Fixing Big Rocks: How to Improve Run Form for Lasting Change


Form often falls to the bottom of the priority list for most runners, especially during racing season. We become super focused on speed or hitting our goals, only to realize that we can’t achieve those goals without checking our form.

 ‘Big rocks’ are your personal priorities – the aims, ambitions and objectives that steal the top spots on your to-do list. When it comes to running, it’s essential to identify your own big rocks to improve your form for lasting change.

Let’s take a look at what the key big rocks are and how to start tackling them!

Why is Run Form So Important?

The importance of form in every sport is a fact universally acknowledged, but for runners in particular, it can majorly affect your performance. If one leg is stronger than the other or your foot strike is off, you’re much more likely to suffer injury and be cast out of action for weeks at a time.

Correcting your form isn’t a race, but it’s better to start sooner rather than later if you want to experience lasting change. Getting your big rocks out of the way means you can start focusing on the more minor details, boosting your overall performance for better results.

What’s the Best Way to Improve Run Form for Lasting Change?

There are a few key things to remember when tackling your big rocks to improve your form for the long term. Let’s take a look at what some of your big rocks might look like and our top tips for ticking them off your list.

What Are the Big Rocks?

Your big rocks are unique to you. To identify them, you can either watch yourself run on video or observe yourself in the mirror. If you’re looking for an expert’s opinion, checkout the RunSmart Run Analysis, where you can get accurate advice tailored to you from our team.

Some of the big rocks of running include:

  • Footstrike – overstriders often look like they’re walking on run videos.
  • Imbalance – if one leg is stronger than the other, it can lead to injury.
  • Shuffling or scuffing – you might constantly hear your feet scraping the ground.

Once you’ve got these critical pillars resolved, you can start working on:

  • Arm position
  • Trunk rotation
  • Forward lean

Simple Approach

The first top tip for solving your big rocks and improving your form for lasting change is to take a straightforward approach. If you’re trying to work on your cadence, breathwork, posture and footstrike all at once, you’ll never be able to make fundamental changes to your form.

Multitasking isn’t easy at the best of times, and that goes for running too. The best way to eliminate your big rocks from your list of priorities is to focus on one thing at a time, giving it your full, undivided attention.

Consistency and Persistence is Key

 If you’ve been running a certain way for your whole sporting career, it can take time to fix it. That’s why consistency and persistence are absolutely essential for solving your big rocks and taking your form up a notch.

 On average, it takes 8-10 weeks of consistent training to change a sporting habit, so it’s important to give plenty of focus to each big rock on your list.

Ready to improve your running form for lasting change?

For a limited time only, you can get 20% off our RunSmart Run Analysis.

This is what one of our clients had to say about the service:

“The time and care that RunSmart put into my evaluation is something you rarely find anywhere, in any profession. To have a real, accredited professional who is an experienced expert in their field one on one and provide a tool you can keep. That’s value BEYOND what you’re paying for.”

Included in a RunSmart Analysis:

  • Frame-by-frame analysis and voice-over to highlight imbalances and flaws in your form.
  • Side-by-side comparisons with other runners to highlight strengths and weaknesses.
  • Direct email access with our expert coaches after your analysis for follow-up questions.
  • Complete download access to your analysis so you can refer back as and when you need to.
  • Submit your videos for analysis over a full year, aligning with your personal training schedule.

Reserve Your Analysis!

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