Running is a skill that we can coach to help us run better, more efficiently and faster. Many of us think that running is something that you pick up naturally, so we don’t put in thought to learn and practice.
But just like any other skill, we have to polish it to get the best out of it. Getting and mastering the technique will make it tolerable and more enjoyable.
Developing an excellent running technique is essential because it supports better movement and muscle agility. Running with the correct technique levels up efficiency and can reduce the risk of injury.
Consulting fitness professionals and running coaches can go a long way in ensuring you develop a good routine while achieving good running form.
PRINCIPLES OF GOOD RUNNING TECHNIQUE
For most runners, the simplicity of running makes it beautiful. Whenever you get free time-you throw on your fits, and off to run you go.
Though, to become better, we need to run regularly. Most of us do speed runs, jogging on hills and sometimes, long runs. The end goal is to achieve performance and increase endurance. Unfortunately, the most neglected area by runners is the technique.
A good running form and technique are seen by how the whole body operates in a movement chain. How your hips, knees, legs, arms, neck are positioned or aligned makes a difference.
As common with many runners, your cadence (the number of steps taken per minute) is crucial. A high cadence is desirable as it encourages the foot to land underneath the hips rather than overstriding.
By simply practising technique, you will become faster and more efficient, but most importantly, you will lower the chances of getting an injury.
COMMON MISTAKES THAT RUNNERS MAKE
When you get into the running spirit, you have to train smart with proper form to help prevent injuries. There are so many rituals that are practised worldwide, and they look acceptable.
The problem is that many of them lead to injuries like shin splints, runners knee and even stress fractures.
So, before you get onto training, here are some common mistakes to what you can do to fix them:
When running, your stride is vital, and you ought to pay attention to it. Overstriding in loose terms is when your foot lands too far out in front of your centre of gravity.
It increases shock and decreases performance. Overstriding can lead to knee, shin and hip injuries.
- You can stop overstriding by increasing your Cadence. An increase in steps can substantially reduce the loading to the hip and knee joints during running.
- Stretch out your hips and strengthen the position of the pelvis as well. It will help strengthen your core and help increase mobility.
#2: LISTENING TO MUSIC AND RUNNING
When we listen to music while running, we can’t feel the ground or hear our movement. When we eliminate the music, we become more aware of how we’re moving.
Fix: if you like to keep your music, level down your volume, this will keep you aware of the environment while running.
#3:WEARING THE WRONG FOOTWEAR
Buying stylish sneakers, wearing the wrong size of shoes, or worn-out shoes are common mistakes runners make.
When sneakers have been used for a while, the arch, toe and heel padding may become worn out, leading to a base lacking support.
The wrong size of shoes can make your running performance suffer. If they are too small, your toes will be cramped, and if they are too big, you will notice your heels slipping out.
- Get fitted by a professional.
- Visit sports centres with merch that suits and is personalised for different activities.
- Invest in new sneakers every 4-6 months.
- It doesn’t have to be an expensive shoe; it must be lightweight to support your tracking activities.
#4: DRAGGING YOUR FEET WHILE RUNNING
Many runners don’t pick up their feet enough while running. The solution is to do exercises that strengthen your hamstring glutes. They will help reduce stress on your joints and increase your speed.
#5: NOT DRINKING ENOUGH
A physical injury shouldn’t be the only cause to worry for any runner; dehydration is a big issue too. Several runners underestimate how much fluid is lost while running. Not having enough fluids in your body can hinder your performance.
- Monitor how much you drink before, during and after exercise.
- Drink a lot of water, stay away from caffeinated drinks.
- Use your thirst as a guide to hydrate during your runs.
- Don’t forget to rehydrate after the run.
#6: WEARING THE WRONG CLOTHES
The wrong type of clothes can be uncomfortable. For example, if it’s the hot season, you don’t need to cover up your whole body or wear cotton because cotton keeps it, making you uncomfortable when you sweat.
During the cold seasons, wear insulated tights/pants and midweight polyester long-sleeved shirts. Wearing too much make you too hot and sweaty. Consider wearing moisture-wicking materials or other synthetic materials that dry quickly and remove sweat from your skin.
- Wear the right type of fabric.
- Avoid wearing cotton during sunny seasons, and don’t overdress during the cold.
#7:NOT BREATHING PROPERLY
Some runners are not sure about how they are supposed to breathe during their running. Breathe is vital as it helps sustain functionality in the body. Your body needs oxygen to fuel your muscles.
You can inhale through the nose and exhale through the mouth. However, with high intensity running, it’s recommended you breathe through your mouth as it’s more efficient.
- If you’re a beginner, try to run at a pace at which you can breathe easily.
- Breathe in through your nose and mouth. Sufficient oxygen helps keep you moving.
- Breathe from your diaphragm or belly, not the chest
- Exhale through your mouth.
- Would you please slow down or take a rest when you feel you are running out of breath? You wouldn’t want to pass out in the middle of nowhere.
While you’re focusing on the techniques, remind yourself constantly to be relaxed. A good body warm-up before running can prep the body to keep relaxed throughout the running exercise.
Running technique coaching is offered in a block of six sessions to ensure that you successfully change your technique and reach your goal. The first session will consist of biomechanical analysis.
The following five training sessions are dedicated to learning the correct technique by using our accelerated learning methods.
This programme is suitable for:
- Beginner runners
- Serious amateurs
- Elite runners
- Distance runners
Running school offers a wide range of courses to help you achieve your desired goals. We offer CPD courses, certification programmes, online courses and training.
For more information, visit our website.
Nanyanzi Prudence Joan is a content writer, creator, and musician. She is working for Pearl Lemon Leads. She considers herself a multi-potentialite. Well, she has her head in almost everything.
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.