Just think about it….you are taught to swim, ride a bike, kick a ball, but how many of us are taught to run?
I have taken part in sports all my life that involved running and it was not until I was training for the 2006 New York marathon that I was taught to run. I had been running incorrectly my whole life up to that point!
I now understand the mechanics of running and the different techniques for running uphill, downhill, on trails and hard surfaces.
Poor running technique is possibly the cause of lots of running injuries. From my own experience, prior to 2006, I had leg joint and ankle soreness. I had been prescribed by various foot specialists to wear orthotics, which I did, but to no avail.
Correct running technique positively impacts your speed, strength and stamina, while using the least effort.
Body Position
There are a number of fundamental things that every runner needs to do while running, no matter the terrain.
- Keep your head level and still and look down with your eyes only
- Chest out and shoulders pulled back
- Arms close to your body, slightly bent and relaxed
- Hips forward
- Knees slightly bent
- Torso leaning forward slightly
- Land mid-foot
- and stay relaxed
And no, this is not a yoga position, but a body position that will ultimately enable you to run easy, light and smooth.
This is the most efficient and effective way to run. Here’s why. As you move forward the momentum of your body needs to be maintained, particularly when your foot strikes the ground. When your foot strikes the ground, it must be directly under your hips and your torso leads your foot with no interruption (braking) in your forward motion. After your foot strikes the ground it should naturally flick back behind you.
Now, here is the problem with the majority of runners…every strike of the foot is with the heel. The modern day runner is actually putting on the brakes with every step. It is unnatural and could be causing injury. Apparently, the muscles in our legs are the most flexible of any animal, even the kangaroo, but it is not designed to land on the heel while running. The reason most runners run that way is poor technique, coupled with the modern day running shoe that has such a large cushioned heel that disguises the impact of heel strike.
Let’s have a look at some correct body position examples:
Example 1 - Foot Impact
- Head is level
- Chest out
- Shoulders back
- Impact foot under hips
- Back foot flicked up
- Torso slightly forward
- Land mid-foot
- Arms relaxed
Example 2 - Mid Stride- Head is level
- Chest out
- Shoulders back
- Torso and leg aligned forward
- Drive off forefoot/toes
- Arms relaxed
You can practice your new body position by running on the spot beside a mirror or get someone to take a photo or video you.
Footsteps per minute
Once you have your body position sorted, a major change will take place. The number of steps per minute you take will increase dramatically and hence your stride will shorten. Your aim is 180 steps per minute or 3 steps per second. This measure is an excellent way of determining correct technique. An easy way of working out number of steps per second is to count in your head using the thousand and one count. Thousand and one denotes a second in time, so each foot needs to strike the ground at the start of each word which equals 3 steps per second.
Please note. Changing your running style is not an overnight task. Be patient and slowly build up. Practice makes perfect.
One of the most important things told to me was remember these 3 things when you are running and I often repeat them to myself when out running:
Think….
- Easy
- Light and
- Smooth
The power of the mind is an amazing thing.
Running Uphill
Running uphill involves using your upper body more by swinging your arms higher than normal, but still keeping them close to your body and relaxed. The steeper the incline the higher you pump your arms (no higher than chin level). The reason for this is that the arms actually assist the forward motion by pulling your torso forward and upward against gravity.
Running Downhill
Running downhill puts a lot of strain on the body as each step feels like you are applying the brakes. To help counter this, bend the knees more than usual and this will help soften the impact. This feels really odd at first but you get used to the feeling.
Trail Running
If it looks like 2 steps are required, when you would usually take 1, take 3! What I am trying to say is take many steps and shorter steps, as this helps with stability and navigating rougher terrain.
Running on Hard Surfaces
Concrete, tiles and bricks are non-absorbent surfaces, so when running on these, bend your knees more than usual to soften the impact.
