How to get the most out of Running as an exercise applying basic running techniques?
Running seems easy, we just put on our running shoes and start moving at a faster speed. But is our running technique correct? It turns out that this seemingly simple action actually requires certain knowledge to be effective and have good results. In addition, improper running technique increases the risk of injuries and usually leads to a rapid fatigue.
What are the basic techniques for effective running?
Everyone has his own running techniques, depending on the strength and flexibility of certain muscles, as well as the physique. To make running as efficient as possible and reduce the risk of injuries, doctors and physiotherapists advise to follow some fundamental rules and techniques. These rules apply primarily to beginners who are running for better health and fit body, but are also a good guide for advanced runners as well.
Start with very short distances and no more than 10 minutes
From 10 to 20 minutes – this is the time that every beginner in running should start with if they want to avoid injuries and muscle fever. In the start of your running journey you need to gradually prepare the muscles and body for more active running. Along with this, you should alter few minutes of running with a few minutes of rest representing walking. For example, at the very beginning after 2 minutes of running it is good to have 4 minutes of rest (walking).
Training program
We need to know that good results, are coming slowly with gradual preparation. A 10-week program for a beginner runner would look like this:
- Week 1 – 2 minute run/4 minute walk
- Week 2 – 3 minute run/3 minute walk
- Week 3 – 4 minute run/2 minute walk
- Week 4 – 5 minute run/3 minute walk
- Week 5 – 7 minute run/3 minute walk
- Week 6 – 8 minute run/2 minute walk
- Week 7 – 9 minute run/1 minute walk
- Week 8 – 13 minute run/2 minute walk
- Week 9 – 14 minute run/1 minute walk
- Week 10 – 30 minutes of running without walking
Running techniques
The head should be straight and the gaze directed at least 5-6 meters ahead, not at the feet. In this way, possible strain on the neck and shoulders is prevented. Also the runner has the opportunity to notice and avoid any obstacle on the way. Correct head position is a major factor in maintaining proper posture while running.
While running you should step on the midfoot, not on the toes or heels. Landing on the heel causes tightness and rapid fatigue in the calves, which leads to a loss of energy and can cause injury. Aim to land on the midfoot and smoothly shift the weight to the toes.
The toes must point in the direction you are moving, otherwise injuries may occur. If your toes point outward or inward while running, you need to spend some practice time until you get the proper foot position. Start with shorter distances and gradually increase them.
Correct hand position is of particular importance for efficient running. They should be relaxed and move freely. The main arm techniques are the following:
- The arms should be bent at 90 degrees at the elbows. This shortens their movement and thus saves energy
- It is necessary to keep them at hip level and close to the body
- The movement of the arms is back and forth from the shoulder joint, not from the elbow
- The fingers should not be clenched into a fist, but slightly bent – just enough to touch the palms
Performing the movement incorrectly or lifting and tightening the arms can cause tension and pain in the shoulders and neck, as well as a you will faster get tired.
During running, it is very important that the body is in the correct posture – with the head up, back and shoulders straight. You should not carry the body either far back or too far forward. When moving the body far back, for example, the load shifts to the knees and the runner steps on the heels.
The best way would be if it is bent very slightly forward, but not too much. Then running becomes easier, the load on the lower limbs becomes even and it is easier to step on the middle part of the foot. The position of the head and shoulders play a major role in the correct position of the body.
Squeezing or elevating the shoulders can compress the chest and make it difficult to breathe. It is important that the shoulders are relaxed, in a down and back position to allow free movement of the chest.
Aim to keep your footwork close to the ground and focus on quick step changes. Excessive up-and-down movements are a waste of energy and unnecessarily strain the lower body. Take small, light steps, as if you were walking on hot coals. Smaller steps are more effective and safer. The more you raise the knees, the greater the load will be on landing and, accordingly, the faster the fatigue.
The hips should be tight, stable and moving straight forward. The position of the body plays a major role in the correct movement of the hips. If you bent your body too far forward, the position of the pelvis changes and the hips begin to move sideways. This leads to pain in the lower back and/or hip joints and can be the cause of injuries.
Breathing is vital
Regardless of whether it is through the nose or the mouth, when running you must breathe deeply and rhythmically and thereby ensure constant access of oxygen to the body. This is one of the most important running techniques. Try to breathe through the stomach, filling the diaphragm. This way you will get more oxygen and the muscles (including the heart) will be less strained. According to studies, a good option for rhythmic breathing is to take one breath every two steps.
Shoes are of great importance, both for comfort during running and for preventing possible injuries. They should be made of suitable material and sole to allow flexion of the foot towards the toes when stepping and at the same time support the ankle. Best choice of running shoes is essential.
Take 5 to 10 minutes to warm up before you start running. Warming up should not include stretching because when the muscles are not warmed up it can cause injuries. Instead, lunges, squats, deadlifts and others are suitable exercises. Stretching is a good option after a run.
Conclusion
Mastering effective running techniques is essential for optimizing performance and preventing injuries. Incorporating proper form, pacing, and breathing techniques can significantly enhance endurance and speed while reducing strain on the body. By prioritizing these fundamentals, runners can achieve greater efficiency and longevity in their training and competitions. Proper running techniques can help making running a habit which is huge life changing step.
