At The Running School, we believe that proper running technique coaching can transform the way you approach running, whether you’re training for a marathon or simply looking to stay fit.
This story is about Josh, a former professional jockey who, despite multiple injuries and a challenging recovery, was determined to run the London Marathon in April 2023. His journey is a testament to the power of biomechanical analysis, rehabilitation, and targeted running technique training.
The Road to Recovery: From Jockey to Marathoner
Josh’s journey into running was far from conventional. In 2022, after sustaining severe injuries from a fall during a race, he was forced to retire from his career as a professional jockey. His injuries were extensive, including 18 screws in his spine, a steel rod in his left femur, and six shoulder surgeries. To make matters worse, a more recent fall in August 2022 left him in an induced coma for two months.
Despite still experiencing significant pain in his spine and shoulders, Josh remained determined to live an active life. He continued cycling to work every day, and his ambition never wavered. By March 2023, Josh approached The Running School with a goal: to run the London Marathon in just a few weeks. It was a bold and inspiring goal considering the extent of his injuries.
Biomechanical Analysis and Identifying Key Areas for Improvement
During Josh’s first assessment with us, we conducted a detailed Biomechanical Analysis to understand his running and walking patterns. Josh was walking and running with a noticeable limp on his right side, which was causing him to compensate with his arms and shoulders. This compensation, along with his forward lean and balance issues, was affecting his running technique and putting unnecessary strain on his body.
His foot strike pattern also revealed more inefficiencies. He was landing on his left foot with a forefoot strike and on his right with a heel-toe strike. This imbalance was further contributing to his pain and poor running technique.
With the London Marathon just four weeks away, we had limited time to work on improving his running mechanics and overall strength. This meant focusing on specific running technique coaching and rehabilitation exercises that could help Josh get race-ready without exacerbating his injuries.
A Tailored Training Approach for Running Efficiency and Injury Prevention
To maximise the four weeks we had with Josh, we developed a comprehensive training plan focusing on key areas of improvement. The plan consisted of walking re-education, glute and hamstring activation, DMS footwork, and biomechanical exercises designed to optimise Josh’s running form.
Walking Re-education and Backwards Walking: The first phase of Josh’s training involved re-educating his walking gait. We utilised backwards walking to help accelerate gait learning and reduce pain, teaching his body to move in a more balanced and controlled manner.
Glute and Hamstring Activation: One of the biggest challenges Josh faced was activating his glutes and hamstrings, which were essential for running efficiency. Proper glute activation would help him improve his running technique, reduce strain on his joints, and provide the necessary power for each stride. We focused on exercises that specifically targeted these muscles to rebuild strength.
DMS Footwork for Neural Stimulation: Josh’s injuries had affected his proprioceptive system, meaning his body’s ability to sense and respond to movement. Through DMS footwork, we helped stimulate Josh’s nervous system and rebuild neural pathways that had been “switched off” due to his injuries. This was vital for improving his coordination, balance, and running form.
Optimising Running Technique: As part of our Running Technique Coaching, we worked on improving Josh’s balance, rhythm, and speed. By encouraging him to engage his arms more, he could stabilise his upper body and improve his overall posture while running. We also focused on cycling his heels higher, which led to better activation of his glutes and hamstrings while reducing the time spent on the ground. This adjustment helped Josh run more efficiently, reducing stress on his joints.
Achieving the London Marathon Goal
After four intense weeks of tailored training and rehabilitation, Josh had made remarkable progress. His running technique was noticeably improved, with reduced pain and more efficient movement. On race day, Josh was not only able to complete the London Marathon, but he did so with a sense of accomplishment and pride, having defied the odds and overcome his injuries.
Josh’s success story demonstrates the importance of biomechanics, targeted running technique coaching, and rehabilitation in achieving running goals, no matter how ambitious. At RunningSchool.com, we specialise in helping individuals like Josh optimise their running form, prevent injuries, and achieve their personal fitness goals.
If you’re looking to improve your running technique, reduce pain, or simply become a more efficient runner, our expert coaching services can help. Contact Us today to learn more about how we can help you unlock your full running potential.
