Wednesday, July 2, 2014

Proper Running Form Part 1

Throughout the month of May, our Race Rx blog focused on some the fundamentals of running: pacing, speedwork and tapering. In this week's post, we continue with that theme as we discuss proper running form. Correct form will increase efficiency, decrease injuries and will make for a more enjoyable training session! Here are the essentials in proper running form:
proper running form advanced tri fuel
Proper running form can result in efficiency
& a decrease in injuries!


Although a longer stride does mean a faster finish time, many runners over do it and reach the foot too far in front of the body; this reduces stride frequency. Cadence (how often the foot hits the ground) may be the best way to determine proper stride. And, 180 foot strikes per minute appears to be the magic number. To find this magic number, experts suggest counting your steps for 15 seconds and multiply that by 4. Many runners will find that they are under the 180 mark. If this happens, take the time to listen to your feet hitting the ground and put awareness towards increasing your cadence.


Good posture not only helps you run more efficiently, but it is also one of the best ways avoid injuries. The first point to remember when practicing correct posture is to run "tall." This means that in a way, your are straightening the spine by lengthening it; as if someone is pulling you up by the hair. Additionally, the shoulders will be back a bit and will line up with the ears - you don't want the chin jutting out too much. When your shoulders are low and relaxed, the torso and back will naturally be in correct alignment. So, in addition to keeping the shoulders relaxed, you'll want to make sure your gaze is on the horizon. You'll also want to lean a bit forward as this helps to propel you. As tiredness sets in, however, it is common for the body to lean too far forward or sometimes, backward. Telling yourself to stay "tall" is a good motto to repeat throughout the run.
This picture shows the differences in good posture.
Although the differences are slight, they
can make a huge difference for runners.

After you've done the exercises to master cadence and posture, you're ready to move on to the next 3 steps: hip placement, correct breath and relaxing the upper body. Please use this link to view part 2 of this blog! We appreciate your following our blog. We highly suggest visiting our website where you'll find an endurance fuel like no other on the market!