foot pain, Health, running

How to Run Better, The Basics

July 19, 2017 • By

There are a few easy things that everyone can apply to their running to decrease injury, pain and simply make running easier and faster! Today we are simply going to show you how to run better

This is perfect for those of you that have regular niggles or if you have plateaued with your running and need a way to step it up. So here is your easy guide on to how to run better and improve your run!

running cadence 1801: Cadence:

This is basically the number of steps that you take per minute and for best efficiency, this should be 90 steps per minute on each foot (180 total per minute). To achieve this, first of all, you need to measure what your current cadence is. You can do this by counting the amount of steps your right foot takes in one minute.

Try then increasing your rate (if needed) and time again in another 5 minutes. The trick is to think like you are running on an icy or slippery surface and your heels are coming up behind you. This could well feel awkward to do at first and can take weeks to get used to, but once you get used to it, running will feel much easier.

Tip: A great way to improve your running cadence and run better is to use a metronome (some examples here)

how to stop overstriding2: Don’t stride out:

When striding out the foot lands on the heel and with the leg relatively straight out. This creates a braking force up through the leg and acts to slow you down, meaning YOU have to work harder.

Run better by kicking your heels up more – don’t run with straight legs!

 

3: Think smooth, light and easy:

If you look at the best medium to long distance runners you will see they have very little upward head movement (less bobbing up and down). This means less wasted energy! So to run better, we need to lean our body weight forward more and imagine projecting yourself forward and slightly up. Practice standing 1 meter in front of a wall and leaning forward through bending at your ankles until you are about to fall forward and then come back again in order to get a feeling of shifting your body weight forward.

Exercise: Practice standing 1 meter in front of a wall and leaning forward through bending at your ankles until you are about to fall forward and then come back again in order to get a feeling of shifting your body weight forward.

Remember – Perseverance is key with this! You will feel like you can just keep running and running when this becomes second nature – and then you tell others how to run properly – I still find it amazing that no one gets taught how to run!

Lastly, check out the video below of what I think is some close to perfect (no one is perfect) running: