The right running technique, a key to more fun!
Why do we need the right running technique?
The right running technique can protect us from injuries.
Is there a correct running technique?
We would like to answer "no" to that in Austrian.
No, there is no one correct running technique.
Yes, everyone has a correct running technique according to their body size. In addition, this also varies with the running speed.
The running technique can be limited in its execution due to limitations in mobility and strength. Or, in other words: we need a certain amount of strength and flexibility to be able to run technically correctly (and fast).
One thing first: changing your running technique is an individual undertaking and should not be done through books or internet gurus, but by a professional who sees you often. The following tips are only a rough guideline and certainly do not claim to be exhaustive.
Footrest
Do we touch down first with the forefoot, the midfoot or the heel? Most people make first contact with the ground somewhere between the heel and the midfoot. This varies depending on speed and fatigue. Extreme heel strike can lead to knee problems. Those who (perhaps due to a well-intentioned change) come up very strongly on the forefoot can be confronted with Achilles tendon problems.
Beginners in particular want to increase their running speed by increasing the length of their stride towards the front. As with hairstyles, the VoKuHiLa formula helps here:
Short in front, long in back. The foot should come up under the body's centre of gravity. The stride itself is taken behind the body.
There are two ways to do this: you can do contrast exercises during the warm-up where you consciously land more on the heel or on the forefoot. See how that feels for you.
Lunges are a good preparation for improving your stride length. In addition to the necessary flexibility, they also train strength and balance.
Knee lift
A good running technique is characterised by a clear knee lift from a brisker running pace.
When warming up, jumps and hops activate the necessary muscles. As a beginner or if you are over 35, please be careful not to do too many jumps at once!
Stable basin
The more stable the pelvis remains when the foot is stepped on, the less power is lost and the better the hip joint is protected against injury. The buckling of the pelvis to the side is often a strength issue, where the following muscles need to be strengthened: Gluteus Medius and Piriformis. A suitable exercise that we often do in our warm-ups is the "hydrant".
Armwork
Proper arm work can increase running speed. The arms should be as close to the body as possible and the angle between the upper and lower arm should be such that a hazelnut caught in the crook of the elbow is not lost. The arms should swing loosely in the opposite direction to the legwork.
Here, too, the hop run is the method of choice, in which the opposite movement is well practised.
What can you do?
- Warming up helps! It doesn't have to be long. 3 to 5 minutes is enough. Optimally, you should move all the joints involved in running for 10 repetitions. (As we do on the Good Morning Show).
- You can intersperse a few exercises from the classic running ABC every few minutes.
- Contrast exercises (especially with foot strike) are also helpful to develop awareness of your running technique.
- Train your core strength (as we do in Functional Fit).
- Our mobility sessions and yoga help you stay mobile.
For individual tips you are welcome to write to us: fgonline@fitnessgoesoffice.com