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!” offers actionable insights for runners. Below is a summary of the main takeaways you can put into practice with your own training. We recommend watching the full video for the complete breakdown.
Key Points
During a recent 5 km run, Ben observed an imbalance in his stride—his right leg measured roughly 1.30 m compared to 1.55 m on the left, a result of compensation from prior injury. This points to something fundamental: proper running mechanics matter for staying healthy. Before pushing harder with your training, you need to address balance and symmetry.
The solution involves building better patterns through easy running while steadily adding stress back in. Don’t push a hard pace while your body is still adjusting to these imbalances.
Metrics worth monitoring:
- Stride length
- Shoulder drop on the affected side
- Perceived deceleration forces
Workout Example
Here’s the phased approach Ben employs to restore his running mechanics.
-
Week 1‑2: Begin with an easy 5 km run at a pace you could sustain for a full hour. After finishing, perform 4–6 strides of 100 m each, working at a clip about 10 seconds faster than your run pace. Do these with loose form, emphasizing symmetrical arm motion to direct your leg movement.
-
After 2‑3 weeks: Once your form stabilizes, you’re ready for harder work. Incorporate 6 × 3‑minute intervals at your 10 k race pace, jogging easily for 2 minutes between efforts. Our article 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 level.
-
Throughout: Keep total weekly mileage modest and pay attention to how your right leg responds. Check your stride length periodically (target around 1.5 m per side) and watch for shoulder drop returning. Should asymmetry show up again, scale back to easy running only. For more on the thinking behind this approach, see our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Practical Tips
- Begin each session by checking in: “How does my body feel?” On days when you’re stiff or sore, choose rest or a bike workout rather than pushing through a run.
- Add short strides to the end of easy runs. It’s a low-pressure method to reinforce better foot contact and form.
- Ramp up the training on your healing leg as it gets stronger. Don’t make big jumps in weekly distance or pace. When you’ve recovered and want to set a new PR, check out our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for race-specific tactics.
- Record and review your running form in slow motion each week using your phone. Nothing beats video to catch asymmetries.
Closing Note
Try these easy runs and strides to build more symmetry and reduce aches. Pay attention to what your body tells you, and use the Pacing app to dial in distances and paces that suit your current fitness. Happy running.