Below are all the Tips on Running Stride, Form & Posture, the post will be updated when a new tip is posted.
These tips are on Running Stride, Form & Posture – Improving Stride, Form and Posture can add a lot of value to your running, making you more comfortable, relaxed and giving you an all around easier run. So here goes.
Tip No 1 – Don’t expect overnight results, improving Stride, Form or Posture is a matter of ridding old habits and creating new ones which can take weeks, months and years. Take your time and be patient with your body.
Tip No 2 – Overstriding is a No No. Why? Problem No 1. This causes enormous break forces, reducing the abilty of the muscles around the knee to absorb shock therefore transferring the shock to the knee joint and then hips. Problem No 2 When overstriding you have essentially “jumped” higher and further so not only is the shock going directly to the knee and hips, the shock is also much greater than it needs to be. One way to counter this is to shorten your stride and increase your cadence slightly, adding the fast feet drill to your warm-up routine will help
Tip No 3 – Form training is a great tool but it really is just the first step to improving your form and posture and creating new habits. Form training triggers the creation of new habits but what come next? Practice comes next. Once you have done the drill and alerted your brain that there is something new, you have practice for it to become embedded as a new habit. Set yourself queues for during your runs that remind you of your habit, whether it beating the drums or fast feet, inserting some drills into your running goes along way to embedding your new habits. Remember this not and over bight fix but rather one that takes time and patients.
Tip No 4 – Running stride is largely facilitated by elastic energy. Through every part of your gait your muscles are storing elastic energy which is used to assist with the movement into the next phase, so think about, improving form and strengthening eccentric movements will make for easy running.
Do you want to improve your running form and find out more about easy running? See Below for details about RacePace Form Training Mondays.
Tip No 5 – How you move your arms during your running stride is very important to how economic each stride and your posture is, you may ask but why? Your legs do all the work… Don’t they? Your legs do a lot of the ‘heavy lifting’ but for your stride to be in proper synchronization your arms need to do the job they are meant to do efficiently. Your arms aid your legs in the running stride, not the other way around, so fixing you arm movements can potentially fix a few stride and posture issues.
Tip No 6 – Relax!! One of the first things that happen when we get tired while racing or training is that we tense up, teach your body to relax while training. A good way to do this is to start from the top, relax your face, then your shoulders, then your arms, relax you hands and don’t make a fist. Also relax your legs and let them flow and let each foot fall be as soft as possible.
Tip No 7 – Smile!! Recent studies have shown that smiling periodically during hard workout may improve running economy (Read this article by Alex Hutchinson https://goo.gl/2cnMfK). In the research they found that smiling improved running economy by just a little more than 2%. Now, if you have been running for as long as I have this is no brainer, if you are a newbie to running and this is the first time you are hearing about this, then start smiling. Smiling while running improves your mood and improves your psychological outlook of your run and yes even if you don’t feel like and force it, you will improve your run and help you to feel better. Remember…. “fake it ’til you make it”
Tip No 8 – Stretch your quads. Flexible quads make for a more efficient swing phase during the running stride. As your foot leaves the ground after the toe off, momentum swings the lower leg up and shortens the lever of the entire leg making the swing of the leg much more efficient. The more flexible your quads the shorter the lever. So, stretch those quads and improve your running stride enormously.
If you want to know more about Beating the Drums and becoming a more efficient runner, come and join us on Monday afternoons for RacePace Form Training Mondays at the Irene Oval @ 5:30pm. R50 per session or R150 for 4 Sessions in a month. Click here for a map.
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