HAS MY RUNNING FORM CHANGED? CATCH UP WITH SHANE BENZIE plus TRAILS! - Ben Parkes

Aug 13, 2025

This is a quick summary of “HAS MY RUNNING FORM CHANGED? CATCH UP WITH SHANE BENZIE plus TRAILS!” from Ben Parkes. It’s a great watch — we’re breaking down the key lessons so you can apply them to your own running. Be sure to check out the full video for all the details.

Key Points

After a recent 5 km run, Ben noticed a shorter right‑leg stride (≈1.30 m vs. 1.55 m left) caused by injury‑related compensation. This highlights a crucial lesson: good form is the foundation of injury prevention. Before adding any significant training load, the focus must be on balance and symmetry.

To fix this, the goal is to re-program the brain by keeping runs easy and only gradually increasing stress. It’s vital to avoid forcing a “hard” pace while your body is still adapting and recovering from imbalances.

Simple metrics to watch:

Stride length
Shoulder drop on the affected side
Perceived deceleration forces

Workout Example

Here is the progressive workout Ben uses to restore his form.

Week 1‑2: Start with an easy 5 km run at a comfortable pace (no faster than you can hold for a full hour). Follow this with 4–6 strides of 100 m at a pace about 10 seconds faster than your run. Keep these strides relaxed, focusing on a full, symmetric arm swing to guide your legs.
After 2‑3 weeks: If your form feels balanced, you can introduce more intensity. Add 6 × 3‑minute intervals at your 10 k race pace, with a 2‑minute easy jog for recovery. If you need help dialing in that specific effort, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance is a great resource.
Throughout: Keep your total weekly mileage low and listen to how your right leg feels. Monitor your stride length (aiming for ~1.5 m on each side) and watch for any returning shoulder drop. If asymmetry reappears, drop back to only easy runs. This structured approach is a smart way to reintroduce intensity; for a deeper look into the methodology, you can explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Practical Tips

Start each day by asking, “How does my body feel?” If you feel tight or sore, opt for rest or cross‑train on the bike instead of forcing a run.
Incorporate short strides after easy runs. This is a low-stress way to cue a higher‑quality foot strike and better mechanics.
Gradually increase the load on your recovering leg as strength returns. Avoid large, sudden jumps in training volume or intensity. Once you’re fully recovered and ready to chase a new personal best, you can look into specific race strategies, like those in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Use a video or phone app to slow‑motion review your form on a weekly basis. Visual feedback is one of the most powerful tools for spotting imbalances.

Closing Note

Give these easy‑run and stride sessions a try to help your form become more balanced and pain‑free. Remember to listen to your body and adjust the paces and distances in the Pacing app to match your own fitness level. Happy running