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How to run without getting injured - scientists find it’s all about technique

Runner A's torso is too far forward and is lifting his toes too high. Runner B is in a correct position. - University of Salford
Runner A's torso is too far forward and is lifting his toes too high. Runner B is in a correct position. - University of Salford

Hundreds of thousands of runners may be getting injured each year because of simple technique errors, scientists believe.

More than two million people in Britain run regularly but half suffer problems each year and there are around 500,000 ‘off the road’ at any one time.

Now a study from The University of Salford’s Running Performance Clinic has found that many running injuries are caused by simple errors in technique.

The study published in the American Journal of Sports Medicine looked at the technique of 108 runners who were injured with common complaints such as runner’s knee, shin splints and Achilles tendinopathy compared to injury free individuals.

They found ‘common biomechanical patterns’ among those who complained of injury compared to those who were did not experience problems.

These included an outstretched leg and high foot angle at initial contact, as well as greater forward lean. But the biomechanical pattern most strongly associated with all the injured runners was side to side pelvis drop, otherwise known as contralateral pelvic drop.

The runner on the left is suffering a debilitating pelvic drop to the left when running on her right foot, while the runner on the right is more level - Credit: University of Salford 
The runner on the left is suffering a debilitating pelvic drop to the left when running on her right foot, while the runner on the right is more level Credit: University of Salford

In this case, the team found that for every 1 degree increase in pelvic drop above the usual runner’s average, there was an 80 per cent increase in the chance of the study participants being classed as injured.

“These running injuries are some of the most common injuries experienced by runners and can lead to considerable time off the roads” said doctoral researcher and physiotherapist Chris Bramah.

“For any runner, time off due to injury is incredibly frustrating. What we wanted to do with the study is identify whether there were aspects of running technique that may be contributing to these injuries. If so, we can hopefully use this information to help runners recover from injury and prevent future injuries happening.”

The team used 3D infrared cameras to analyse the running style of 72 runners suffering patellofemoral pain (runners knee), medial tibial stress syndrome (shin splints), iliotibial band syndrome, and Achilles tendinopathy.

They then compared their technique to that of 36 runners who had never suffered a common running overuse injury.

“What we think may be happening, is that these postures are increasing stress through the entire body, and it is simply the weakest link in the chain that becomes injured first,” added Mr Bramah.

“What we are finding in the clinic is that simple changes are having a big effect for the runners we see. Not only have we been able to help runners recover from injury, but we have also seen some people go on to run personal bests.”

The team is now exploring possible solutions such as whether increasing step rate can offset risks of injury.