How to RUN – faster, longer, better!

At some point, in your quest for optimum health and fitness, you assuredly will face RUNNING. Great programs will include things like short and medium sprints, and an occasional long slow endurance run. While the benefits of running are enormous, at some point you  will likely want to  ensure that your technique is improving  in order to improve your performance. Proper technique will not only improve performance, but will significantly decrease your incidence of injuries such as shin splints and joint pains among many others.

So with all the techniques, programs and seminars available, how does one decide which is truly the correct method? While we can certainly turn this into an in depth scientific paper, the studies have already been done. Rather, I’d prefer to make this an easy go-to article to get you quickly moving.

Sled pulls are a great way to increase strength, speed, power and endurance.

The following are a just a few steps to help develop proper technique:

1. Run on the balls of the 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 short jogs. Imagine taking off your shoes and running bare foot. You would automatically revert to running properly on the balls of the feet.

2. Strengthen your feet and ankles. Ditch the shoes. (This actually should be part of the first step!) Most shoes actually hinder performance and over time de-condition the foot; especially those fancy expensive ones with extra support, cushioning or electronics.  Be careful if you are not used to running bare foot.. 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.

http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

http://www.sciencedaily.com/releases/2010/01/100127134241.htm

3. Buy better shoes. Racing flats are the choice for professional track athletes, even though you may not find yourself on a track. Regular shoe stores might not have the best set of shoes (even if they have a wide selection of “normal” running shoes). You’ll want to find a shop that specializes in sports and training.

Read more:

http://www.vibramfivefingers.com/index.htm

http://www.inov-8.com/

4. Learn to let gravity propel you! This might be the toughest to learn, but will definitely increase your efficiency. Think about leaning forward at the ankles (not at the hips) and moving in a “controlled fall”. This may sound a bit odd at first, but after some time and practice, you will be running faster and conserving energy.  Experienced runners who had been traditional heel-to-toe runners have decreased their times by up to 35% by changing their gait.

Here are links to great articles and programs that incorporate these methods:

Pose Running:

http://posetech.com/

Chi Running:

http://www.chirunning.com/shop/home.php