Running Technique Insight for Injury Prevention & Performance with Chris Bramah (Re-Run: August, 2020)

Aug 4, 2024

Chris Brammer, a physiotherapist and biomechanics researcher from Manchester, shares his expertise on running technique, injury prevention, and performance. He highlights how subtle changes in technique can drastically affect performance and injury risk. Chris discusses critical areas like pelvis rotation, trunk lean, overstride, and cadence. He debunks the one-size-fits-all cadence myth and emphasizes individual biomechanics. Plus, he offers practical self-assessment tools for runners to enhance their technique and boost efficiency.

Ask episode

Chapters

Transcript

Episode notes

Intro

00:00 • 3min

Assessing Runners: Biomechanics and Performance

02:31 • 17min

Understanding Running Cadence and Its Impact on Performance

19:23 • 2min

Understanding Running Cadence and Its Impact on Performance

21:31 • 4min

Self-Assessment Tools for Recreational Runners

25:17 • 3min

Understanding Running Mechanics and Injury Prevention

28:13 • 21min

Enhancing Running Efficiency Through Leg Stiffness and Strength Training

49:07 • 2min

Strength Training and Running Insights

50:53 • 4min

Running Technique Insight for Injury Prevention and Performance with Chris Brammer

Episode Highlights:

Guest Introduction: Chris Brammer, a physiotherapist and researcher in biomechanics with a focus on running technique, injury prevention, and performance. Based in Manchester, UK, he has worked with British Athletics and Team GB, utilizing advanced biomechanics technology.
Key Insights: Chris shares his extensive knowledge on how subtle changes in running technique can significantly impact performance and injury risk. He emphasizes the importance of understanding the individual runner's biomechanics and training routine.
Assessment Process: Chris outlines a comprehensive approach to assessing running technique, starting with a detailed conversation about the runner's history and routine, followed by a treadmill analysis. Key focus areas include:
- Pelvis and Trunk Rotation: Excessive rotation can indicate braking forces or rotational instability.
- Trunk Lean: The "Goldilocks effect" - finding the right amount of forward lean to avoid overloading the knees or risking a fall.
- Overstride and Ground Contact: Critical for minimizing braking forces and optimizing running efficiency.
Cadence and Biomechanics: Chris discusses the role of cadence in running efficiency and injury prevention, debunking the myth of the "perfect" cadence and explaining how slight adjustments can enhance performance.
Practical Advice: Chris offers actionable tips for runners to assess their technique using simple tools like smartphones and wearables, and emphasizes the importance of focusing on major biomechanical factors rather than getting lost in minor details.
Strength and Running Economy: The episode explores the relationship between muscle strength and running mechanics, highlighting the importance of a well-rounded strength training routine for injury prevention and performance enhancement.

Take-Home Messages:

Focus on obvious biomechanical issues and avoid overcomplicating assessments.
Pronation is not inherently harmful and can actually aid in energy return.
Changing foot strike patterns can increase injury risk and should be approached cautiously.
Consult with a specialist running physio for personalized advice and accurate assessments.

Connect with Chris Brammer:

Website: Extra Mile Health
Twitter: @ChrisBrammer

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨