Running Is NOT Only About The Legs


Running is not just a leg movement, it’s a whole body movement and a skill to develop and improve continuously.

Take for example the simple movement of arms and legs. Here are a couple of exercises for you to test the connection between your upper and lower body.

Exercise 1

Walk as you normally would over a 50-100m distance if you can.

Now walk exaggerating the movement of your arms and shoulders only, again 50-100m. Everything else moves normally. What are your legs and hips doing? How do you feel? Are you in control of your movement?

Now walk exaggerating the movement of your legs and hips only. What are your arms and shoulders doing? How do you feel? Are you in total control of your body?

Now walk exaggerating the movement of your arms shoulders as well as your legs and hips. Walk faster, then slower, then faster and notice how your feet are moving and are positioned with each step, notice the level of control you may or may not have and your overall coordination.

Now hold your arms tied to your body and your hands to your thighs. As you walk move your shoulder and whole arm forward. But remember the arms and hands are tied to the legs, so the whole side of the body moves forward, each side at a time

How do you feel? Do you feel your body is moving efficiently? I’m not looking for a specific answer, although you can guess that should happen. I’m interested in your becoming aware of what’s happening to and with your body.


Exercise 2

Here’s another example: walk with your arms behind your back.

You will probably notice that your shoulders still want, and struggle to move your arms but the arms aren’t going anywhere. It’s a struggle, you have to put in more energy than usual. If you continue walking like this at your normal walking speed you’d feel tired, more than you’d normally feel.

Notice how much effort the legs have to make to move you forward, how your core muscles do extra work trying, in vain, to move your arms.

Now release your hands and arms and walk normal. How easy is that. It’s just right, natural.


Do the 2 exercises above while running as well, you will see a massive difference between when using your arms and shoulders and when you don’t. Replace “walk” with “run” in the instructions.


Your body moves the way it moves because it was designed to move like this, this is the most efficient way to move, with the whole body as Jack Heggie says in his book Running With The Whole Body.

Yet many runners hold their arms tight to the sides. You don’t have to strain your arms and shoulders but they do have to move in co-ordination with your legs and hips.

When you move in co-ordination there is a spiralling motion in your spine. Certain muscles contract  storing energy, while opposite muscles stretch and energy is released. You run faster, easier, and, most importantly, you reduce the risk of injuries because your body will begin to move like a well oiled machine, rather than pushing, pulling, struggling and straining.

However that doesn’t mean you have to move your upper body excessively. It’s enough to release tension in your shoulders and allow the arms to move like pendulums back and forth from your shoulders, as if you are hitting someone behind you.

Keep your body moving the correct way, keep your joints as healthy and strong as you can and run for as long as you want.

Explore and develop an effortless and injury-free running style in our fast-track 4 weeks course 1-2-1. You will have videos and material after the course to help you continue to develop your running style. Want to know more? Just contact us here.

Solving The Achilles Tendonitis


The Achilles tendon connects your calf muscles to the back of your heel. Achilles tendonitis is an overuse injury causing pain and inflammation, usually felt as a dull or sharp pain along the back of the Achilles tendon, usually closer to the heel.

Possible causes of Achilles tendonitis

1. Weak calf muscles
2. Excessive pronation
3. Excessive stress being transmitted through the tendon
4. Excessive power to begin a new stride – push off


Solving the problem

Fist of all, allow the injury to heal. Take a break form running, give it time to heal. There are strengthening exercises you can do to speed up healing, such as Hakan Alfredson’s heel drop, which I used to do a few years ago, when I could barely walk from Achilles tendonitis, and found very useful. Also avoid aggressive stretching. The tendon is injured, it doesn’t need more aggression.

Second, once you are back and ready to resume running observe HOW you run. It might be that the cause of your injury is in your form. You might be placing excessive stress through the tendon with every single step. This is very common and, if the cause is in your form, it can be eliminated.

Here’s what to look for:


1. Landing under the body

The muscles on the front of your legs are considered braking muscles (tibialis anterior – shin; quadriceps – thighs). Muscles on the back of the legs (gastrocnemius and soleus – calf; hamstrings – thigh) are considered propulsive muscles that work with the Achilles tendon (Natural Running – Danny Abshire).

Most runners absorb too much impact from breaking when they land ahead of their body and use too much muscle power to keep moving forward. This “power run” style leads to high impact, long strides and push off which puts the propulsive muscles under great stress.

By landing under the body or the GCM (general centre of mass) and landing lightly on the midfoot/forefoot, then allowing the heel to touch the ground lightly (without putting weight on), you are using the muscles and soft tissues in your foot, ankle, legs and knees (which should be flexed) as shock absorbers to reduce the destructive impact.

This is the first thing to change in your running. All the following bullet points usually take care of themselves once your landing is straight under the body.


2. Midfoot/forefoot landing

Modern running shoes allow us to land as heavily as we wish. We can’t feel anything, but the impact is there, the damage is happening with symptoms showing up months later.

If you were to take your shoes off and run around a little you’d realise just how aggressive your run actually is. We do this sometimes on soft ground and clients are always shocked at how heavily they land. Without me saying anything their form slowly changes. Why? Because your body doesn’t like it so it will adapt. That doesn’t mean you have to give up regular running shoes, you can land with a midfoot/forefoot strike in any shoes.

Landing on your toes (high heels) or on your heels causes a lot of problems including damage to the Achilles tendon. What you are looking for is a light landing on the ball of the foot and then a light touch with the heel before going on to the next stride.


3. Flexed knees

Many runners land with a stiff leg and ankle, which means the muscles will not absorb the impact and so joints and tendons will suffer. Flex the knees and allow the ankles to bend and flex, don’t hold them stiff and don’t point your toes.


4. Pull, don’t push

When you begin a new stride try to pull the leg under your body rather than pushing your whole weight forward. It’s much easier to pull the leg than push the body. Makes sense? After this a slight lean from the ankles, with a straight, aligned body, will move you forward. It’s light and almost effortless. Here’s a video on how to pick up and pull your feet off the ground.


If you are a long distance, experienced runner you might find that getting these elements into your running form will slow you down and make you feel tired. You’ll probably run less than usual. But the question is: how bad do you want to solve your problem? Addressing the cause of your pain is the only way to permanently get rid of it. Any treatment will last for a while but repeating the same movements what lead to the injury in the first place will cause the injury to recur. Mileage can increase back to your normal, but if your injuries keep coming back you will probably stop running for good.

If you are interested in exploring and developing an effortless and injury-free running style you have a few options including a fast-track 4 weeks course 1-2-1. You will have videos and material after the course to help you continue to develop your running style. If you are interested leave a comment below or contact us here.

Pick Up Your Feet And Run Faster

Have you ever thought about what your feet and legs are doing when you run or even walk? Do you lift your feet off the ground, bending your legs at the knee or do you just drag them just above the ground, shuffling, one after the other?

If you have noticed your running form then you have already changed the way you run. If you haven’t now it’s the time to do so.

Watch the video below for a more detailed explanation, but in summary the reasons you should pick up your feet instead of dragging or shuffling:

Reason #1: You will run faster

Your legs are like pendulums. And like any pendulum, a long pendulum will move slower, a shorter one will move faster.


Reason #2: You will run more relaxed, lighter on your feet

If you pick your feet without lifting and leading with the knees you will not use the quads as much, thus you run more relaxed and with less effort. The work is done by your hamstrings and only at the start of the lift, after that your hamstrings should relax.


Reason #3: Reduce the risk of injuries

First of all if you drag your feet chances are you will trip or slip at some point. Pick up your feet and you reduce those chances, a lot.

Second if you drag your feet chances are you are landing in ahead of your body (instead of underneath), actively landing (driving your feet forward), heel striking and landing with a stiff leg or ankle. All this, in time, may lead to shin splints, plantar fasciitis, achilles tendonitis and then knee pain and back pain. It’s a chain reaction in fact.

So stop shuffling your legs, dragging them behind you and pick them up and bend your knee.

Remember running is a skill of movement, and art. As with anything you want to create, it will be difficult and uncomfortable at the beginning but once you get the hang of it you won’t run anymore, you will glide.

Check out the video below with this particular technical element and also this article Running Technique – Elements Of Effortless Running – Lower Body: