The running technique

The distinctive characteristic of this technique is that the foot comes into contact with the ground with the forefoot and not with the heel (see figure 1). Additionally, the supporting joints are flexed at the moment of impact. Subsequently, to elevate the foot, the hamstring muscles and gravity are used to propel forward.

The concept is simple enough, but the practice is very difficult to master. The technique can only be perfected with an expert coach and specialized training of the athlete. Running in a pose is physically demanding, so runners should perform strengthening exercises before starting to run.

Principles of running technique

The key to the race is to get the foot to rest on the ground for as little time as possible and for this it is necessary to learn this technique that does not generate pathology.

The runner must fall forward, changing support from one leg to the other, and pulling the foot off the ground to avoid the braking that occurs with heel strike. The idea is to maximize the use of gravity to push the runner forward.

Perhaps the most useful image to help understand this technique is to imagine a vertical line that goes from the runner's head to the ground. The raised front leg should never break this line, but should remain just behind it. This allows you to focus the effort on raising the ankle vertically below the hip and not extending it forward through the quadriceps and hip flexors.

Summary of the principles of the technique:

• Raise the ankle up below the hip, using the hamstring muscles.
• Keep your foot on the ground for a short time.
• The support is always on the balls of the feet.
• Do not touch the ground with your heels.
• Keep the ankle fixed at the same angle.
• Keep your knees bent at all times.
• The feet should remain behind the vertical line that passes through the knees.
• Keep stride length short
• Focus on pushing your feet off the ground, not on crashing into it.
• Do not land on the ground with your toes.
• Control the descent of the legs with gravity and not with muscular action.
• Keep your shoulders, hips, and ankle in vertical alignment.
• Move your arms to maintain balance and not to produce force.

There are people who have tried running with this technique and have suffered injuries such as fibrillar ruptures in the calves and low back pain, since they have not done so with a correct posture and have not managed to sufficiently control the proximal hip.

The athlete must commit to learning the new technique: and he cannot expect this to be easy because the technical exercises described below can be very exhausting and even harmful if attempted, for example, at the wrong time in a training phase. rehabilitation of an injured runner.
For this reason, we recommend a learning curve with an athletics trainer, in order to improve running technique and avoid future muscle overload or injuries.

Methods for self-correction

If you want to improve your running technique, it is essential that you use a method that allows you to evaluate its correctness. Additionally, you may have to spend a lot of time on particular aspects of the technique to begin to see improvements in it.

Sound

When you run you shouldn't make a lot of noise. Loud noise while running is a sure sign of trouble. Of course, you can't be absolutely silent, but if you are running well, you will usually surprise pedestrians when you approach from behind, even if there is no noise from running. traffic background.

time on the ground

It is important to be aware of the time that your foot is in contact with the ground.. and although it may take some time to experience it, the effort is worth it. When running, try to minimize the time your foot touches the ground with each step… Ideally, your feet should feel like they barely touch the ground and bounce off it.

Bouncing sensation

When you are running well, you should have the bouncing sensation that I mentioned above. This sensation is more pronounced the faster you run. You need to feel the tendons in your feet and ankles pulling you back with energy. As in the previous case, it may take a while to notice it, but it will improve the quality of your technique.

Run in the sand

Sand can be a very suitable surface for finding flaws in your technique.

Training methods

• Run with thin-soled shoes or even barefoot. Thick-soled shoes do not allow you to perceive all the signals that we have already mentioned. Running barefoot is a very good method to develop proprioception
• Get rid of the iPod and other distractions. When you are developing your technique, pay attention to your running technique and not your favorite music.
• Choose just one thing to focus on for a set amount of time. While you're running, check that specific element of your technique every few minutes.