Were you ever taught how to run? For most TCUK athletes the answer is no! This is the case for most people and goes a long way to explaining why we see so many different running styles out on the streets and at track sessions. Coach Matt Sanderson explains:

"The weird and wonderful techniques you see out there all have a pathology. From my experience there are a number of factors that have helped contribute to running style. For example, an old injury, poor posture, too much sitting down, excess weight, a leg length discrepancy, twisted pelvis, stiff lower back; the list goes on.

"To fully get to the bottom of this might require a full MOT - screening, report, bespoke strength work etc and much will depend on how many compensations there are in your running style, however many of these compensations are linked to plane and simple poor form.

"For the past few years TCUK have used the services of ‘The Running Coach’ aka Chris Adams. Both James and I visited Chris a long time ago to work on our own technique. Personally, I was frustrated that my Ironman run was slower than I thought I was capable of. I could feel the longer the run went on the longer and slower my stride was getting, the more I was leaning over and the slower I was going. It was all so different to how I felt during my long training runs! Was it just fatigue that you should expect in an Ironman? That’s what I wanted to know from Chris.

"It became pretty obvious from the ‘pre coaching’ video that Chris filmed of my running style that somewhere in the many running miles I had done over the years I had lost the ability to ‘react’ with the floor effectively. I was sinking into the stride, my foot contact time was long, I was over striding and effectively ‘putting on the brakes’.

"I watched the video. I looked like a bloke who was one paced, sluggish and heavy. We then set about correcting that. A brief discussion about posture, alignment, staying tall, thinking ‘light’ was the starting point, followed by a series of plyometric exercises to remind my nervous system that I could land efficiently and react with the floor.

"We also looked at my run cadence, something that is much easier for athletes to do these days with cadence recorded via their Garmin watch. My cadence was mid- to high 160s and deemed too slow.

"Working on the plyometrics, along with a couple of run drills (which initially were hard to coordinate and perform) and a focus on my posture and cadence and I was ready for Chris to have another look at me on the treadmill.

"The difference in my run technique was clearly evident. This time I looked like I had a ’turn of pace’, I looked far more efficient, relaxed, less tense, and I my foot contact point was under a flexed knee and not extended way out in front of my hips. Now all that was left was to ingrain the technique - and do it outside!

"Initially I ran on flatter terrain until I felt more confident in sustaining the technique. The higher cadence did raise my heart rate initially but it only took 3-4 runs for that to settle as I became more relaxed with the new technique. I was back running off road in no time and this was actually where I found the biggest improvements. The faster leg turnover, the improved reaction with the floor, I had a new ability to lightly spring over the stones, rocks, streams and I felt really confident in my stability. No more tripping up, no more slowing for Peak District boulders, now I could maintain a faster pace in all terrain.

"The real test however was race day. I entered Challenge Henley and made a conscious effort to keep the run simple and focus on running tall, light, relaxed and keep the cadence high. 10 miles in and I felt great - but nervous and almost waiting for the drop in form. 16 miles and still running strong, not needing to stop and walk at the feed stations, I remember getting to 22 miles and still feeling obviously tired but in complete control of the technique.

"That day I knocked 16 minutes off my previous best IM marathon time and even had a fast finish!

"My 2-hour session with Chris changed the way I run for good. Quite honestly, the best investment I ever made in triathlon!

"As a coach, I want more TCUK athletes to have access to sessions where you too can improve technique, run faster and prevent injury. We will shortly be announcing a series of 2-hour group run sessions with ‘The Running Coach’ and I really hope you can make these great sessions. Chris also offers one-to-one sessions."

For more details please contact coach@triathloncoaching.uk.com