Good technique is the first key element to producing an efficient, injury free runner. The first thing we look at in our RUN LAB assessment is THE BIG PICTURE. We video analyse your form by ensuring you stick to simple, golden rules. We don’t over complicate things. Don’t just take our word for it. Our ever expanding Run Community will testify to this. Here is Bob’s story…


Technique, Footstrike

“I started running about 4 years ago and it quickly became part of my life, during this time I lost 3 stone, increased my confidence and took about 39 minutes off my 1st half marathon time, I was also a member of the Crystal Peaks Runners and fitter that I’d ever been in my life. In the middle to late February 2016, I started to get a really annoying ache in the back of my leg mainly when sitting for any length of time, I had no issues when running apart from an odd bit of pins and needles in my left glute until I was out running one Sunday afternoon. It started with numbness in my glutes which eventually spread down both legs to my ankles. Stopping, full of panic and trying to get feeling back into my legs, after about 10 minutes my legs felt ok enough to make my way slowly back to my car and drive home. The following Monday (30th March 2016), I booked an appointment to see my GP.

I came out of the appointment diagnosed with sciatica with a prescription for amitriptyline plus awaiting a letter of referral to Physio. The amitriptyline was great for getting to sleep but no pain relief and didn’t agree with me so I was then prescribed a full dose of ibuprofen and codeine as required which gave limited relief.

I visited several different Physios who gave differing diagnoses of tight piriformis, and hamstrings, along with stretches, which provided only short term relief. The numbness came now every time I reached about 1.4 miles running and occasionally when walking but was not improving long term.

Thoroughly frustrated with everyone telling me that different things were causing my problems and that I should stop running and take up swimming or cycling. I was also annoyed with them telling me that my hamstrings were tight. I could do the stretches before my problem that I now couldn’t do due to the pain which wasn’t improving and even worsening. The only thing they agreed on was that it was the sciatic nerve causing the pain and numbness but I still wasn’t receiving any real answers.

At this point I had stopped all running and impact associated training and was thoroughly miserable. A friend at Crystal Peaks Runners then told me about Run Lab at The Physios. I thought as I wasn’t running these would be no good at this point but after talking to my friend she suggested I give the Run Lab a try. So I made an appointment with Jon Grayson for the 8th September 2016 with a little trepidation, but anything was worth a go at this point.

I got to the appointment where I explained the goings on and issues I was having to which Jon replied “nobody has looked at your running technique!” I was then recorded running on the treadmill and was given various other checks. It was found that along with a few other things my cadence was low which was causing over striding, which was putting excess pressure on my lower back. So with stretches, hands-on Physiotherapy, and cues to change my cadence, I have now completed my 1st competitive cross country run on 5th February 2017, pain and numbness free, a year after the initial problems began with at last a big smile on my face.

Any questions I asked were answered honestly, and I never felt that he had lost hope with my recovery. I liked Jon’s positivity in our sessions that running wasn’t an enemy and we would sort the issues out even if it would take a little time. Although I still have a way to go to get back to my previous fitness, thanks to Jon I’m back running and enjoying it once again. I would definitely recommend to anybody with running related issues or looking for improvement in their running technique to give The Physios a call…”

Following Bob’s RUN LAB video analysis there were some clear technique faults that needed addressing. This involved his step rate or cadence, a key component to a runner’s rhythm. A few simple adjustment cues, and a week later Bob’s running technique was already showing signs of improvement. Check out the video below:

Bob Story from ThePhysiosLtd on Vimeo.


Following some manual physiotherapy, strength & conditioning work, and weekly training tips, Bob is well on the road to recovery and recently completed his 1st half marathon in a year.


 Remember. Running is evolving. Keep up with the pace!