So... everyone who is training for a half marathon or marathon is getting close to your goals and all of you have been doing a lot of training (not withstanding last week's easier training. This is when injuries happen, because of all the running, hence really really listen to your body. "IF" it hurts back off. I already know of a couple of people who have some serious issues to deal with and YES, I may sound like a broken record, however, you MUST get to the start line before you can finish.
ALSO - how about a little technical reading about technique - this comes from the RRCA coaches site in the US and the form techniques in the write up are very good pieces of advice to think about and follow:
The whole article is at this link however I wall also copy in a couple of items should you not want to spend time reading the whole thing
Converting from a rearfoot to a forefoot or midfoot strike pattern has been promoted as a means to reduce patellofemoral stress. This benefit to the knee with forefoot or midfoot strike comes from a variety of factors, but most importantly, a shorter stride. This is validated by heelstrike runners still doing well if they are also able to keep a short stride.
Adopt a Forward Trunk Posture To be clear, this is a mild lean, not a full-blown bent-over postion. This has to be performed while simultaneously engaging lower abdominals subtly. Therefore, the “fall” or lean should come from the ankles and you should not feel bent or broken at the trunk. When this is properly performed, there is a significant decrease in stress to the knee joint. A 10-degree increase in forward lean was found to lead to a similar percent of reduction in knee loading (13.4 percent decrease in stress to the knee) without changing the footstrike pattern. This could easily eliminate knee pain during running in the right candidate when applied correctly.
I hope to be back running this week, hence your coaches hopefully will be back in full force at all of the runs this week. - QUESTIONS - please ask them - that is what we are there for. Need a race plan - let's talk.
Enjoy your week and enjoy the fall colours.
Dick for FoF