How's your running technique?

For many runners, the only thing holding them back is their technique. Inefficient running technique can lead to injury and slow run times. One of the most efficient ways to improve your times and avoid becoming injured is to focus on your technique and improve the areas that most need improvement.

One foot in front of the other?

While getting started with running is as easy as lacing up your trainers and heading out, getting good at running requires focus on every step you take. If you are making any of these mistakes, you may be reducing your efficiency:

1. Running too slowly. The slower you run, the more time each foot spends on the ground. Lifting your foot from a stationary position on the ground takes a lot more energy than keeping your feet moving at a faster pace. When you run slowly, you have to focus to get your form correct. Running fast actually helps to place your form correctly.
2. Landing on your heels. When you land with your heels first, your body position is further back, with your hips and upper body behind your feet. This means that you are resisting the forward motion of your run and using a lot of energy to get your feet off the ground.
3. Incorrect posture. Running posture is not the same as a walking posture. To propel yourself forward you have to activate your core muscles and lean forward from your ankles, otherwise you’re counterbalancing your own forward motion with your weight.
4. Not lengthening your muscles. Running puts a lots of strain on your leg muscles which can react by contracting and growing shorter. This can reduce your cadence and slow you down. If you’re not stretching, your muscles will remain short.
5. Being tense. If your upper body is tense, your joints won’t be able to move freely. Learning to relax your upper body is of utmost importance to improve your running.

Running your best takes practise

Bearing these common running form errors in mind, there are some easy ways to improve your form and start making more progress on your runs.

1. Pick up the pace. One way to improve your form all around is to shorten your stride length – the distance between your feet when they are both on the ground – and pump your legs a little faster. This automatically corrects many other running errors and if you focus on increasing your pace slightly at every run, or practise fartlek (speed play), it will get easier to run faster.
2. Run with your whole foot. The first trick to running faster is to land your stride with your whole foot instead of your heel. This reduces the force you put on one part of your foot and means you can push off with the whole foot instead of having to roll your foot forward to push off. This naturally increases your cadence and reduces impact.
3.  Relax and lean into it. Relax your arms, jaw, and shoulders as you run and activate your core without tensing. This will help you to lean forward from your heels and relax your knees to increase your cadence.
4. Stretch. Prevent injury and increase your speed by engaging in Active Isolated Stretching regularly to lengthen your muscles and to help them relax. Stretch after your runs, not before, and stretch on your rest days as well.

These four simple techniques can help improve your resistance to injury and to achieve a new personal best.