2015.10.18 14:53
Tips To Improve Your Running Technique
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Want to improve your running performance? And want to reduce the risk of running injuries as well?
Then you need to give attention to your running technique. Surprisingly running technique is one of the most neglected parts of running training. It is not difficult to improve your running technique, although it is hard to bring into practice. After all, it is hard to kick habits, so you might have to do a bit of "unlearning" and go through a period of adjustment before you actually get used to your new way of running.Running Technique Tip #1: Increase your Running CadenceWhen we run, most of us take about 160-170 steps per minute.
You can test yourself by counting the number of times one of your feet lands in a minute while running and then multiply by two. You will most likely get to about 81-83. Elite runners do about 180 steps per minute. So, how do you get to 180 steps per minute?
It will require a lot of practice. One of the ways to train this is by doing strides, short burst over 60 to 100 metres in which you concentrate on proper form and quick turnover of your feet. People usually tend to do these at the end of their easy runs. What you can also do is run with a metronome that is set at 90 or 180 beeps per minute and then try to follow the beat.
Frustrating at first, but you will learn to take "lighter steps" and eventually improve your performance. Imagine how much faster you would be if you could do an extra 10 to 20 steps of the same stride length each minute!Running Technique Tip #2: Land NaturallyTry to avoid heel-striking and land on your mid-foot.
During recent years the experts have been discouraging heel-striking. It is not suitable for the fastest running and more and more it is believed that heel-striking is one of the core reasons for the current running injury epidemic. If you follow this method, you use gravity to push you forward as you are landing.
So, if you want to run the fastest way, you need to land on your mid-foot. To practice this you can run with your bare feet on grass. Another way that will make you run the way you have to is to imagine running after a child that is about to cross a busy road. This will immediately push your body straight and push your legs to land under you rather than in front of you.
Running Technique Tip #3: Core Stability and PostureIf you want to run properly, you need to have excellent core stability. During your running, in order for any force to be transmitted from one leg to the other your pelvis must remain horizontal and rigid.
In this regard, the core is responsible for keeping the pelvis in position. This horizontal position is essential for efficient force to be distributed. You can maintain core stability by just paying attention and concentrating on good posture. This is important whether standing, sitting or active.
Apart from your running program you may want to spend some time doing cross-training like Pilates to strengthen your core. Swimming is also an excellent sport that will make your core stronger as well as provide you with some cardio benefits.Thus,if you are looking to improve your running technique, these few tips will get you started in the right direction. As said before, it takes time to kick old habits.
Do not expect change to happen overnight. You may even get frustrated. However, over time, as you get a higher running cadence and a stronger core, you will find that you are running more effectively and efficiently, which will allow you to go further and get a whole lot faster as well!
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Then you need to give attention to your running technique. Surprisingly running technique is one of the most neglected parts of running training. It is not difficult to improve your running technique, although it is hard to bring into practice. After all, it is hard to kick habits, so you might have to do a bit of "unlearning" and go through a period of adjustment before you actually get used to your new way of running.Running Technique Tip #1: Increase your Running CadenceWhen we run, most of us take about 160-170 steps per minute.
You can test yourself by counting the number of times one of your feet lands in a minute while running and then multiply by two. You will most likely get to about 81-83. Elite runners do about 180 steps per minute. So, how do you get to 180 steps per minute?
It will require a lot of practice. One of the ways to train this is by doing strides, short burst over 60 to 100 metres in which you concentrate on proper form and quick turnover of your feet. People usually tend to do these at the end of their easy runs. What you can also do is run with a metronome that is set at 90 or 180 beeps per minute and then try to follow the beat.
Frustrating at first, but you will learn to take "lighter steps" and eventually improve your performance. Imagine how much faster you would be if you could do an extra 10 to 20 steps of the same stride length each minute!Running Technique Tip #2: Land NaturallyTry to avoid heel-striking and land on your mid-foot.
During recent years the experts have been discouraging heel-striking. It is not suitable for the fastest running and more and more it is believed that heel-striking is one of the core reasons for the current running injury epidemic. If you follow this method, you use gravity to push you forward as you are landing.
So, if you want to run the fastest way, you need to land on your mid-foot. To practice this you can run with your bare feet on grass. Another way that will make you run the way you have to is to imagine running after a child that is about to cross a busy road. This will immediately push your body straight and push your legs to land under you rather than in front of you.
Running Technique Tip #3: Core Stability and PostureIf you want to run properly, you need to have excellent core stability. During your running, in order for any force to be transmitted from one leg to the other your pelvis must remain horizontal and rigid.
In this regard, the core is responsible for keeping the pelvis in position. This horizontal position is essential for efficient force to be distributed. You can maintain core stability by just paying attention and concentrating on good posture. This is important whether standing, sitting or active.
Apart from your running program you may want to spend some time doing cross-training like Pilates to strengthen your core. Swimming is also an excellent sport that will make your core stronger as well as provide you with some cardio benefits.Thus,if you are looking to improve your running technique, these few tips will get you started in the right direction. As said before, it takes time to kick old habits.
Do not expect change to happen overnight. You may even get frustrated. However, over time, as you get a higher running cadence and a stronger core, you will find that you are running more effectively and efficiently, which will allow you to go further and get a whole lot faster as well!
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