Simple and effective tips for improving the technique of running from the leading expert and trainer for long distance running Greg McMilan.

To begin with, we want to categorically state that there is no one perfect technique of running. All runners are different - everyone has their own height, weight and complexion. Therefore, it will be completely illogical if any training plan is suitable for all.

But, nevertheless, there are a few key points that will help you improve your running technique, reduce the risk of injury and, at the very least, start to look better in the photo after the race.

Posture.

Posture, which is suitable for everyday life, is also suitable for running. Remember how my mother always forced to sit straight? Working with me over the posture during the run, you will constantly hear a shout "Run high! ". In this case, this does not mean that you need to lift your legs high, like a pioneer. Keep your back straight, do not slouch, strive to be as "vertical" as possible during running. Participant in the Olympic Games Andrew Lemon Limoncello in the photo below shows an example of correct posture: the head above the shoulders, the shoulders above the hips, the thighs above the knees and ankles - an ideal straight line. Modern life day by day forces us to stoop. Straighten your shoulders, fight with a desire to hump, run high. Mom will be proud of you!.

Makhi hands.

During the run, the arms should be bent at the elbows at an angle of approximately 90 degrees (slightly more or slightly less, too, not bad), and the palms are slightly compressed into fists. Relaxedly move arms along the trunk forward and back, with the palms should pass in the area between the lower ribs and the belt. Any deviation (too widely spaced elbows, too high shoulders) can adversely affect the technique. Photos during the races often help to identify similar problems. If in doubt, you can ask someone to remove in front or behind the video the way you run, and then calmly analyze all the shortcomings. Again, we turn to Lemon for help. Imagine that in front of you, from the shoulders to the hips, is a square or a picture in a tight frame. The hands should be handled exclusively within the framework of this square, and the palms should not cross the central line. Do not be too zealous, just stick to these guidelines.

Position of the feet.

On the position of the feet during the run, fans of this sport can reason for hours. In my opinion, the technique of running is not greatly affected by whether you land on the front or back of the foot. However, if the main effort falls precisely on the middle of the foot (or as close to it as possible), then I advise you to carefully read the following recommendations. The problem is more likely to stretch the step than in how you land. Runners can stretch a step on the front foot, or on the heel. The main task is to make the landing happen exactly under the hull, and the push in front of you. (Note, as in the photo below Lemon does not stretch forward, but puts the foot exactly under the trunk). I believe that if runners, trying to run faster, concentrate not on throwing their feet far ahead, but on making stronger efforts, they will cope with the problem of stretching the step and will be able to effectively improve their performance. And again, you can help with the errors. This time, ask to be removed from the side to determine if you are putting your foot too far forward (stretching the step) or directly under the body (proper landing).

Frequency of steps (Cadence).

A few years ago, researchers found that the optimum step frequency is 180 steps per minute. I propose to follow the pace in 170-190 steps, depending on the degree of your preparedness. If you see a runner who, regardless of speed, looks good, then he adheres exactly to this frequency of steps.

In order to determine the pace, it is necessary to calculate the number of steps taken in one minute. Also, most fitness trackers will happily do it for you. If it seems to you that you need to increase the frequency of the steps, make sure that you do not sacrifice the step length and start to seed, because this will only slow you down. Find your optimal combination of the frequency of steps and their length - it is this that influences the running speed.

Rhythm.

Running is to some extent a dance. Therefore, runners who adhere to the right rhythm, regardless of speed, will always look great. Their secret is this: they are relaxed and keep the rhythm. Keep this in mind during each run. We love to say: "Run high. Run relaxed ". This position avoids the majority of errors and, as a result, develops an excellent rhythm of running.

In conclusion, I would like to say that each of us has its own unique technique of running. And it's great.. For example, I can determine for a kilometer that my friend is running, only by the way he moves. Few of the runners need a complete change in technique. Stick to your unique style of running, but remember and follow these 5 simple rules.

Source: m. traingain. org.

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