Proper running technique is not only essential but it also can help prevent injuries from runners who are carrying too much weight, have incorrect muscle imbalances, or use old fashion form. This article will cover everything a beginner runner needs to know about running technique and how to run properly.
You’re training for a marathon. Congratulations! Now comes the hard part — training to run like a pro. One of the easiest ways to improve your running technique is to refine your posture. Improving your posture will help you go faster, reduce the risk of injury, and make you feel like a runner.
Running, like any other physical activity, can have its risks if performed incorrectly. Improper running, if not corrected, can lead to injuries that might sideline your training. But running doesn’t have to be a dangerous activity. You need to know how to master the proper running technique, and you’re good to go.
Mastering the Proper Running Technique
Running is one of the best workouts for your body and also one of the simplest forms of exercise that you can do. A lot of runners start their exercise program by doing running workouts. By mastering the proper running technique, you will avoid injuries and improve your speed and distance.
Have you ever jogged or run for just a few minutes and felt like your legs or feet were feeling tight? If you have, then you may be engaging in what is known as “bad technique.” In today’s society – rushing around with busy schedules and hectic lifestyles, people are often missing the mark on correct running technique.
How to improve your running form?
Have you ever wondered how to improve your running form? Running is a great way to stay fit and healthy, but some injuries are inevitable. Form issues can cause injuries, and focusing on improving your form and running posture through good quality stretches and strengthening exercises can prevent running-related injuries.
I have been running for a few years now, but I did not always run with good running form. It took a while to improve my form and knowledge of running. Nowadays I enjoy running, so I thought I would share my experience and knowledge with you. Easy steps to improve your form? You can do it!
Are you struggling to maintain a correct running form? You’re not alone. Many people run to improve their stamina but lose the technique halfway. This is due to the intense training involved in running and the number of muscles required to perform it. As a beginner, you might not have realized that your body weight shifts from one leg to another in an alternating pattern during your runs. To accomplish the proper running form, the number one thing to do is practice.
Maximize your jogging workouts
Jogging is something that has been on the fitness scene for a long time. It has given the world some amazing marathon runners and contributed to an overall average life expectancy increase.
Whatever type of runner you are—whether you’re a beginner or you regularly run marathons—you’re probably interested in how to make your runs more efficient. I have good news for you: Slow and steady jogging is just as beneficial as running, only in a slightly different way. What’s even better is that these benefits may help slow down the aging process.
Researchers from Michigan State University found that after eight weeks, sedentary older adults who jogged at 75 percent of their maximum heart rate two times a week showed improvements in their heart health, blood pressure, weight, and fitness level.
Forget pounding the pavement for hours
If you’re looking for an effective way to burn fat and boost your cardiovascular system, jogging is the way to go. Jogging is also a great way to stay in shape and get a low-impact cardiovascular workout without spending much on equipment. While running burns approximately 300 calories per mile, jogging at 5.8 mph only burns 144 to 206 calories per mile. Still, the slow and steady pace of jogging is far better for your knees and joints than running, allowing you to jog much longer without risking injury.
Jogging may have a slower pace than running. However, it still has a range of health benefits. Jogging is easier on the body and joints than short distances at a run, which means that it’s more suitable for people over 30 who have a higher risk of injury if they suddenly change running habits. It also helps those with joint issues slowly (OK, not so slowly) ease into regular running routines. For these reasons, jogging may be tempting when you want to get in shape.
Some might gaze at joggers and wonder why they don’t run. Others will dub it as the better alternative to running. Jogging is more leisurely, but that doesn’t mean it doesn’t boast a range of health benefits. It can lower one’s risk of heart disease, reduce stress, and even result in weight loss if you do it long enough. If you’re thinking about starting a jogging routine, you can maximize your workouts with time-tested techniques.
Jogging has a place in running
It is not exactly running, but it does come with a range of health benefits. If you’re thinking about jogging, here are some tips and tricks to ensure that you get more out of your workout routine.
Running has enjoyed a long reputation as the go-to exercise for burning calories and trimming the waistline. The only problem is, most people think of running as an exercise that can’t be modified to fit their lives. That’s where jogging comes in. Jogging is simply a slower version of running that can be customized into your busy lifestyle.
Technically, the difference between jogging and running depends on your speed. If you’re moving at a pace between five and seven miles per hour, then you’re jogging. Anything faster than that, sprints included, is considered running. But the truth is the pace isn’t the only thing that distinguishes them; it’s about how fast you can pick up your feet and put them down again. Jogging requires less skill than running because it doesn’t require as many energy demands to propel the body forward. In other words, it doesn’t burn as many calories or improves cardiovascular performance as much as running does.
Jogging is effective
At its core, jogging is about only going from place to place as fast and as efficiently as your legs will carry you. Like any form of exercise, many factors can influence how effective a jog can be. Jogging is not just exercised for the heart; it’s also beneficial to the lungs and the rest of the body’s systems, thanks to the oxygen it delivers. The word itself comes from a combination of “jog” and “gang,” which indicates how running evolved from just an informal means of locomotion to a sport that involves two or more people racing against each other.
Whether you prefer to jog or run, there are many health benefits to be had from exercise. While running offers the obvious advantage of being faster and getting you fitter quicker, a jog can be just as good – especially for those who don’t want to replace every walk with a run.
Sprinting
The high-intensity sprinting action requires a lot of muscle activation and explosive force as you develop a powerful stride. Here are tips to help build speed that will translate to your runs, training, and races.
Sprinting is widely considered the greatest form of exercise on a mechanical level. And when you think about the requirements of sprinting, it’s quite understandable why. After all, a high-intensity action sport like sprinting requires a lot of muscle activation and explosive force as you develop a powerful stride.
Sprinting is a high-intensity form of running. It forces us to develop a powerful stride. Many different muscle groups are activated with each step in a sprint, making it one of the hardest running workouts. Besides, sprinting requires its kind of explosive force as you develop a powerful stride.
Whether you’re a sprinter, middle-distance runner, or a marathon runner, you never want to feel sluggish during a workout. Sprinting takes a lot of effort and energy.
Running is a weight-bearing exercise that’s conducive to bone and muscle strengthening. That means it engages the muscles in your legs more than, say, the muscles in your arms or back (at least while you’re at rest). You develop leg muscles using high impact activity with maximum muscle activation. Sprinting is the most efficient way of doing this.
There are several running drills designed to improve your overall sprinting ability, including the following:
Treadmill Running
If you do decide to invest in a treadmill, there are ways to make it easier on your joints and the rest of your body. If you do run outside, have a set of stairs to walk up and down. Running upstairs can strengthen your legs at a higher intensity than running on a flat surface. For beginners, these steps can help improve your balance.
The treadmill is the perfect exercise machine to develop running form because you can concentrate on good technique and be held accountable for your running motion. Besides, when running outside, there are plenty of distractions that can ruin your run, as you may try to dodge a branch or bunny rabbit or tell an intruder to get off your property! But running inside on the treadmill gives you no such interruptions to your workout.
However, not everybody can run on a treadmill. Running outside is more pleasant than running inside. Besides, it allows you to take in the fresh air as you run. If you choose to run out, I recommend wearing a heart rate monitor with an activity tracker or GPS to measure distance, speed, time, and calories burned.
Take it from me, a former track-and-field athlete and personal trainer, getting in a regular running routine burns tons of calories and can help you lose weight. But what if you aren’t able to run outdoors or do not have access to proper running equipment? What if you don’t feel like heading out in the cold weather?
There is an alternative to running outside when the weather conditions are not favorable, and that alternative is to run on a treadmill. Running on a treadmill is an option if you want to reduce your joints’ impact and prevent overuse injuries.
Treadmill running is different than outside running
Running on a treadmill does create a different feel than running outside. However, it can also be very beneficial. When running on a treadmill, you get all of the benefits of a cardiovascular endurance exercise without risking the usual wear and tear on your joints.
The treadmill provides a soft surface that allows you to run at high speeds without slamming into concrete. Running in place on the treadmill offers the same cardio workout as running outside, making it a great way to get your daily exercise.
While running outside will always be the best option, a treadmill can be useful when training indoors during the winter or traveling.
The treadmill is a great place to start if you are an injured runner or a beginner runner. It allows you to focus on technique and begin building your base fitness level. While I do not have much experience running on a treadmill, I find that it develops my endurance a lot quicker than when I run outside.
Foot Stride
Running is a great exercise, but if done wrong, it can cause injuries. A correct stride rate for your running speed will help you run smoothly and improve your running efficiency. Here’s how to use a stride rate to enhance your running.
If you’re a runner, chances are the only thing you think about are your running shoes. However, not many runners know how to choose the appropriate stride for their speed. As you might know, running is a highly skillful sport that requires the runner to use his/her legs and arms in a manner that is best suited for their body type/speed.
The right stride for running depends on many factors, such as your speed, height and leg length, and more. As you increase your speed, the ideal stride also begins to change to a more vertical one. The most efficient strides are those between 1.10 – 1.15 x leg-length (or arm-span). For example, if you have a stride length of 2 feet (0.6 meters), then the ideal stride rate should be between 2.20 – 2.35 feet (or 0.65 – 0.75 meters). Below we outline the ideal strides for “normal” walkers to elite sprinters, depending on speed.
How do you determine the best stride for you?
When it comes to running, foot strike matters, running is an unnatural movement for the human body – it’s one of the best ways to get over 9,000 steps a day, but it can be hard on your body. Pounding the ground sends shockwaves up your legs, accumulating in your knees and then hips.
If your foot landing is a heel strike, the chances are good that you have achilles problems, shin splints (shins coming over the top of your foot), or other injuries. In case you’re prone to injury or discomfort from a normal activity like walking or running, changing what part of your foot hits the ground at touchdown can help you avoid further injury and improve how efficiently your body uses its energy.
If you are new to running, you need to find the right foot stride for yourself. There are three ways to run:
- Forefoot strike,
- midfoot strike, or
- heel strike.
These three ways of running will determine if your running style is more efficient or less efficient.
When we think about athletic development, you should not forget some things. If you are training for a specific event (and the Olympics is one of them), consistency and progress are critical. Once an athlete understands their style and how they run, they can fix the inconsistencies or issues they have before it negatively impacts their performance.
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.