can develop balance, coordination, awareness, agility and sport skills from a very early stage, which gives them a tremendous advantage if they decide to take up a sport or be active later.

The Keys to Good Technique
So, how can you help your child to learn to run? The most effi cient running motion is when the body has very little up and down movement (bouncing). The arms are relaxed, but moving like mini pistons backwards and forwards, and the legs are cycling with the heel coming up above the back of the knee when it is off the ground. This is what you’re aiming to teach them to do by concentrating on the following:

Feet: The feet should be landing under the body (centre of gravity) not ahead of it. Overstriding causes a braking action and slows runners down.

Landing: They need to learn to land lightly on their feet. The best and most efficient way to run is to land on the balls of the feet, not on the heel. When we tech children this is what we advise as the ideal. But if someone’s been a heel-toe runner for a while it can be diffi cult to adjust. We advise starting by practising landing lighter on the ground and trying minimise the time the foot spends on the ground. At fi rst it’s a good idea to practice for 10 minutes at a time to get used to it.

Lower Leg Cycling motion: Teach them to move their legs in a cycling motion, like riding a bike. They should pull their heels up towards their backside as well as lifting the knees.

Arms: Good coordination of the arms with the legs eliminates bounce and gets runners moving forward rather than upwards. The arms should be bent at the elbow at about 90 degrees and the movement should be back and forward. The fingers should be closed but relaxed (as if holding an egg) and the hand should be moving to the chin and the hip.

Don’t try and get your child to take everything on at once, it can take several sessions to learn each technique. Work on each one until it becomes fl uid and then move onto the next.

The Running School

• The Running School is a unique centre dedicated to teaching people of all ages ‘How to Run’. A detailed to teaching and coaching running technique, based on fi tness levels and what you want to achieve.
• Courses start weekly from 8 years old to 80.
• “We teach you how to run and then… we teach you how to run FAST!”
• For more information on improving your running and on franchise Information log on www.runningschool.co.uk. Tel: 020 8563 0007