At the clinic we often see runners looking to improve performance or reduce their risk of injury.
One of the most common questions we get is: “Should I change how I run?”
It’s a great question, and one I recently helped explore in the Australian Financial Review – Read the full article here.
What the research actually tells us?
Despite what you might read online, there’s very little solid evidence to suggest that changing your running technique prevents injury.
Yes, some small studies have shown things like increased hip drop may be linked to knee injuries – but these findings are often inconsistent or not replicated.
In fact, in a 2019 systematic review I was part of, we found no strong evidence that variations in running biomechanics reliably predict injury risk.
So, should you change your technique to prevent injury?
In most cases, no. I regularly see runners who injure themselves because they tried to change how they run.
What’s Really Causing Most Running Injuries?
Injury risk usually comes down to one thing – training errors.
Ramping up your distances too quickly, adding speed or hills too soon or neglecting recovery can all overload your body before it’s ready.
Here are two key rules of thumb:
- Don’t increase your longest run by more than 10% compared to the longest in the past 30 days.
- Don’t increase your weekly training volume by more than 10% week to week.
Stick to these and you’ll dramatically reduce your risk of injury.
Can changing technique improve performance?
Yes, but it’s a process.
Improving your running economy through changes like increasing cadence or landing closer to your centre of mass can help. But these changes take time, strength, and often expert coaching.
Why? Because many runners simply don’t have the physical capacity to sustain more “efficient” running mechanics. And forcing it too early is a fast track to injury.
Where should you start?
Before thinking about technique, start by building a foundation of strength and control.
A few simple exercises I often recommend:
- 10–12 single-leg bridges (floor or bench)
- 10–12 single-leg heel raises
- A 45-second wall sit
These help you develop the resilience to train consistently and safely.
Final thoughts – Get guidance, go slow
Don’t change your running technique without guidance. You’ll likely end up breaking yourself.
At Complete Physio Richmond, we support runners with a practical, evidence-based approach. If you’re considering changing your form, start with strength, be gradual, and get help from someone who knows what they’re doing.
Thinking of improving your running performance?
Our team of running injury specialists offer gait analysis, running assessments and tailored strength programs.
Book an initial running assessment and let’s help you run stronger, safer and smarter.
