Proper running technique is important for both injury prevention and a better running economy. Learn what you can do to improve your running technique.
Training in race technique is something that all runners of any level should spend time on. The proper running technique will give you a better running economy, and you can run faster without necessarily using more effort. The proper running technique can also be an important factor when it comes to injury prevention.
In this article, you will learn more about how to improve your running technique and what you should think about when it comes to your running technique.
Increase the frequency of the race
Many runners have a low step rate. Step frequency is measured in the number of steps per minute. When you run you will spend as little time as possible on your legs. The longer you spend on each step, the longer your foot is in contact with the surface, and the more energy your legs need to spend on maintaining your body weight for each step you take. You can do this by increasing the frequency of the steps.
Running speed is a result of step length multiplied by the frequency of the step. Under optimal conditions, it is ideal that you have about 180 steps per minute. The easiest way to measure your step rate is to count the number of steps in 15 seconds and then multiply by 4.
Instead of counting the number of steps you run per minute when you are running, you can do 2-3 sessions per month where you are consciously working to increase the frequency. Speed training through intervals can help increase the frequency of the step by gaining more speed in the legs.
When the heel hits the ground first
Low step frequency often goes hand in hand with the heel hitting the ground only when you are out and about. This happens because the hip is behind your feet. The hip must come over, and should lie above the foot when it hits the ground, to get the best possible forward movement in the running step. Imagine a straight line from the hip, through the knee and down to the foot, when the foot hits the ground.
Try to run easily forward, and work to push your hip forward in the running step. Think through the length of your running step. It can help to shorten the step length, for easier getting over the feet with the hip.
Some circuits swear to minimalist running shoes, or barefoot running, to get a better running technique. If you run this way you will land more naturally on the forefront. However, this is not recommended, as running with shoes without cushioning, or barefoot, will increase the risk of injury.
It can be difficult for runners, experienced and beginners, to run fast while being relaxed. Here are some tips that can make it easier to relax while running fast.
The angle of the elbow should be about 90 degrees when running, making sure that you do not change this position when you swing your arm back.
Lift your shoulders every two miles during a race and drop them back to the relaxed position.
“Hands-on head” exercise.
Put your hands on your head. Stand straight, with hips and shoulders in a relaxed position. Start jogging. This exercise will help you eliminate a left-to-right movement, or cradling from side to side. Work for the movement to be as far forward as possible, and as small as possible up and down.
Start by posting some speed searches for leisurely runs, or set up a weekly workout where you work out short intervals in the downhill. Entering small speed searches as the end of training sessions will help build up speed.
Here are some additional tips for what to think about when running downhill.
- Be upright in the upper body
- Keep your eyes fixed straight ahead
- Nose right above the toes
- Try to run lightly, not hammer your feet against the ground
Remember, there is no right or wrong to what is the right way to run, which will make you faster and will not hurt you. What you can do is follow some basic training principles that will help you along the way.
Additional Tips to Avoid Injury when Switching Technique:
Ensure a gradual increase in exercise volume and intensity. As we have seen in many other articles, you must hurry slowly. A gradual increase in the amount of exercise and intensity is important for your body to get used to the stress it is to run and with it prevent injury.
Ensure proper and sufficient recovery when exercising running. Enough rest is essential to allow the muscles enough time to repair themselves after hard workouts.
Wear good running shoes. Find a training shoe that sits well on the foot and has good shock absorption. Try to find the shoe that suits you best.
Important with good flexibility
Good flexibility is important in muscles, tendons, ligaments, and joints. A few minutes of stretching each day may be enough for increased flexibility and save
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