April 14, 2011 · DNA · Exercises · Technique
How to RUN — Faster, Longer, Better!
At some point in your quest for optimum health and fitness, you will assuredly face RUNNING. Great programs include things like short and medium sprints and the occasional long, slow endurance run. While the benefits of running are enormous, at some point you will likely want to make sure your technique is improving in order to improve your performance. Proper technique will not only improve performance — it will significantly decrease your incidence of injuries such as shin splints and joint pain, among many others.
So with all the techniques, programs, and seminars available, how do you decide which is truly the correct method? While we could certainly turn this into an in-depth scientific paper, the studies have already been done. Instead, I'd prefer to make this an easy go-to article to get you moving quickly.
Sled pulls are a great way to increase strength, speed, power, and endurance.
Here are a few steps to help develop proper technique:
1. Run on the balls of your feet. This is the first step in developing proper form. Novices should begin by incorporating drills like butt-kickers into short distances, like 200-meter jogs. Imagine taking off your shoes and running barefoot — you would automatically revert to running properly on the balls of your feet.
2. Strengthen your feet and ankles. Ditch the shoes. (This really should be part of step one!) Most shoes actually hinder performance and, over time, de-condition the foot — especially the fancy expensive ones with extra support, cushioning, or electronics. Be careful if you are not used to running barefoot. Begin by doing your indoor workouts without shoes; try it in your next kettlebell or weightlifting class. At first, take it easy and slowly build up your foot strength.
Here are a couple of great articles about this:
The painful truth about trainers (Daily Mail)
Barefoot running study (ScienceDaily)
3. Buy better shoes. Racing flats are the choice of professional track athletes, even if you never find yourself on a track. Regular shoe stores might not carry the best options (even with a wide selection of "normal" running shoes) — you'll want a shop that specializes in sports and training.
Read more:
4. Learn to let gravity propel you! This might be the toughest step to learn, but it will definitely increase your efficiency. Think about leaning forward at the ankles (not at the hips) and moving in a "controlled fall." It may sound a bit odd at first, but with time and practice you'll run faster while conserving energy. Experienced runners who were traditional heel-to-toe runners have cut their times by up to 35% by changing their gait.
Programs that incorporate these methods: