Gait Retraining
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Slowly introduce small changes in running style to improve running economy, which is influenced by cadence (stride rate), stride length /width, trunk/ pelvic rotation, flight ratio, power and arm swing.
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Running economy (metabolic cost of running), improves running efficiency.
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Helps to transfer forces away from injured areas that are being overloaded to other body areas even if done temporarily.
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Breathing techniques during running which correspond with running pace, stride rate and heart rate.
Strength Training
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Includes muscle activation techniques - early rehabilitation
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Isometric (static) and slow (isotonic) time under tension muscle strengthening for rehabilitation and (absolute) strength training.
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Progressing to explosive (reactive) plyometric (jump) training. This simulates energy storage and release of energy from the tendons (and muscles) that occurs on propulsion during take off in running.
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The strength training improves running economy and injury risk up to 50%.
