Tips to Boost Your Running Technique
Want to increase your running performance? And wish to decrease the likelihood of sustaining running injuries? Then you have to focus on your running technique. Surprisingly, running technique is among the most neglected elements of training. It’s not so hard to improve your running technique, though it’s not easy to incorporate it into your training. In the end, it’s tough to kick habits, which means you may need to do a little “unlearning” and undergo a period of adjustment before you get used to a new method of running. Read this guide carefully to pick up a few tips that will help to improve your running technique significantly.
Surprisingly developing a good running technique is one of the most neglected parts of running training. It’s not so difficult to improve your running technique, although it’s challenging to bring theoretical advice into practice. After all, it’s always hard to kick old 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 (and improved) way of running.
Running Tip 1: Increase your Running Pace
While running, the majority of us take roughly 150-170 steps per minute. You can test this out yourself by simply counting the number of times your toes touch the ground in a minute during jogging then multiply that number by 2. You’ll most certainly get approximately 80-83 steps. Pro runners take up to 180 steps or more. So, how can you crank it up to maybe 120 steps per minute? It will take a great deal of practice.
One of the most common techniques athletes and runners use to train is by simply taking short sprints, brief bursts of speed of around 50-100 meters range, where the focus is usually on maintaining the proper form while in motion and rapid turnover of the toes. Many athletes tend to do these sprints after they’ve completed their easy runs.
You could also do your runs using a Metronome (a small device that makes a periodic and constant tick like a timer) set to 90-180 beeps/minute, and then try to get your running pace to follow the beat. Although it might be difficult at first, you’ll eventually learn to use ‘lighter’ steps and eventually, your performance will improve. Imagine how much faster your running would become if you could add an extra 10 – 20 steps to your current stride every minute!
Running Tip 2: Don’t force the Landing!
Try to avoid landing on your mid-foot or striking your heel on the ground. In recent years, many sports experts and trainers have been advising runners against heel striking. It’s generally not advisable for faster running, and the general consensus is that heel striking is one of the leading causes of recurring running injuries in Sports. Runners that use this technique try to use the force of gravity to propel themselves forward before landing. However, the best and fastest way to land is on the mid-foot. To try this out, you can try running barefooted on grass.
Running Tip 3: Work on Core Stability and Running Posture.
In order to run efficiently, you must develop excellent core stability. According to physics, in order for power to be transmitted from one leg to the other while in motion, the pelvis must remain rigid and horizontal. Going by this analogy, your core muscles are responsible for keeping your pelvis in position while you run. The horizontal position is required for the force to be distributed efficiently. You can build your core stability by simply paying more attention and maintaining a good body posture at all times. This is very important whether you’re standing, sitting or even lying down. Besides working on your running performance, you should also take some time to do some techniques like Pilates to develop more strength in your core.
Running Tip 4: Strengthen Your Base
Many athletes only set up a course, then try to beat their best times every single time. This looks like a valid approach. When you’re new to running, you’ll find that your running actually improves a bit when you get used to covering your set distances or the whole length of course, but you’ll eventually hit a ‘plateau.’ It can become really frustrating when you’re trying to find out why your running isn’t improving anymore. The simple reason for this is that you’ve only been developing your running speed, but you’ve been forgetting to develop your running base.
You will only be able to run more efficiently and quickly when you have developed a strong base. If you haven’t developed a strong base, it means that your current speed was founded on quicksand. You won’t be able to sustain it in the long run. It is absolutely important for you to work on your base if you want to improve your running abilities. There are many exercises you can use to develop a solid aerobic base for running, including Tempo run, Hill workouts, Progression workouts, the Fartlek run etc.
How can you build your base? Run more miles. Really, that’s it. Just increase your current mileage by doing loads of easy running. For instance, rather than running a usual one or two miles per workout, try cranking that up to four or five miles per workout. as time goes on, try increasing the number. You’ll soon discover that suddenly, a mile doesn’t feel like a mile anymore. Sustained and consistent mileage increases your threshold for more running! In no time, you’ll be able to run many more miles at a much faster rate. More mileage will help solidify your running base in the long run!
Running Tip 5: Practice Tempo Running
When you take the same course over and over again and try to cover it faster every single time, you know one type of speed. Top speed. What many athletes don’t realize is that achieving a new running speed has its own advantage. There’s a reason why top runners practice on different courses, running at different speeds. Many athletes do slow and light running to strengthen their heart. Light runs help elevate the heart rate to pump more blood and oxygen, which helps promote a healthy heart.
Last Words
As I said before, it’s tough to kick old habits). Don’t expect your running performance to improve to overnight. You may feel frustrated at first, but with time you’ll begin to run like a Pro!
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
