If you’re training for a race of 5k or preparing for the marathon, or just seeking to make running easier on your body, your running technique isn’t to be ignored.
The following suggestions in your mind will assist you in keep running in good shape when you’re working towards getting those miles of training in the bank!
1. Avoid Over-Striding
Whatever the case, whether you forefoot or heel strike, the angle of the contact to your body will play a major influence on how much force the impact is and what the consequent braking forces.
A useful guideline regarding over-striding is looking at the alignment of the ankle and knee prior to initial contact. The ideal situation is for your knee straight above the ankle at the point of the first contact. In the event that the athlete is striding too much then you’ll notice the ankle in front of knee.
Ankle Under Knee The same for both Heel Striking and forefoot
Patterns of over-striding such as those that you see above could result from many causes, including bad posture and running frequency (stride frequency) not fast enough for the speed at which it is running.
Try increasing your running speed (stride speed) by 5percent and notice how it helps you lessen the over-stride. You’ll also feel lighter on your feet and the time you contact is reduced.
A digital metronome that is basic can be a useful tool in getting and keeping an elevated running cadence.
2. Keep a Taller Posture when You run
Your posture when running is an important factor to getting into an efficient, healthy posture. The postures you take at your desk throughout your working hours and in the car, or sitting on the sofa can will be a significant influence on your running style.
We spend all day in a seated position (I’m in my chair typing this! ) with shoulders turned forwards , and our hips are flexed. By sustaining this posture, we develop hip-flexors that are tight and short. We also have other anterior muscles, as well as weak glutes that are under-active and weak the other muscles of posterior.
This becomes a problem when we attempt to run, our body having to maintain an upright posture as well as adequate hip extension. Instead, we are an outcome of what we do posturally typically and then run in a semi-flexed position , especially at the hips.
Then, consider triathletes. A lot of them suffer from the many postural problems that come from working at a desk. Then we get onto the bike for hours at a time that only increase the tightness in the hips that is caused by a long time sitting down.
To combat the tightness in the hip flexor In an effort to counteract the tightness of my hips, I require all of my triathletes and athletes to complete the hip-flexor flexibility exercise below prior to and following each session, at the gym, in workplace… as well, generally whenever they’re not sure of what else they can do with their busy day!
It’s about working to reverse this hip-flexion pattern and then regaining some flexibility in extension.
3. Relax Your shoulders
A tension in your neck, shoulders or upper back may limit your arm movement. Arms are required to give you balance, rhythm and strength when you run.
Similar to your legs as with your legs, the faster you speed more powerful your arm motion must be. Running slowly, on the other hand, will require smaller, but still active movements of the arms that swing off the shoulders. The pattern of movement isn’t altered, just the amount of the movement.
It may take some time to get used to, but once you feel tired, maintain your arms in motion, because they aid in keeping your legs moving at the same pace.
Did You Know? Mr Salus Sporting Lab provides running technique training in London.
4. Strengthen Your Glutes & Core
However hard you try to improve your running technique, a major factor that can hinder your running performance and ability to keep your body injury-free is your strength base and the ability to engage the gluteal muscles. These two muscle groups are crucial in ensuring stability around your pelvis, your lower trunk and hips.
Insufficiencies and imbalances in these areas could lead to hip, knee and back injuries, as being a result of running-related problems to legs, lower leg and Achilles.
Integrate regular stability and strength exercises into your daily routine to increase these crucial elements and running will benefit in the long run. In terms of injury prevention as well as enhanced performance.
5. Don’t bounce or spin too much.
It is considered to be a linear process in which you move forward in the straight line. While many of the constituent actions at the individual joint and segment require rotation in order to perform properly the body shouldn’t be rotating in a disproportionate manner between sides. The excessive rotation can hinder the purpose of making progress forward. Actually, it takes energy to manage and stabilize which is a huge waste!
The same is true for your stride. your focus should be toward the forward direction and not upwards. A slower cadence and consequently excessive stride (see above) usually results in excessive upward movement and a “bounce” in the course of your stride.
For marathon runners such as, say the extra inch of bounce per step (which isn’t much) could be equivalent to one mile uphill over all of the length… What is this. *
Actual figures may differ based on the length of stride – however, you’ll get the idea!
6. Be aware of your breathing
Your breathing pattern when you run should match the general rhythm all your muscles are working towards. The ratios you use to exhale and breathe will likely change as the intensity of exercise differs. Making sure you breathe properly is essential to running and should be practiced in order that you are able to keep your cool during the race, even if your attention is elsewhere.
The Running Form is an Individual
There has been a lot of debate during the past few years regarding running techniques, it’s essential to realize that there’s no solid scientific evidence to support the use of one technique over another.
Through my coaching experience with endurance athletes, it is evident that the middlefoot strike is definitely beneficial to certain types of athletes. This is, if an proper approach to progressive training is followed to build running technique from head to toe and if enough time is allowed to allow the body to adjust slowly… is a reason why which many athletes fail to implement properly!
There are plenty of endurance athletes who would be most successful if they maintain an effective heel strike as they work to create the “light heel strike” rather than an over-striding heel strike like we see in so many runners who crash their heels against the pavement every step!
Many of these athletes have a particular injury history or goals (Ironman or ultra running , for instance) that cause them to be more suited to an easier heel striking technique instead of moving towards an even more vigorous forefoot or midfoot strike.