Running Technique: Is changing from a heel first to a mid-foot running style beneficial?

Heel first running styleOver recent years there has been increasing interest in the potential benefits of changing from a heel first running style to mid-foot strike. Advocates of mid-foot running styles claim decreased injury rates and improve running efficiency, compared with a heel first running style. Since the majority of runners naturally use a rear-foot, or heel first running style, this has led to athletes and coaches looking to ways to change their natural running style in the belief that this may improve running efficiency, exercise performance and reduce injury rates. In order to achieve this specific drills are often utilized to try to encourage a change towards a midfoot or forefoot strike. [Read more…]

Uphill interval training improves 5km running performance

If like me you’re serious about run training then it’s likely that you include regular hill training as part of your training routine. Hill training is a highly specific way to strengthen the muscles used during running, in fact it is probably the most running specific strength workout you can do. Whilst it is clear that hill running has many benefits for runners there has always been a debate as to what is the best type of hill training (long hills vs short hills, 10k pace vs 5k pace hill reps etc). Recent research has looked to shed some light on the effects of different hill running intervals on 5km run performance in a group of well trained runners (Barnes et al., 2013). [Read more…]