• Luke Nelson

How to maintain good running form with fatigue

Is this you at the end of a race?😂

It is no secret that as fatigue sets in during a run, there are changes to running technique and loading forces. Called ‘Early Foster’ collapse position, these changes include unstable steps, an increase in trunk forward bend and lowered head-position (Claire-Gibson et al, 2013). Furthermore, the ankles will often lose their alignment (Increased eversion) causing higher vertical impact forces (Koblbauer et al, 2014).


So what’s the best way to combat fatigued running and get better race photos? 🏃🏻‍♀️


Awareness of posture and quieter running has been shown to reduce degradation in running technique (Pirscoveanu et al, 2021). So practising this and ensuring you’re sufficiently trained for a race will allow running strong right till the end.


As for strength training, Koblbauer found that core endurance did not influence the degree of trunk fatigue, but they theorized that fatigue of the leg (calves) would then increase the demand on proximal muscles of the trunk and hips. So strength training could still benefit here, but it doesn’t necessarily need to be the core!


Not sure where you sit with your running technique? Don't hesitate to contact us for strength & running testing session!


References

  • Gibson, Alan St Clair, et al. "Crawling to the finish line: why do endurance runners collapse?." Sports Medicine 43.6 (2013): 413-424.

  • Koblbauer, Ian F., et al. "Kinematic changes during running-induced fatigue and relations with core endurance in novice runners." Journal of science and medicine in sport 17.4 (2014): 419-424.

  • Pirscoveanu, Cristina-Ioana, et al. "Fatigue-related changes in vertical impact properties during normal and silent running." Journal of Sports Sciences 39.4 (2021): 421-429.

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