The importance of training to improve, the need to make miles and accumulate work, but in most cases, we give little importance to trying to run in the most correct, effective and economical way possible.
There is a correct career technique that is applicable for all people, what we must achieve is to adapt it to the physical characteristics of each runner.
Tips for improving your running technique
Running is a cyclical movement that causes energy expenditure, given that it is performed by the contraction of muscle fibers, which causes our movement. If we perform this gesture in a coordinated and effective way, we will reduce energy expenditure, and therefore improve our performance. How much could we improve in our brands, if we manage to increase our stride length by a single centimeter with the same energy expenditure?, that is the fundamental question in the sport, to improve while maintaining the energy expenditure, to be more efficient.
The gesture of the race consists of three phases: contact or reception, drive and flight.
Phase of Contact or Reception with the Floor
The foot rests on the ground slightly in front of the body, as the support too advanced, would slow the advance of the race. The foot support must be active, favoring the work of traction. The knee will be slightly flexed at the moment of impact in order to mitigate it. The lower the speed of the stroke, the longer the contact time
When our center of gravity exceeds the vertical of the support, we begin the phase that lasts until the foot, through the metatarsus, loses contact with the ground. The higher the driving force, the higher the speed we will get in the race. They are the “twins”, “soles”, “plantar” and “flexors of the fingers” muscles, which have the maximum responsibility in the Impulse.
The tip of the foot loses contact with the ground. We must ensure that it is optimal, that is, not excessively long.
In all these phases of the race:
The position of the “trunk” must be vertical.
The “arms” are placed in a right angle position and with their forward and backward movement, they balance the movement of the lower train. The movement of these must be of balancing not exaggerated, since we would create lateral movements with unnecessary twists and therefore an extra energy expenditure.
The “head” will remain straight in line with the trunk
To improve the effectiveness of the same you must correct any defects by eliminating the movements or parasitic gestures that you might have.
The following are the most common mistakes and should be corrected little by little:
- Do not fully extend the thrust leg.
- Path of suspension phase too high, causing vertical oscillation.
- Insufficient thigh lift.
- Incorrect trunk position, forward or backward.
- Cross arms rather than carry them forward.
- Bend your arms too much.
- Rotate the trunk by moving the arms.
- Stiffness in the shoulder girdle and neck (excessive muscular tension).
- Bend your leg too much in the support phase.
- Support the entire sole of the foot.
- Leg contact without claw action.
- Constancy and effort, the basic pillars for improvement in sports performance.