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running-technique-the-thumper

Running Technique – The Thumper

Here is the second installment of running types that we commonly see when discussing running technique with people, this week we look at the Thumper;

THUMPER

You may already be aware of the noise you make when you are running. Do you sound louder than other runners when in a group? In fact people may tend to look behind to see what is coming when you are running up to behind them? These are the common signs that you maybe a thumper. Essentially you will tend to be loud on landing, heavy on the feet and spend a large amount of your time in contact with the ground. This usually is secondary to over-striding significantly which is part of the problem, and will find your knees or quads are tight and tired following a run. Your poor joints they are working so hard to keep you going.

Injury Risks – All your joints through the lower body, ankles, knees, hips take excessive loading. Along with this, and in particular your shins (shin splints are common) and Achilles, along with your ITB can cause you problems. In fact the way you are running is loading everything very intensely.

Solution – Find a treadmill or, if unable, find a good hill to run up, and work on intervals at above 5% incline, 30 seconds on and 30-120 seconds off or even on the flat. This will help get your legs moving quicker. Beware doing too much early on, hill sessions are harder than they first feel, it is important to work at a rate that allows you to start each interval feeling fresh and stop before you are struggling to hold your form.

Exercise – To help you try some hops up onto a small step. Stand sideways to the step and hop up and hold the landing position for 3 seconds, repeat 5 times and change leg. This will help you become more dynamic in take off and soft in landing. *Key point land as quiet as a mouse!*