Run like the pros: tips to improve your running technique
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Proper running technique is crucial for runners, regardless of their level of experience. An efficient running technique can not only prevent injuries but also optimize running performance. Yet many runners often neglect the importance of good running technique and instead focus exclusively on pace or distance.
In this blog post, we will explore the reasons why proper running form is so important and provide tips and exercises to improve it. Whether you are a beginner, an experienced runner, or a runner looking to improve your performance, you will find valuable information here to optimize your running form and enhance your running experience.
- Understanding the basics
- Exercises to improve running technique
- Implementing running technique in training
1. Understand the basics
Good running technique is crucial for efficient and injury-free running training. To understand the basics of running technique, it is important to pay attention to correct posture, arm movement, foot placement and stride length.
Posture plays a key role in running. An upright upper body helps to improve breathing and allows for optimal oxygen supply to the muscles. The shoulders should be relaxed to avoid tension and tightness in the upper back and neck area. The gaze should be directed forward to ensure good balance and stability while running.
Arm movement is an often underestimated aspect of running technique. The arms should be bent at a 90-degree angle and swing relaxed next to the body. Holding the arms too high or moving them too much can lead to an uneconomical running technique and waste energy.
Foot strike is also very important. A midfoot or forefoot strike, where the foot lands under the body, is more efficient than a heel strike, where the heel hits the ground first. Excessive heel strike can lead to excessive stress on the joints and increase the risk of injury.
The stride length should be individually adapted to your own running technique. A stride length that is too long can lead to excessive strain on the muscles and joints, while a stride length that is too short can reduce running efficiency. It is important to maintain a natural stride length and not to lengthen it excessively.
2. Exercises to improve running technique
Improving your running technique requires not only running itself, but also targeted exercises to strengthen coordination, mobility and muscles.
The following exercises can help you optimize your running technique:
Running ABC
The running ABC consists of various dynamic exercises that can improve coordination, mobility and running technique. These include exercises such as
- Hopscotch
- Anfersen
- Skipping
- and sideways runs.
These exercises promote stability, balance and flexibility of the muscles needed for running. They can be integrated into your running training as a warm-up or as a separate training unit to improve your running technique.
Strengthening exercises
Strong muscles are crucial for good running technique. Exercises to strengthen the core and hip muscles are particularly important as they ensure a stable posture and an efficient running style. Examples of strengthening exercises are
- Planks
- bridges
- lateral forearm support
- and squats
Targeted strength training for the muscles used when running can help improve running technique and prevent injuries.
Treadmill analysis:
A professional treadmill analysis can help identify weak points and potential for improvement in your running technique. By analyzing the running movement on a treadmill, experts can provide information about possible errors in the technique and make targeted suggestions for improvement. This can be a valuable method for optimizing your running technique and correcting inefficient movement patterns.
3. Implement running technique in training
Now that we have the theory in place, we need to implement the new knowledge to achieve long-term results.
Consciously practicing the improved running technique
Once the basics of running technique have been understood and practiced, it is important to consciously work on implementing the improved technique during running training. This requires mindfulness and concentration on posture, arm movement, foot placement and stride length while running. It can be helpful to focus on one specific component and consciously incorporate it into training before moving on to the next.
Integration of technical drills and interval training
Technique drills and interval training can be effective methods to specifically improve your running technique. Technique drills are specific exercises that aim to train your running technique, such as high knees, skipping or heel kicks. These exercises can be integrated into your running training as a warm-up or as a separate training unit to refine your technique. Interval training, such as hill sprints or tempo runs, can also help to improve your running technique, as they require a conscious focus on technique in order to run efficiently and quickly.
Video analysis and feedback
It can also be helpful to record yourself running on video or to get professional feedback from a trainer or expert. A video analysis allows you to check your own running technique and identify areas for improvement. A trainer or expert can provide valuable feedback and individual tips for improving your running technique.