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and Techniques - Four Tips to Improve
Improve Running, Running Tips and Techniques
Running is a great way to exercise.
It is so simple in essence.
But the devil is in the detail.
Don't run properly and you might end up injured.
Don't do the right types of runs and you might not get much faster.
There are proper running techniques
that you need to get yourself familiar with if you want to avoid any
Once you have a running
injury, it can be pretty hard to shake it off.
That is why it is important to start learning to
run properly now to avoid being sorry later.
Check out this page for some useful running tips and advice on running
The Importance of the Right Running Technique
There are important running
techniques that you should practice in order to improve
your running performance.
You might already be incorporating
some bad running habits in your routine and it is best that you remove
Although there will be a period of
adjustment, this is something every runner should go
through to make sure that his running performance will improve later
Here are a few important running
tips and techniques every runner should know.
Running Tips and Techniques #1: Proper Landing
There are many injuries that can happen to you simply because you don't
know how to land your feet properly. You may think
that your running shoes protect you from harm. This is a big
misconception. One of the main causes of running
injuries is heel striking.
This happens when you land on your heels first when running. This puts
extra strain on your feet and lower legs. It makes you susceptible to
injuries like shin splints, Achilles
tendonitis and lower back pain.
This is due to the impact and braking effect of heel striking.
more, the mainstream thinking is that the key to improving
and performance is to make sure you land your foot
And that is by landing
on your mid-foot.
When you land mid-foot first, your foot lands under your body and not
in front of it.
A good way to practice
landing on your mid-foot is by running on grass with bare feet.
Now, there is a lot of debate about this issue in the running world.
Some of us try to convert from one way of running to the other
That almost always causes problems. I'd advocate checking out my barefoot
page first. It provides some ideas about how to go to a more natural
way of running.
Running Tips and Techniques #2: Proper Posture
Want to improve your running technique? Then you
must develop your core stability.
You will want to be running with a straight back and straight shoulders
A great way to improve your running and to reduce your chance of
injuries is to do cross-training. You
can do Yoga, Pilates, abs
exercises and weight training
to strengthen your core and your back muscles.
You can also do some swimming as it can also enhance your endurance and
Improving your posture will go a long way to
improving your ability to keep on running faster when
you are tired.
With better posture and a stronger core you will refrain from slumping,
which is a big cause of running inefficiency.
Also see the Pose
which talks a bit more about the proper posture.
Running Tips and Techniques #3: Improving Running
Now that you know how to properly land your feet
and how your body should be positioned when running, it is time to take
your running up a notch by increasing your cadence.
With a faster cadence,
i.e. more steps per minute, you will be able to go faster, without much
It does require a change in technique
And it goes hand in hand with the running tips and techniques
mentioned in this article already.
Average runners usually get 160-170
steps per minute compared to the 180
steps per minute of expert runners.
It is hard to
compete against people who are able to take 10-20 steps extra each and
You can make use of a metronome
and set it to 180 beeps a minute so you can follow it with your steps.
It can be very hard at first as you are not used to the faster pace but
later on, you will learn to take lighter steps that will enable you to
Also see the immensely important Running
Running Tips and Techniques #4: All the Other
Now of course, this is just part of the picture.
Aside from the above mentioned running tips and techniques, you will
also need to learn about the different types of training that you can incorporate
in your running workouts.
The three core workouts are: base
running, tempo running and interval running.
running is running at a slower speed
than your tempo speed. It's also known as conversational
pace, easy running etc. This is great for warm-ups
and for general endurance runs. Easy
running is usually the core of a runner's running program.
running is running at threshold speed.
The speed you will be using is a little higher, comfortably tough is
what some people use to describe it. It is the pace that will help you
improve your running via increasing your lactic acid
running makes use of bursting speeds and resting in
intervals. Its benefit is that it will help your body train
in transporting more oxygen to the muscles.
There seems to be a lot of focus on intervals, CrossFit and high
intensity interval training (HIIT) lately. There is no doubt that
interval running can help make you faster and fitter.
You need to do all different types of
running workouts to improve your running effectively.
When you are training for long-distance running races you are really
best served by doing a
lot of base running, complemented by tempo running and interval running.
Posture, foot landing and cadence are three core
elements of good running technique.
Combine these with the right type of running
training as described above, and you will be flying over the roads in
Make sure to check the links above for more
information about the different running workouts and the right running
In addition, also check out the following pages for more ideas on how
to improve your running:
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