How To Change Running Form
From the desk of Dr. Drew Deppen...
This blog is a follow up from my previous one titled: Can running form be changed? Be sure to give that a look before reading on.
Yes, changing your form is difficult, but nearly everything worthwhile is so embrace the challenge!
In order to change your form three things need to happen.
1) you need to perfect the movement you are trying to accomplish
2) you need to practice this PERFECTION in a stable environment
3) you need to integrate this practice in to your running
Let's take an example of foot strike. A major issue that many runners do is over stride. They strike their foot too far in front of their body. This is wasteful. So we as coaches often have to shorten the athlete’s stride to strike underneath their body.
First, we need our athlete find out where that point is. We can do a drill to find that point - a pawing drill is easy enough. We do the paw drill until the time when the athlete knows the difference between right and wrong. This is then practiced before running. Then when out running we forget about the drill and go run.
This practice is continued until the drill is done correctly with little to no difficulty - aka a ‘stable environment.’
Now we integrate it into the run. Starting with 10% of the time during easier runs (NOT the breakthrough runs!). So for every 10 mins of running you spend 1 min with 100% focus on the correction and its application to running.
Here you can either continue this practice until it automatically becomes easier, or you can increase the time spent focusing form. Either way is appropriate and beneficial, so it’s really preference on the athlete’s behalf.
It’s important to remember that there will be days when you can’t fix your form ‘change’ to be perfect. This is normal. No reason to ruin your run (that’s why we only do 10% anyways!) simply come back and attempt the fix next time around.
Now, here I will shamelessly plug my profession. Getting adjusted and treated by someone who understands global movement can make this process happen MUCH more quickly. Often form problems are due to limitations and weaknesses and addressing these can make the process that much less frustrating. Sometimes there are exercises you can do that will then automatically cause your form change to occur – this is most ideal because then you don’t have to think about it!
The other thing you should be doing to fix your form is sprints, or striders (as us distance folks have to be unique!).
Maybe we can talk about why that is another time.
From the desk of OMBE...
Drew Deppen, D.C. Licensed Chiropractor
As your Boston Back Bay Chiropractor, Dr. Deppen takes pride in the diversity of his practice. He has worked with a wide variety of patients from Olympic medalists to the everyday active person, Dr. Deppen’s Boston practice uses the most current evidence-based treatment protocols. He has a deep interest in Rehabilitation strategies, Vojta Therapy or Dynamic Neuromusclar Stabilization, McKenzie Method Protocol, Active Release Technique, Strength and Conditioning, and Applied Kinesiology. Dr. Deppen is also the only Chiropractor in Boston Back Bay with McKenzie certification credentials. Additionally, Dr. Deppen is a Certified Strength and Conditioning Specialist, and a USA Track and Field Certified Coach. Research has proven that both chiropractic manipulation and exercise are the gold standard for spine pain. Dr. Deppen's combination of Chiropractic, McKenzie Method, and Strength Coach experience is a powerful combination for patients.
Dr. Deppen grew up in Chicago, Illinois. As a young athlete, Dr. Deppen was fortunate enough to work with a local chiropractor for many years while in high school. From there, Drew went to Eckerd College, graduating with Honors with a degree in Biology and Chemisty. While at Eckerd, Dr. Deppen played volleyball and captained the team under Coach Dexter Rodgers, a former silver medalist.
Dr. Deppen then attended Palmer College of Chiropractic and graduated magna cum laude. Palmer is the oldest and most prestigious chiropractic school in the world. While at Palmer, Dr. Deppen developed a love for endurance sports: running, cycling, and triathlons. Since then, Dr. Deppen has completed multiple Ironman events, and every distance from a 10K through 100-mile road races.
As a way to couple Dr. Deppen’s love of running and desire to help out in the community, he started coaching and working with a local high school while in Chicago. He had the pleasure to coach high school athletes in both Cross Country and Track and Field for three years and in this time frame, helped coach and develop three NCAA Division I and four NCAA Division III athletes, as well as six Illinois All-State athletes.
During this same time, Dr. Deppen also worked with many beginner and amateur runners, both high school age and adults looking to participate in road running. Often times, Dr. Deppen’s patients have asked him to help them learn how to run or train for a marathon. Some of Dr. Deppen's most memorable moments from running lie in this arena: helping others find the love and joy of running and chiropractic to change their lives.
Dr. Deppen truly values the integrative approach offered at OMBE Integrative Health Center. He has seen how multiple disciplines together can create a unique approach to health and overall wellness. He looks forward to answering any questions you may have for him about chiropractic in a complimentary consult.
Summer Special: Book your initial evaluation and get a complimentary follow-up session! Book online or call our front desk at 617.447.222 for additional information.