Do You Run Correctly?

Do You Run Correctly?

Good running technique makes for an effective running experience

In order to prevent unnecessary energy from fizzling away while running, you need to use the right technique.

A good running technique prevents overburdening your body and injuries, and also increases your speed. During a marathon, for example, the average amateur runner takes about 35,000 steps. Each step receives the weight of approximately 2-3 times your body weight. This means that the muscles, tendons, ligaments and joints have a lot of work to do. 

It must said that there is not one, true correct running technique! Running is an individual sport and should be seen holistically. The whole body works together as you run. The goal is to obtain an economical running technique where movement feels good.

An Optimized Running Technique Begins with the Right Stance

When you're running, have you ever felt like you aren't moving forward as quickly as you should be? Even just a small change in your posture could correct this feeling. Stand up straight, loosen your shoulders and let yourself fall forward slowly. This is your first step to an optimized running technique. Slightly press your pelvis forward and tense your buttocks. This shifts your center of gravity forward.

Your strides should fall just in front of your body and continue comfortably behind you. Try to land evenly on your feet in order to balance your weight. Your arms should actively swing next to your body to help drive your pace and support your legs. Try reducing the angle between your upper and lower arms (ie less than 90 degrees) for a more effective arm swing. You may need to practice a bit to optimize these movements. Soon you will notice a difference and running will feel easier. 

Common Mistakes:

  • # 1: You've probably observed runners who have a sedentary running posture. Here, the upper body falls behind the center of gravity and causes the runner to break or slow down. Shortened hip flexors and weakly developed glutes are often the cause of this. Try stretching tall as you are running to avoid this issue. A stretching and strengthen program can help you remedy these weaknesses.
  • # 2 Another problem is a suboptimal foot strike. If you land too heavily on your heels, it can put a lot of pressure on your knee joints or lead to Achilles tendon problems. If your lower leg muscles are very weak, this could add to the problem. Make an effort to land on your flat foot by lifting your knees higher. Training the muscles in your feet is another important prerequisite for avoiding heavy stress on your joints. 
  • # 3 Ineffective arm work robs a lot of energy from your run. Typical errors in the shoulders and arms are running with outstretched arms, swinging your arms, or too much shoulder rotation. Ideally, the arms swing next to the body at an angle of around 90 degrees and drive your movement forward. Practice watching your arms in front of the mirror to be more aware of this problem.