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 

27 May 2009

The right technique can help you get into your stride, says Sophie Goodchild. Here we try a way to jog yourself fit.

The sunny weather and post-London Marathon euphoria have seen the streets and parks suddenly full to bursting with joggers.

If you are considering joining their ranks for the first time, you may think all you need do is put one foot in front of the other and pound the pavements. But running is tough on your joints and a poor technique can lead to injuries.

Expert Mike Antoniades from the Running School in Chiswick says many novice runners don't know how to run properly: "Twenty-first century living is not good for us.

"Many of us don't know how to move correctly because we spend so much time behind desks. And heavy handbags don't help because women forget the importance of using their arms."

Mike is one of a new breed of fitness coaches who can help maximise your performance either in person or via your mobile phone.

Special training packages can be installed on your phone with advice on technique.

We sent three writers to sample some of London's best training programmes designed to aid effective, injury-free running.

THE RUNNING SCHOOL

What is it? A training programme which analyses your technique to pinpoint areas of weakness.

The teacher? Mike Antoniades, professional coach and sports lecturer. He trained Kirsty Gallagher for the Channel 4 series The Games. What happened? Mike believes you have to learn to walk properly before you can run. So I took some steps on a treadmill and my efforts were captured on video. His analysis was instant — I'm a “shuffler”.

My front thigh muscles do all the work instead of the powerful muscles down the back of my legs and in my bottom. It is unsurprising that I have a substantial derrière and find running unnatural and awkward. And my arm technique is not much better.

They should be driving the pace for the legs and setting the speed for the body by moving forward from the shoulder. But the video clearly showed mine making feeble swings.

So on to a real run. Unfortunately the results were pretty similar. Paula Radcliffe breaks records because she picks her heels up and uses her glutes.

I don't pick my heels up and I also channel all my energy into my thighs. The result is I drag my legs forward with each step.

Verdict? Seeing myself on video was a revelation — especially how much I stick my bottom out.

Mike is an inspiration. Once he had corrected my body movements, everything else just clicked into place. For the first time in my life, I was comfortable and confident running instead of feeling I'd been born with mismatched limbs.

Cost? £40 a session.