I often get asked about how to get a better running technique. Here's three tips from our faster 5k programme for you....
Note: These are guidelines based on an average 'general public' runner taking part in endurance distances (5k+) rather than technique suggestions for shorter (speed focused) distances. I'm very much a believer that there's no one 'correct' way to run that suits everyone. But these are good starting points for you to start analysing your own technique and getting more efficient. I hope they're useful.
Note: These are guidelines based on an average 'general public' runner taking part in endurance distances (5k+) rather than technique suggestions for shorter (speed focused) distances. I'm very much a believer that there's no one 'correct' way to run that suits everyone. But these are good starting points for you to start analysing your own technique and getting more efficient. I hope they're useful.
1. Increase cadence rather than stride length
When trying to get faster, most people will try and increase their stride length. This makes sense logically, as you travel further each step. BUT, this can lead to injury as you may tend to overstride and put additional strain on weak hips. A better strategy, especially for beginners, is to try and increase your cadence (the rate at which your feet hit the floor), keep the stride length the same, and concentrate on staying light on your feet and efficient. As your cadence increases this tends to also allow you to naturally increase your stride too, further increasing your pace but without risking injury.
2. Reduce vertical movement
This is just basic physics. When you're running you want to move horizontally. A 'bouncy' running style is wasting energy in moving vertically. So, rather than thinking about 'pushing off' (and up) think about propelling yourself forwards. This also follows from increasing cadence - if you're light on your feet, and turn over footfall faster then you'll tend to limit your upward movements.
Limit the 'Tigger' factor and running gets a lot easier!
Limit the 'Tigger' factor and running gets a lot easier!
3. Posture
Think about your posture. Look forward, relax your shoulders. Lean the whole body forwards, not just from the hip. This slight forward lean helps to maintain momentum, and reduces overstriding (see above). You may find that your running form is hampered by tight postural muscles, particularly hip flexors, and this will play a part in this forward lean too. You may need to focus on stretching these muscles (also tight hamstrings) to optimise your form.
Though perhaps not completely scientifically accurate, I like this quote on forward lean:
'When the entire body participates, you're using gravity to your advantage. Remember, running is controlled falling.' - Scott Jurek, 'Eat and Run'
I'm off out now for some controlled falling :) Hope you can use these tips to start you thinking about your form and technique?
Though perhaps not completely scientifically accurate, I like this quote on forward lean:
'When the entire body participates, you're using gravity to your advantage. Remember, running is controlled falling.' - Scott Jurek, 'Eat and Run'
I'm off out now for some controlled falling :) Hope you can use these tips to start you thinking about your form and technique?
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