Run Faster Still with Better Form

The Olympics games are over. Bummer of course, but life goes on as must we. As promised, taking up where we left off last week, here are some practical tricks/tips, if you will, to speed up your everyday runs and help with better form. As you will see not all of running is hard work, there are various ways we can tweak workouts to make allowances for a bit of fun.

1. Run Hills – whether as part of speed work training or as part of  your long run, at least once a week, hill repeats are bound to make you faster as it develops aerobic capacity, leg strength and running economy.

2. Sprints – weekly sprints can add variety and fun to your workouts while increasing stride power and running economy, even better if you can get on the tracks to do so.

3. Proper Arm Movements – can power your runs and ensure running efficiency. The forward and backward motion of the arms should remain short and to the side while running and should increase in power and momentum with increase in gradient and speed.

4. Core Exercises  – strengthens the core which allow runners to tap into more force and speed out on the road. Core work can also be fun and easy to do as it can be as easy as a crunches in front of the television or a Barre or Pilates class.

5. Good Breathing Technique – allows for better oxygen distribution through the body which ensures you’re able to run at aerobic capacity longer. As such, using the nose and mouth while inhaling and exhaling will get the maximum amount of oxygen to the muscles.

6. Staying Focus by Looking Ahead – staying in the zone by keeping your eyes ahead while running/ racing and giving oneself small goals to reach will keep you pushing the pace and elimate the chance of getting distracted.

7. A Hot Running Playlist: songs that make you sing out loud, shake and get your adrenaline flowing will add a boost to your step and some sparkles in your eyes maybe?

8. Forefront Running – runners who land on the forefront of their feet and not the heel has a faster step turnover which translates into a faster pace.

9. Stretching and Yoga – practicing good stretching techniques before and after runs guards against injuries but practicing specific yoga poses for runners increases flexibility and fluid, limber movement, which boosts speed and  has the added benefit of aiding recovery post workout.

10. Less is Better – when all is said and done running efficiency can be achieved with as little as possible in the way. Do away with all the extra layers and embrace the minimum in terms of running gear to get a faster time or pace.

I’m sure there are lots of other ideas on this topic so please take the time to share whatever has worked for you as we’re all in the business of getting better at our running game. And please, give some of these a go, you’ve got nothing to lose but time off your last run.

 

 

Good Running Form

imageThere are varying opinions on what is good running form for runners. Coaches, Runners and Experts sometimes vary in how they believe a runner can maximize his or her efficiency in running while increasing speed and remaining injury free.  However, most agree on the basic techniques that can help achieve the afore-mentioned goals.  The following video addresses these basic techniques: (1) Mid to fore-foot landing (2) No over-striding (3) Slight forward lean/ natural or chi running and (4) Stride rate. The owner of this video, Sage Canaday, is an experienced runner with a host of  accomplishments under his belt or, more appropriately, shoes and provides instruction and drills to aid in these areas and advises on some of the difficulties that a runner may encounter that could hinder his or her ability to perform at max.  Of course there is a lot of information out there as it pertains to this, but what I have found is that when wanting to know how to improve in any area or field, it is always wisest to get your information from a professional with hands-on experience.  This helped in choosing the video, which proved to be quite informative and instructional.

Happy watching & running!

Video

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