Form & Symmetry Session
Workout - Form & Symmetry Session
- 10min @ 7'30''/km
- 5.0km @ 6'00''/km
- 5 lots of:
- 100m @ 3'30''/km
- 1min 30s rest
- 7min @ 10'00''/km
to import the workout after you install it.
Ben Parkes’ “HAS MY RUNNING FORM CHANGED? CATCH UP WITH SHANE BENZIE plus TRAILS!” has practical insights for runners. Below is a summary of the main takeaways you can put into your own training. Watch the full video for the complete breakdown.
Key points
On a recent 5 km run, Ben noticed an imbalance in his stride. His right leg measured roughly 1.30 m versus 1.55 m on the left, a result of compensation from prior injury. The lesson: running mechanics matter for staying healthy. Before pushing harder with training, address balance and symmetry.
The fix is to build better patterns through easy running while steadily adding stress back in. Don’t push hard paces while the body is still adjusting.
Metrics worth tracking:
- Stride length
- Shoulder drop on the affected side
- Perceived deceleration forces
Workout example
The phased approach Ben uses to restore his mechanics:
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Weeks 1-2: easy 5 km run at a pace you could hold for a full hour. After finishing, do 4-6 strides of 100 m each, about 10 seconds faster than your run pace. Run them with loose form and symmetrical arm motion to drive leg movement.
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After 2-3 weeks: once form stabilizes, add harder work. 6 × 3-minute intervals at 10K race pace, with 2 minutes easy jog between. Our piece on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance covers how to find the right effort.
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Throughout: keep weekly mileage modest and watch how the right leg responds. Check stride length periodically (target around 1.5 m per side) and watch for shoulder drop returning. If asymmetry shows up again, scale back to easy running only. For more on the thinking, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Practical tips
- Start each session by asking how your body feels. On stiff or sore days, rest or ride a bike instead of running.
- Add short strides at the end of easy runs. A low-pressure way to reinforce better foot contact and form.
- Ramp up training on the healing leg as it gets stronger. Don’t make big jumps in distance or pace. When you’ve recovered and want a PR, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for race-specific tactics.
- Record and review your form in slow motion each week using your phone. Video catches asymmetries quickly.
Closing note
Try these easy runs and strides to build symmetry and reduce aches. Listen to what your body says, and use the Pacing app to dial in distances and paces that suit your fitness.