Understanding running technique [Runner's Edge Webinar]

Ky Wynne recently delivered another Runner’s Edge online webinar, this time discussing the topic of Running Technique. This webinar, led by Melbourne running physio Ky Wynne, founder of Athlete's Edge Physiotherapy (Caulfield, Bayside, Melbourne), focused on running technique and its relationship to performance and injury risk.

Ky presented evidence-based information about normal running biomechanics, including gait phases, muscle demands during running, and how technique factors affect running economy and injury risk. The discussion covered various technique elements linked to performance, such as step rate, cadence, and joint movements, as well as factors associated with increased injury risk including trunk lean, pelvic movement, hip adduction, knee valgus, and foot pronation. Ky emphasized that while technique modifications can potentially improve economy and reduce injury risk, these changes should be individualized, gradual, and supported by professional guidance, particularly when shifting load from one area to another. The presentation concluded with key takeaways about self-evaluation, monitoring data, getting professional assessments, strength training, continuous learning, and being cautious about social media influences on running technique.

Read on below for some key takeaways, and a more detailed summary for those interested in reading up. If you want to get access to future running webinars, running education, offers, and clinic updates, make sure to check out Runner's Edge Physio (Melbourne Running Physio), follow @runnersedgephysio @athletesedgephysio and @kywynnephysio on social media!

Key Takeaways – Running Technique Webinar

• The webinar is led by Melbourne running physio Ky Wynne (Athlete’s Edge Physiotherapy), focusing on running biomechanics, particularly in relation to performance, and injury risk.

• The webinar discussed “normal running”, breaking down the running gait phases e.g. initial contact, mid-stance, toe-off, and swing phase.

• High musculoskeletal demands of running, particularly calf and lower limb loading, are described.

• Normal variability in running technique (e.g. foot strike patterns) — no single “perfect” style. Statistically, most endurance runners are rear-foot strikers (heel strike).

• Performance insights: studies show improved running technique can potentially enhance running economy (4–14%) and a particularly study demonstrated reduced heart rate (~5%).

• Key efficiency factors: step rate (cadence), ground contact time, stride length, and vertical oscillation. Explanation of why included.

• Injury risk factors linked to biomechanics include (but not limited to): trunk lean, pelvic drop, hip adduction, knee valgus, and pronation.

• Poor technique ≠ guaranteed injury, but may increase load on specific structures (e.g. ITB, patellofemoral joint), particularly if combined with fatigue or increased load/load spike.

• Technique changes should be individualised, gradual, and guided by a professional

• Importance of strength training, load management, and progressive rehab were highlighted.

• Use video analysis and data tracking to monitor running technique (services we offer at Athlete’s Edge Physiotherapy).

• Clinic updates and exciting teasers also included! Stay tuned!

Running Biomechanics Overview

• Running was broken down into key phases (initial contact, mid-stance, toe-off, swing), highlighting significantly higher musculoskeletal demands compared to walking. Particular emphasis was placed on calf and lower limb loading across all speeds, reinforcing the need for targeted strength and preparation to tolerate running loads.

Jogging vs Sprinting Mechanics

• Key differences between jogging and sprinting include shorter stance time, longer step length, and higher ground reaction forces during sprinting. While sprinting demands greater hip contribution and force output, knee and ankle muscle activity remains relatively consistent. Importantly, there is no single “perfect” technique — healthy runners demonstrate natural variability, particularly in foot strike patterns.

Running Technique & Performance

• More efficient runners typically demonstrate improved pelvic control and smoother movement patterns compared to recreational runners. Evidence suggests technique changes can improve running economy by ~4–14% and reduce heart rate (~5%), although benefits vary between individuals and are more impactful at higher intensities than steady-state running.

Running Economy Key Factors

• Performance is influenced by biomechanical variables including step rate (cadence), ground contact time, stride length, and vertical oscillation. Improved economy is associated with slightly higher cadence, reduced vertical movement, and controlled trunk and pelvic motion, alongside efficient arm mechanics and minimal excess joint movement.

Running Technique & Injury Risk

• While poor technique does not directly cause injury, certain movement patterns are associated with increased risk. These include excessive trunk lean, pelvic drop, hip adduction, knee valgus, and rapid pronation, which can increase load on structures linked to common injuries such as ITB syndrome, patellofemoral pain, and bone stress injuries. Injury risk remains multifactorial, with technique being only one contributing factor.

Injury Prevention & Practical Application

• Technique modification can be beneficial but must be individualised, gradual, and clinically guided to avoid shifting load inappropriately. Key recommendations include combining technique work with strength training, monitoring load, using video analysis for self-assessment, and seeking professional input. Runners should also be cautious of oversimplified or misleading advice commonly seen on social media.