I think most people would agree that running or jogging as a hobby is not something everyone finds enjoyable. The main reason for this is due to the fact that many people when trying to run end up running or jogging with poor technique which can result in stiff joints, shin splints, painful injuries, etc.
What if I told you there was a way to avoid hurting yourself? What if there were steps you could take to ensure the steps you take on your runs only benefit you rather than causing pain?
In this post you will learn all the ways you can use proper running techniques to increase your ability to not only run without injury, but to also reap all of the benefits that come with that. Be sure to check out my post of the benefits of running.
Proper Techniques
- Foot strike
Aim for a midfoot or forefoot strike, rather than a heavy heel strike. This reduces the impact on your heels and decreases the risk of injuries like shin splints.
- Cadence
Maintain a moderate cadence (stride turnover) of around 170-180 steps per minute. A higher cadence can help prevent overstriding, which can lead to injuries.
- Posture
Keep an upright posture with a slight forward lean from the ankles. Avoid hunching your shoulders, as this can lead to tension and discomfort.
- Arm Swing
Your arms should move naturally and rhythmically in sync with your legs. Avoid excessive arm swinging, as it can waste energy.
- Breathing
Breathe deeply and rhythmically. Focus on diaphragmatic breathing to maximize oxygen intake.
- Relaxation
Stay relaxed while running. Tension in your upper body can impede your running efficiency.
- Stride Length
Your stride should be comfortable and natural. Avoid overstriding, which can put extra stress on your joints.
How much does technique really matter?
Proper running technique is essential for maximizing the benefits of running while minimizing the risk of injury. A good running technique can enhance your performance, reduce the strain on your body, and make your runs more enjoyable. Here’s how the proper running technique helps:
1. Efficiency
A proper running technique improves your running economy, which means you use less energy to cover the same distance. This allows you to run longer or faster without becoming fatigued as quickly.
2. Reduced Risk of Injury Running
with proper form can significantly reduce the risk of overuse injuries, such as shin splints, IT band syndrome, and stress fractures. It also minimizes the risk of acute injuries caused by poor balance or improper foot strikes.
3. Improved Speed and Endurance
When you run with good form, you can move more efficiently and effectively. This can lead to improvements in your speed and endurance, allowing you to run faster and farther.
4. Less Strain on Joints
Proper running technique helps distribute the impact forces more evenly across your body, reducing the strain on your joints, especially your knees and hips. This is crucial for preventing injuries and ensuring the longevity of your running career.
5. Better Posture
Maintaining good posture while running aligns your body correctly, which can help prevent back, neck, and shoulder pain. It also ensures that your core muscles are engaged, providing stability and strength.
6. Optimal Breathing
Running with proper form allows for efficient chest and diaphragmatic breathing. This ensures that you can take in more oxygen, improving your endurance and overall performance.
7. Enhanced Balance and Stability
A balanced and stable running form reduces the risk of tripping or falling during your run. It also helps you navigate uneven terrain more effectively.
8. Quicker Recovery
Proper technique minimizes the stress on specific muscles and joints, reducing post-run soreness and expediting recovery.
If you are someone who knows they could benefit from learning how to properly run then now is the time to try out these techniques and see what they can do to transfer your running game. If motivation is what you lack, be sure to check out all the ways I stay motivated to run.
Leave a comment with all the ways you keep your running safe by using proper running techniques, until then- happy running!
