If you’re preparing for a 5K competition, getting ready for a marathon, or just running to boost your physical fitness, your running technique holds great significance. Employing proper running techniques will enable you to move from point A to point B with minimal effort, allowing you to run longer distances without fatigue.
What actions can you perform? Below are a few of our top recommendations to enhance your running technique and achieve a more successful run.
1. Avoid overstriding
Although it may seem impressive to see runners taking long strides and covering a lot of ground with ease, attempting to increase your stride length can be counterproductive if it doesn’t come naturally to you. It can potentially cause harm rather than improve your performance.
To prevent overstriding, a basic guideline is to ensure that your knee is positioned directly above your ankle when your feet touch the ground. If your ankle flexes ahead of your knee, it may result in increased pressure on those joints.
There are various reasons why one may overstride, such as having an incorrect posture and running at a slower cadence that does not match their speed. Rather than overstriding, the solution is to raise your stride frequency, naturally leading to a shorter stride length. If establishing a proper running cadence is difficult, using a digital metronome app can be helpful.
You can give these running metronome apps a go.
2. Perfect your running posture
Improving your running form is largely dependent on working on your running posture. Due to the fact that many of us spend significant amounts of time sitting at a desk, driving a car, or lounging on a sofa, our posture often detracts from our ability to run effectively.
When you go running next time, make a conscious effort to consider your posture. Your priority should be:
- Holding your head high and keeping it centred between your shoulders
- Keeping your back straight
- Looking ahead of you and not at the floor
- Relaxing your jaw and neck
- Keeping your shoulders relaxed and parallel to the ground
Thinking about your arms and hands is just as important as adopting the correct running posture for your head, neck, shoulders and back.
- Bend your elbows at a 90-degree angle so your hands glide past your waistline
- Keep your elbows in at your sides
- Keep your wrists loose
- Lightly cup your hands while you run
Initially, you will need to make a conscious effort to correct your running form, but with time and practice, it will become natural and you will experience the advantages.
3. Build your core strength
Your running form can’t be optimal if your core muscles and glutes are weak, regardless of how much effort you put into improving your posture and stride length. During running, the core muscles situated deep within your abs and back, as well as the gluteal muscles, play crucial roles.
Providing stability around the pelvis, hips, and lower trunk is important as weaknesses in these regions can negatively impact one’s posture, resulting in imbalances in the knees, hips, back, and lower leg. Running injuries often occur as a result of these imbalances.
A certain method to enhance your core strength involves including consistent strength and stability exercises in your workout regimen. Commencing with single leg squats and an all-encompassing core and glute workout, demonstrated in the videos provided, is an excellent way to begin.
4. Run softly and quietly
An unexpected method to enhance your running technique is by attempting to run silently and gently while minimizing the impact of your feet on the ground. Expert running trainers suggest that consciously reducing this impact can result in a smoother running style. Furthermore, research has revealed that runners who adopt a softer technique are at a lower risk of experiencing injuries, making it a favorable approach for refining your running form.
5. Choose the right running shoes
The kind of running shoes you put on prior to heading out can significantly affect your running posture. With the current advancements in running shoes, they can manipulate your gait patterns. However, if it contradicts your naturally occurring gait pattern, it may adversely affect your running form.
Finding the Right Running Shoes
Out of all sports, running is considered one of the most inexpensive and effortless activities. But, selecting the correct running shoe can be difficult. This guide has been created to help you locate the ideal shoe from a broad range of options, including cushioning, neutral, light, trail, and spike shoes. By doing so, you can enjoy running for many years to come. You may wonder whether you should select a stable or motion control shoe instead of a cushion or neutral shoe. In this article, you will find advice on purchasing shoes and other useful tips.
Step 1: Give a run analysis a try
Treadmill, motion analysis software, foot scanner
When it comes to running shoes, your top concern should be reducing your chances of getting injured. To achieve this, it is important to get a run analysis which is now available at most trustworthy sports stores. The shoe experts use different techniques such as employing treadmills and cameras, along with advanced motion analysis software that examines the foot’s pressure points to determine your running style. Although these systems work well for most runners.
Finding the right shoe for all types of feet
Stability control shoes are recommended for runners who have supination or overpronation, whereas runners with sound running technique can use regular running shoes. For further information, refer to the “Background knowledge: How to become a running shoe expert” section.
The heel spacing, which is the variation in height between the front and back of your foot, should be carefully evaluated by your shoe advisor. This measurement can exceed a third of an inch, depending on the shoe type, and may be influenced by any previous Achilles tendon problems you’ve experienced. Dr. Matthias Marquardt, an orthopedic physician and keen runner, provides a resource on his website that helps determine the heel-to-ball height difference.
Step 2: Choose the distance
When buying shoes, sports physician Dr. Matthias Marquardt advises to consider your mileage and pace, as suggested in his book titled “The Running Bible” (“Die Laufbibel”).
The right running shoes for longer sessions
- For longer endurance runs, inexperienced runners with a little extra chub may benefit from cushioned shoes. These shoes tend to protect joints better than normal running shoes.
- For those with a high or flat arch, stability shoes might be your best bet. For pronated feet, pronation support shoes help counteract a pronounced foot pronation. These shoes help reduce the risk of a twisted ankle.
- Weathered runners might consider trying on running shoes marketed as extremely light. Although these shoes tend to offer less comfort, they are extremely light. And we all know from our Physics class that the lighter you are, the faster you are.
The right running shoe for short, all-out runs
- For short and intense runs, even novice runners may benefit from light shoes, as shoes without cushion help train a natural running style.
- Experienced runners with a normal arch might reach for race shoes which are meant for competitions. They are usually extremely light. However they generally have close to no cushion, meaning inexperienced runners may find them uncomfortable.
Step 3: Pavement king or forest tree hugger?
While the majority of runners favor smooth paths, what if one wishes to run along the mountainside or through the woods? Such challenging terrains, such as forests or hillsides, aid in enhancing coordination, balance, and muscle strength. However, wearing regular running shoes on uneven terrain, especially slippery surfaces, is not compatible. One runs the risk of slipping and falling and the potential for injuries increases.
Trail shoes: when bad weather is no longer an excuse
When purchasing trail shoes, what specific features should you consider? These shoes provide better traction on unpaved surfaces compared to regular shoes, thanks to their increased slip-resistance. Their waterproof membrane ensures your feet remain dry even when walking through muddy or wet areas. These shoes feature pronounced grooves on the bottom sole to improve grip.
- The rule of thumb is: Alpine terrain demands more from a shoe than a run through the city park or a run through the forest peppered with roots and slippery leaves.
- Some shoe models are not meant for paved paths and roads as the sole, which is usually made of non-slip rubber, is particularly sensitive and can wear out very quickly.
- Recommendation: Talk to a specialist at a sports store about your plans. These days, there’s a shoe for every terrain, so the right shoe is out there.
Paved paths: for demanding training sessions
Your top choice is either flat footwear or track spikes with superior traction. If you lack experience, we suggest avoiding spikes. However, certain types of spikes with longer protrusions can function well for cross-country running.
