Run Technique - the first rules, and most important!

Running advice #1

These are the first things I tell athletes when asking me for running advice, coaching and plans.

How to run faster? How to run better? Running advice for training and racing from things I have learned over 15 years of trial and error, reading and getting to a place I never thought possible when I started.

#1: Be tall - physical benefit

Run like you have a straight line through the centre of your upper body coming out through the centre of the top of your head, and you want to keep that straight. Another way is to imagine you're a puppet being held up by string leaving the top of your head.

There is tension in your body through what is called your fascia, elasticity, and like an elastic band you want to keep it tight so it has tension that is ready to give you extra spring on each step. Being upright and straight, not slack keeps that tension at it's best and gives you energy return you do not even realise.

A cue for this and a good one to check on WHILST your running to stay strong is keep your shoulders back. This helps you stay tall and maintain a nice strong form.

Also having your shoulders back to open up your lungs and maximise the easiness of breathing, but don't force those shoulders. The shoulders should be relaxed and without stress, this is exceptionally important and shouldn't be compromised - I write about that in another post.

#2: Feel tall - mental benefit

There is too much said around projecting yourself as powerful, that effect on a positive mental attitude and that impact on physical performance.

Like standing in front of the mirror and doing the Superman pose, this is no different but something to tell yourself WHILST you run.

Feel tall and puff your chest out - like the proud figurehead of a ship. You will feel stronger and more prepared to tackle what is left of your run.

#3: Go forward, don't just stay upright

This might seem unbelievably obvious but there is logic and technique to this.

Firstly is simply to think about it. Realise you are properlling yourself forward, not just bounching upright.

The technique to this can come from various subtleties but the first and I focus on here is the lean.

You want to have an ever so slight lean whilst you're running, but not from your hips, your body still wants to be tall and straight but you want to lean from your ankles. One of the best descriptions is like Michael Jackson's seeming illusion where he leans without falling but have a search of a video or image and it's a good way to picture it.

Another goes back to the figurehead of a ship. A tall, forward leaning, proud posture.

#4: It's an Arms race

Arms? for running? Yes!

Do an experiment, start running at an easy pace and then consciously speed up your arms.

What happens is you will start running faster, and this is because your legs follow your arms, or rather the forward repetitions of your shoulder motion (gives you even more admiration for para-athletes without full or part of arms, incredible!).

Realising is the first step.

However for endurance running your concentration and focus, your change of speed is still from signals and feeling to and through your legs. That means that your arms need to follow easily in order to not restrict your legs cadence or stride.

So they need to be relaxed, able to follow and contribute to your continuous motion.

I always advise stretching and ensuring arms and shoulders are loose, particularly in tapering for an event.

There is another piece I will write on how to use your arms to your advantage, particularly over different gradients.

If you've got your own experience, please LEAVE COMMENTS, I'd love to know others views!

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