Following the closure of gyms last month, many people have taken the opportunity to do more running as part of their daily exercise routine. With that in mind, we thought it would be useful to compile some top tips for improving running technique, to help reduce the likelihood of injury and improve efficiency.
Head, Shoulders, Knees and Toes… Knees and Toes
It is easier to correct technical faults from the top down, so here is a quick check-list to run through:
- Run Tall – as with any of the other movements we perform in the gym, good posture is essential for optimum efficiency. Some useful coaching cues to keep the head and upper body in the correct position when running, include: “eyes on the horizon” “stand tall”. Looking down at the ground mid-stride can affect balance and increase strain on the neck and shoulders. Failure to achieve a neutral spine and head position can result in a cascade of problems lower down the body.
- Squeeze Shoulders Back – posture related issues are very common these days, as most people spend time hunched over a desk, steering wheel, phone etc. The first fix has to be to address posture during daily activities (e.g. whilst standing, sitting), otherwise fixing running posture would be like bailing water out of a boat with a hole in! That being said, a runner should aim for a position in which the shoulders are squeezed back, without tensing too much. A taller running position will enable greater speed and endurance. It is important to stretch around the upper back, shoulders and neck as they can develop tension, particularly during longer runs.
3. Drive Arms – arm action can have significant impact on running speed. It is important that the action is linear (as oppose to the arms moving across the body) and in coordination with the legs (opposite arm, opposite leg). The arms should stay close to the body, relaxed and around 90 degrees. Any tension in the arms and shoulders will reduce efficiency and increase energy expenditure.
4. Lean Forwards – By leaning forwards, from the hips rather than the shoulders, the muscles of the posterior chain (glutes and hamstrings in particular) can be utilised to a greater extent. At slow to moderate running speeds, only a small lean forwards is required, whereas to generate a lot of power such as in a sprint start, a much greater forward lean is required to create the angle to push away from the floor.
5. Knees over Toes – The height of your knee lift is dependent on speed and also gradient. Knee lift needs to be higher whilst sprinting to generate the power in each stride. The key point, regardless of speed, is that the knee stays over the middle of the foot throughout the stride, so that the foot is directly under the knee when it strikes the floor. Dragging the feet, or “runner’s shuffle” is a common problem caused by the runner not lifting the knees high enough, resulting in a shortened stride.
6. Foot Strike – One of the biggest talking points with regards to running mechanics! The foot strike (contact with the floor) determines ground reaction force and propulsion, therefore, it pays to work on how your feet strike the floor. Bearing in mind that biomechanics of running varies considerably amongst individuals, it would be wise for anyone doing a lot of running to have a gait assessment at a specialist running shop. As a general rule, striking with the ball of the foot, as oppose to “running on the toes”, or “heel striking”, is likely to cause less problems long term and improve efficiency. Runners who strike on the toes, will typically develop a lot of tightness in the calf and achilles area and will generate poor ground reaction forces. This can be corrected by dorsiflexing the ankle (pointing the toes up) when lifting the knee, prior to plantar flexing the ankle when striking the floor. Runners who “heel strike” stride out with the leg in front of the body (as oppose to maintaining knee over foot, as per #4), will experience greater contact times on the ground and stress on the feet, ankles, knees and hips. Maintaining a vertical shin throughout the stride, will ensure that the ankles, knees and hips are in optimal positions to generate force.
Give the above technique points a try and if unsure try recording your gait from different angles whilst running.
Work hard, stay humble!
CFL team
The post Essential Running Tips appeared first on CrossFit Leyland.