In the military, running is a frequent activity. However, despite covering long distances, little attention is given to training methods that can enhance running speed or reduce the risk of injury through better running form. It is generally believed that running form is unique and cannot be modified, and certain individuals are naturally quicker than others.
This is my discovery of what is effective.
Shorten Your Stride Length
shorten your stride length. You are more efficient if you run with MORE steps rather than with LONGER steps. Long, slow strides have a great energy cost.
You should strive to strike your right foot 90 times per minute. You can easily measure this by counting your steps over a 15 second interval and multiplying by 4. Using this method, you should be striking around 22 times every 15 seconds.
Shift to Midfoot Striking
land more forward on your foot. This consequence is a great stress reliever for your heels, which are not designed to absorb shock. It is much better to land on the balls of your feet and use your calf muscles to land, rather than your heels and joints. It may feel like you are taking “baby steps”, but you are saving your body unwanted stress.
Reduce Vertical Oscillation
Reducing the length of your stride has the added benefit of decreasing the amount of bouncing with each step, which indicates that your energy is being directed upward instead of forward. To illustrate, if you were asked to jump 3,000 times, you would choose to jump to a height of 1 inch rather than 3 inches to conserve energy and effort. This principle applies to running as well. In a 4 mile run, you will take approximately 3,000 steps, and reducing vertical oscillation will conserve energy and reduce strain on your knees over that prolonged duration.
Minimize Support Time
To optimize your running, it’s also important to lessen your “support time,” or the duration your foot is in contact with the ground, by lifting your feet quickly. Keep in mind that the more time your foot spends in the support phase, the more energy you dissipate into the ground. For example, imagine dropping a tennis ball and a golf ball from the same height. Which will rebound higher? The golf ball, due to its hardness, undergoes less compression when it hits the ground. In contrast, the tennis ball flattens out and loses some of its stored energy, staying on the ground longer than the golf ball and producing less bouncing force. This analogy applies to your running as well – the longer your foot stays in contact with the ground, the more energy you’re transferring from your stride, which would otherwise help propel you forwards.
Head Alignment
To improve your running form, we must assess your head and shoulder alignment if you tend to gaze downwards or upwards while running. Lowering your head significantly alters your running technique, causing you to stoop and reducing your ability to lift your knees.
Reducing your stride length is crucial if you want to improve your running speed. Incorrect alignment of your head can lead to increased expenditure of energy in order to maintain the pace. This unnecessary strain can make running more difficult than required, which is never desirable. Moreover, failure to look ahead while running can result in unfortunate accidents and injuries.
If this refers to you, then ensure that your head is in the appropriate position while running by following these guidelines.
When you run, picture a straight line running vertically through your entire body, from your head to your feet.
Your head should remain aligned with your shoulders and positioned at the top constantly.
In order to maintain perfect head alignment during running, it is recommended to focus on a distant point approximately 20-30 meters ahead of you. Consistent practice will aid in developing this skill, making it easier to achieve. Continually remind yourself to lift your head and focus on the point in the distance.
Your Shoulders
Achieving speed while maintaining a relaxed appearance is the essence of running. The crucial involvement of your shoulders cannot be overstated.
If your shoulders are tense, your arm movement will be restricted, hindering your ability to run faster. Using more energy and exerting less speed will result from tense shoulders and arms. In addition, this could lead to a strained neck or back.
By looking at the picture, it becomes apparent that when my shoulders are tightened, my head elevates and alters my running stance while restricting my arm movements. Consequently, I won’t be capable of running at higher speeds, and continuing in this manner can cause potential harm to my neck or back.
When you run, if you notice tension in your shoulders, attempt to smile while running. It’s challenging to sustain tense shoulders when you’re smiling. It’s worth trying! As evident from the picture, my shoulders are much more at ease, and my head is positioned appropriately. Moreover, I can move my arms better, as observable in the same image. Give it a shot to experience the change.
Running Posture
When you spend a significant amount of time sitting at work, your posture may suffer. You might experience shoulder rolling, tight hips, and pain in your lower back and hamstrings when you run, all of which can result in an unfavorable running posture that appears hunched over.
One suggestion for enhancing your running form is to stand up frequently while at work. Additionally, it is beneficial to envision a string being pulled from the top of your head to promote proper posture and prevent your shoulders from slouching forward while running. This technique also assists in maintaining the correct placement of your head.
Strengthening your glutes is the third method to enhance your running posture. Insufficient firing of the glutes is likely the cause of lower back and hamstring discomfort.
Strengthening your glutes is key to enhancing your running performance as they act as the power source. Increased activation of your glutes will result in improved running posture and speed.
