Avoiding Injury and Maximising Your Running Potential

Key Principles to Becoming a Successful Runner

As a middle-distance runner, I have experienced my share of highs and lows and understand fully when this freedom is taken away from you due to injury or illness. After running my fastest half marathon in 1:30 back in 2023, I suffered a sacral stress fracture. Less than a year later, another stress fracture, this time of my tibia. In-between this I have had muscle tears of the quadricep, hip flexor and gluteal tendinopathy. Between 2023 and 2025 I spent the majority of my time in constant pain. I would rest, return, re-injure. I suppose a silver lining to this experience is that it has fuelled my passion for understanding biomechanics, injury prevention and performance in runners.

Through my own and my professional experience, I have found the following principles to help in optimising running technique, power producing capacity and preventing future injury. I have put together 10 principles for you to follow that I believe help build resilience and the ability to move well.

1.      A Neutral Foot Position

A neutral foot allows for optimal force transfer from the ground up the kinetic chain. Excessive pronation or supination alters tibial rotation, knee alignment, hip mechanics and pelvic stability. This can present as conditions such as shin splints, plantar fasciitis, Achilles issues and knee pain. We're aiming for a stable arch under load, even pressure between the big toe, little toe and heel, and a controlled rate of pronation.

How to Test?

A good way to check is to simply take note of the position of your feet throughout the day. Are they habitually in a neutral position? Meaning, do they face forwards, parallel, and approximately shoulder width distance apart? Or do you notice one or both of your feet pointing outwards? Working to adopt a neutral foot position at all times will directly transfer to running, creating more stability and power.

How to Improve?

• Single leg balance whilst maintaining even pressure between points of contact.

• Neutral shoes unless medically recommended, reduce reliance on over supportive footwear.

• Strengthening of intrinsic foot muscles.

• Spending more time barefoot – walking, running, strengthening exercises.

2.      Glute Firing Pattern (Glutes activating first during hip extension).

The glutes are primary power producers and hip stabilisers during running. If the hamstrings or lumbar extensors dominate during hip extension (stance phase of gait), runners are at risk of hamstring strains, lower back pain and a reduced stride power. Early activation of the gluteal muscles produces greater horizontal force and helps to keep the pelvis level during single-leg stance.

How to Test?

• Do you experience low back or hamstring pain, or knees collapsing inwards when running? This can be a sign of poor glute activation.

• Lying face down on the floor, slowly lift one leg up, keeping the knee straight. You should feel the glute tighten before the hamstring or lower back.

How to Improve?

• Glute bridges with a 5 second hold at the top of the movement.

• Single-leg, elevated heel glute bridges.

• Hill sprint repeats.

• Side plank with hip abduction.

3.     Ankle Mobility

To move to your full potential and access the power of the spring-like mechanism of the feet and ankles, maintaining good ankle mobility is essential. It allows for smoother ground contact and drive-off the ground as we run. Limited dorsiflexion (toes up) reduces shock absorption capacity and alters knee alignment. This can lead to collapsed knees, arches, plantar fasciitis, and calf tightness.

How to Test?

• Knee-to-Wall Test: Starting 10-15cm away from a wall, place one foot perpendicular to a wall, with the other foot back to balance you. Lunge forwards, aiming to touch the knee to the wall without lifting the heel off the ground. Mark how far you get without lifting the heel off the ground. Repeat and compare between the left and right leg.

How to Improve?

• Knee to wall calf stretch.

• Ankle ROM with a resistance band.

• Single leg calf raises off a step.

• Ankle-pogo hops.

4.     Thoracic Mobility & Lumbar Stability

An aligned and mobile thoracic spine assists with the subtle rotation required through the torso during running. This helps maintain balance and force distribution as we shift from right-to-left leg. Limited thoracic mobility and core strength can lead to excessive twisting of the shoulders and lumbar spine to compensate, causing spasms, pain and a loss of power.

Correct lumbar and pelvic alignment maximises force production in the glutes and lower limbs.  This improves shock absorption, optimal stride length and posture during gait. Strengthening of the lumbopelvic-hip complex (back, glutes, hamstrings and core) works to optimise running mechanics and reduce injury risk.

How to Test?

• Quadruped Rotation Test (Thoracic Mobility): Starting on hands and knees, sit back onto your heels. Place one hand behind your head and rotate your upper back, pointing the elbow toward the ceiling, aim for 50 degrees of rotation each side.

• Straight Leg Raise (lumbopelvic stability): Lying on your back, legs straight. Lift one leg without bending the knee. Weakness, pain or an arching through the low back indicates poor stability.

How to Improve?

• Thoracic Openers.

• Renegade Rows.

• Controlled Trunk Rotations.

• Bird-Dogs.

• Romanian Deadlifts.

• Double & Single-leg Glute Bridges.

• Planks/Side Planks.

5.     The Deep Squat

The ability to perform a deep squat whilst maintaining a neutral spine and ‘knees over toes’ alignment is a good indicator of hip, knee and ankle mobility and spinal control. Performing deep squats as part of your exercise regime enhances flexibility and strengthens surrounding musculature which translates to increased power production and efficiency through movement. Improper alignment or weakness shown in a deep squat can increase the risk of knee injury, Achilles issues, plantar fasciitis and hip strain.

How to Test?

• Performing a body weight squat, take note of any of the following deficits:

• Do your heels lift off the ground?

• Does your torso drop forwards?

• Does your butt tuck under at the bottom?

• Do the knees collapse inward?

How to Improve?

Improving your squatting technique involves achieving optimal strength and mobility of the ankle, knee, hip and spine. Some squat-specific exercises include:

• Squat with a resistance-band around the knees for alignment cueing.

• Heel elevated squats as a temporary regression.

• Dumbbell Goblet Squats.

• Pause Squats.

• Split-Squats.

• Single-leg squat-to-stand.

6.      The Ability to Hinge Well

The hinge involves bending at the hips whilst maintaining a neutral spine, recruiting posterior chain muscles (glutes, hamstrings) to generate power and propulsion rather than straining the lower back. Correct technique optimises elastic energy release and force application through the ground, whilst also reducing injury risk.

How to Test?

The best test is the 3-point dowel test:

• Standing feet shoulder width apart, hold a dowel rod vertically along the spine. The rod must touch three points (back of the head, upper/mid-back, and the sacrum).

• Hinge forwards by pushing the hips backward, keeping a slight bend in the knee. If the rod loses contact with any of these points, optimal alignment has been lost.

How to Improve?

• Cable Pull-Throughs.

• Single Leg RDLs.

• Romanian Deadlifts.

• Kettle Bell Swings.

7.      Single-Leg Balance

Within a 3-mile run, a runner will typically perform 6,000 single-leg landings, with up to 3x body weight force with every step. Poor balance increases ground contact time and energy wastage, potentially leading to ankle sprains, knee pain and stress fractures.

How to Test?

• Standing on a flat surface, hands on hips, lift one leg without letting it touch the standing leg.

• Optimal standard is to achieve 30 seconds or more per leg.

• To test proprioception, repeat the test with eyes-closed, aiming for 15 seconds or more.

How to Improve?

• Practice Single Leg Balance with Eyes Open & Closed.

• Single Leg RDLs.

• Single-Leg Calf Raise.

• Pistol Squats.

• Single-Leg Step-Downs.

8.      Jumping & Landing Mechanics

The ability to land softly provides better shock absorption and reduces impact-related injuries and joint stress. Training to land with correct alignment, neuromuscular control and posture optimises energy transfer and a more powerful running stride. We’re looking for quiet landings, knee alignment and an elastic rebound through each step.

How to Test?

A good standard to follow for a runner is the ability to perform 30 single-leg hops on each leg, keeping a straight leg and knee.

• Box Jump Test: place a sturdy (12-24 inch) plyometric box in-front of you. Bend at the knees and hips, swinging the arms and jump onto the box, aiming to land softly with both feet at the same time, in a partial squat position.

• Knees, feet and back should remain neutral, driving the knees outwards as you land.

• Do the knees or feet collapse inward?

How to Improve?

• Single leg pogo hops

• Double-leg pogo hops

• Box Jumps

• Lateral Bounds

9.      A strong core

A strong core helps to stabilise the spine and pelvis, creating a strong posture that results in better energy transfer from the lower body. It also protects against lower back, knee and hip pain by assisting with balance and control. A weak core can be noted within gait through one-sided hip drop, slouching or chronic hip and back pain.

How to Test?

Can you hold 30-60 second plank, maintaining a straight line from the head to the heels, with the core, glutes and legs fully engaged, with the absence of hip sagging or back arching.

How to Improve?

• Dead Bugs

• Planks and Side planks

• Farmers carry

• Cable Cross-overs

10. Running Form (Side, Front & Back)

The following pointers are what I’d look for in a strong running gait, one that focuses on efficiency, fluidity and injury prevention. I believe these positions adopts naturally with a strong, mobile, aligned body.

Side View:

• Upright posture and engaged core.

• Slight forward lean from ankles.

• Foot landing under centre of mass.

• Compact arm swing.

• Neutral head position, looking up and forward.

Front View:

• Knees tracking forwards with minimal cross over

• Level pelvis

Back View:

• Stable, level pelvis.

• Symmetrical arm swing and minimal torso movement.

• Neutral foot strike, ideally mid-fore landing position.

Bringing these principles together works to create a durable running technique with optimal force production and movement quality. Mechanically sound runners will see improvements in running economy, stride efficiency, power output and fatigue resistance.

I offer an in-depth running assessment both virtually and in-person, where I look for any restrictions, weaknesses and movement deficits that could be limiting your running or leading to injuries. From this we work together to provide appropriate training and lifestyle modifications to achieve your goals and help you feel, move, and perform better.