Tips To Have The Best Running Form
Do you know about the right way of running? A lot of people just start to run without thinking about the biomechanics and the physiology of running that they should adopt in order to have the best running form. Most of the people hardly think about the body’s movement and they try to go through the motion of running robotically. But did you know that runners need to go through specific skill training just like tennis players need to learn the right way of holding the racket? Noticing how your body is while in motion and correcting all of the faulty biomechanics with strengthening exercises and the right techniques will help you in having the best run.
Tips to Have The Best Running Form!
There are certain things which you should know if you want to have the best running form.
Take care of your foot strike:
The most common mistake that runners make is that they over-stride and thus, they go for longer strides while running. As a result, there is an aggressive, heel-smashing foot strike which needs to be avoided since this sends an intense impact shock throughout the leg. Heel striking is not the bad thing here. In fact, there are successful runners that are heel-strikers. However, the more important thing is where the foot lands in respect to the body as opposed to the part of the foot which first touches the ground.
The ideal situation should be that your foot needs to come in direct contact with the ground beneath the body instead of far out ahead of the body. It is helpful to think of it this way: when there is a straight line from the place where your foot lands to the hips, then the leg will not reach in front of the body. By altering your form in this manner, you will reduce the impact that is felt on your legs and as a result, the risk of your injury is also decreased by the creation of a more efficient, fluid stride.
Another common problem for a lot of runners is that they try to slouch or they try to lean forward from the waist in hopes of perfecting the forward lean which is quite famous as a part of having the best running form. However, while leaning forward slightly is a part of a good running form, the said lean should be from the ankles instead of from the waist. And this slight lean happens naturally from the ankles without putting too much effort. So, instead of consciously trying to lean forward, focus more on running tall with an erect, straight posture.
Work on your cadence:
Cadence is basically the number of steps taken with both feet in one minute. The optimal number for cadence is considered to be 180 steps in a minute. This number is the average of a number of elite runners. However, this number is not a hard number; it is just a general number for your guidance. So, when you are running at a comfortable, easy pace, your cadence should total up to around 170 steps in a minute. With an average of 170 steps in a minute, you will reduce the force of impact on your legs, reduce the risk of your injury, and also improve the efficiency of your running. By having a faster but shorter stride, you tend to bound less and introduce a lower amount of stress as compared to the stress that comes with impactful and longer strides. This means that you will have a less of a chance when it comes to hurting yourself and you will start to run faster.
So, next time when you decide to go for an easy run, you should count the number of times one foot lands in a minute and then multiply it by two to calculate the steps for both the feet to obtain your cadence. If your rate falls below 170, then you should work on improving it by five percent after every three weeks until you are able to increase your cadence to the required amount.
Get rid of unnecessary weight:
Having additional weight on you makes you slouch which in turn worsens your running form and increases the risk of injuries and sprains. Know what you need to take with yourself when you are going running. This means that if you’re going for a long run then make sure that you have a running backpack that is comfortable to carry and run with. Also wear comfortable clothes and shoes, and get rid of any extra material (heavy keychain, too many water bottles, snacks, etc.) that you can do without.
Focusing on these techniques instead of focusing on the technicalities of running such as loading rate, swing phase, and stretch reflex, will not only help you in improving your running form but will also dramatically decrease the risk of injuries. As a result, you will run consistently and enjoy running more as well.