Running Technique

Focus

Most people don’t give a second thought to running technique. They learned to do it as a kid and not much has changed since then.

However, by learning to run efficiently, you can reduce your risk of overtraining or injury, while at the same time improving your speed.

Lean Forward

Efficient running is largely a matter of leaning forward.

Notice that I didn’t say “Bending Forward”.

Leaning forward starts at the ankles, bending starts at the hips. When you are running, you want the hips to be open so that your upper body and lower body are in a straight line. By leaning, momentum is generated by perpetually falling forward and catching yourself. The farther forward you lean, the faster you go.

Shorten the Stride

Efficient running technique requires a relatively short stride length. Running speed is dictated by the degree of the lean, and not by the power put into “pushing” the body with the legs.

In efficient running, the rule of the stride is “keep it under the body”. If you’re reaching too far forward or allowing the foot to fall too far back, you are wasting valuable energy. While it appears, from the construction of most running shoes, that your heel should be striking the ground far out in front of you, the fact is that you are much more efficient if your foot lands softly and smoothly underneath of your body.

Relax the Arms and Shoulders

A common mistake made during running workouts, especially when running fast, is to tighten up the muscles of the arms and shoulders. Actively remind yourself to relax the hands, arms, and shoulders, so that the energy can go to moving forward.

Control Your Breathing

Get into a rhythm of breathing that matches your running style. Try breathing out for two strides and in for two strides. Experiment with different methods, with the goal of finding a pattern that feels natural and allows for optimal air exchange.

Every so often, breathe out all the air in the lungs. This may seem extremely hard if you are above your aerobic threshold, but this helps to eliminate the problem of shallow breathing, which makes pushing the limits extremely difficult.

Try This

Stand up straight with your feet under your hips. Slowly lean forward until you lose your balance and must catch yourself with your foot. Maintain the lean and watch your speed continue to increase. Back off the lean just a little bit and you’re running.

Scaling

Make it Easier:

Run slower.
Run for 30 seconds, walk for 30 seconds. (Play with these numbers- eventually, work your way up to running for 5 minutes, walking for 30 seconds. Then abandon this method entirely).

Make it Harder:

Run faster or longer.
Run with a weighted vest.
Hone your running technique on soft earth, preferably sand.

All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps