running technique

As we can’t yet make it to the track to train together, I thought I would put together some of the top areas we focus on in the weekly track sessions. I am sure many of you are missing me shouting ‘knees up, extend the arms’… but hopefully, we will be back to it soon.

With more people working from home and therefore sitting all day, the below tips will be especially important now to help avoid injury.


Make sure to include drills in your warm-up and short fast strides with recovery. The strides will help increase the pace and prepare or fire the muscles for the session ahead. If you need any guidance on this, just get in touch and I can send you a video of the drills to include.

During the strides focus on knee lift, stay tall, work the arms, and include a good powerful drive.

Add in some light plyo exercises such as squat jumps, to strengthen tendons and give more elasticity or bounce in your run.

Strength Training

It will be important to include strength in your overall training program. A big issue for runners is a weakness in their glutes, lower back, and core areas.

Staying tall will give you more of a bounce and light feeling on the feet. Once the head drops your center of gravity shifts. This may be caused by lower back weakness.

Your glutes are the muscles that power you forward and hold a good posture, and your body upright. The glute muscle is the biggest muscle in the body. It is probably the least used muscle for most people, especially when sitting on them all day!

Ensure to add in exercises to strengthen these muscles. I offer weekly online strength and mobility classes, so if you would like to join, just get in touch.


While running short reps, the focus needs to be on good run form and technique over all-out pace. If pushing the pace is the priority, the technique will suffer and you will lose control of your run.

When running reps you need to concentrate on your body position, be aware of your breathing, and lastly your knee lift and knee drive.


The arms will do a lot for your running. You don’t want the arms crossing over the body. With longer arm movement you will get a longer stride.

It is very easy to work on a rhythm with your arms… you will get into a flow by timing your breathing, arm movement, and stride together.


I’ve said it before, and I will say it again… consistency is key. Be consistent in your strength training and running drills.

Working on the above will improve your running technique, which in turn will help prevent injury, and naturally progress your running pace. If you have any questions, don’t hesitate to get in touch.

Get in touch

Need to find anything out?

Click here

If you are looking to increase your fitness levels and reach your goals, Martin is the man for you.

David Connolly

The best thing about working with Martin is that he clearly remembers what it was like to start from scratch and because of this he understands what you are going through and is there to support you through it all.

Brian Jacob

I know without a doubt that I would not have achieved a fraction of what I have without Martin’s support and guidance.

Katie Ryan

I have been told at the track that we run so well together it appears like we are one person running.

Amanda Crotty

I heard of Martin through a friend and cannot speak highly enough of the motivation, encouragement and self-belief he has instilled in me.

Tony Hughes

Through Martins personal involvement in my training, observing and tweaking elements as the year went on, my 2015 season consisted of me consistently knocking 7-8 minutes and sometimes more.

Seamus Wall

Whats special about training with Martin is that regardless of how many people he is training he has a massively individual approach and takes into account each persons level of fitness/performance, goals, challenges and balancing training with everyday life.

Kate Nolan

What Focus on Fitness offers is a ‘unique’ package, tailored to individual needs, combining Experience, Knowledge, Commitment, Time and above all Patience!

Siobhán Kennedy

For anyone looking to improve their Running, Cycling or just to get direction and focus in training I have no doubt that with Martin’s help you can achieve your goal.

Ger Nolan

I would recommend anybody to try focus on fitness it’s changed me for the better in so many ways.

Nigel O'Sullivan

I am absolutely delighted to have completed my first Half Ironman, the biggest event I have ever done!

Siobhán Keating

Transitioning from Indoor Cycling to Road Cycling

This is the first week that we can now cycle any where within our county. Is everyone else as excited as I am?? Over the last 3 months, many of us brought our Spring cycling training back indoors due to Covid-19 restrictions. We worked hard on the turbo trainer to keep our fitness levels up,...

Read More

Keeping Motivated

It was great to speak with Ciara Losty, Sports Psychologist, last week to get some advice on getting through this strange time. With the lockdown being extended to May 5th, here are a few simple, but effective tips to help you through this time. Focus on what you can control With so much going on...

Read More

5 Cycle Routes in the South East of Ireland

Looking for a change of scenery for your weekend rides? Sick of the same routes time and time again? I have compiled 5 cycle routes in the South East of Ireland for you to try.

Read More