The 4 most important elements of running technique are the push phase, the standing time, the load index, and the extension reflex. However, it is not necessary to master these terms to learn to run well .
Overwhelming technicalities aside, here are three easy tips to incorporate into your running workouts so that you can reduce wear and tear on your joints, avoid injury, and be able to run faster than you already do. In short, you can enjoy running more.
1. Perfect your footprint
Each of us has a certain stride style that causes us to place our heel, midfoot, or ball of the foot on the ground first.
Contrary to what you may think, this is not so decisive when it comes to running. The really important thing is to know where our foot lands in relation to the rest of our body during each step.
Most of us pretend to take strides that are too long, but ideally when our feet touch the ground our body is just below it. We must internalize that while we run our feet should be below the hips , trying not to stretch our legs too much in front of our body.
This change in the way we run will reduce the impact on our legs and reduce the risk of injury while giving us a more fluid stride .
2. Run upright
Stretch that back! How many times have you been able to hear that phrase? We are not your mother, but we also have to tell you. We all know that it is very important to walk upright to take care of our postural health , and this should also apply to running.
Slouching or leaning from the waist is a common problem for many runners. It is true that a slight incline can lead to better running technique, but this incline should come from the ankles , not from the waist. This ankle inclination occurs naturally, so we should not force it.
Therefore, from now on when we run, body upright and looking straight ahead, you will no longer run looking at your feet.
3. Improve your cadence
Cadence is the number of steps we take with both feet per minute. Most elite athletes tend to hit around 180, but a pace of 170 per minute is best for most runners.
If we try to run taking short steps, we will avoid subjecting our joints to greater wear and tear. This cadence will reduce the impact on the legs and the risk of injury, while improving our running efficiency .
The next time you run, find out your cadence by counting the number of steps you take during one minute and multiplying it by two (to find out the number of both feet). If it is below 170, work to increase it by 5% every two to three weeks so that your cadence increases.
conclusion
There are more complex techniques that will also help you run longer and better. However, the simplest is often the most practical, so stop looking for complex techniques and start running and enjoying these 3 tips. You will notice the difference:
- Avoid taking too long strides .
- Your posture must be upright.
- Increase your cadence .
Focus on those details when you run and enjoy fewer injuries, more satisfying running sessions, and possibly new personal records .
References
Fitzgerald, J. (2014). 3 Simple Tricks to Improve Running Form (And Have the Best Run Ever).
