Location Amsterdam
van Hallstraat 617
Location Ouderkerk
Holendrechterweg 21B

Running technique

For almost all sports it is wise to start with a number of lessons. During these lessons you learn the basic techniques to practice the sport well.

For running this should not be any different. There is much more to running than you might think. Read this article to learn what you can pay attention to, so you are less likely to get injuries!

Bij Running Solutions maken we gebruik van 4 pijlers voor een goede hardlooptechniek namelijk: 1. pasfrequentie/paslengte2. voldoende heupstabiliteit, 3. Opgestrekte romp en 4. Goede arminzet.

If these 4 pillars go well, it can be assumed that the running technique is sufficient to prevent injuries, provided that training is done wisely.

Stride frequency/stride length:

The stride frequency is the number of strides you make in one minute. The stride length is the distance that you make during each stride. Both affect the speed that you run. To reduce the impact of landing, it is important for beginners and advanced runners to maintain a high pass frequency, between 170 and 180 passes per minute. A shorter stride length is required to maintain the same speed.

Do you want to know how you can train a high stride rate? Then read Here more here.

Sufficient hip stability

Good stability in the hip is very important for good running form. Stability is very poor with many starting runners. You then see the hips collapse or the knees buckle against each other. Hip stability is easy to train with a number of exercises such as the Runners hop, Runners Touch etc.

Do you want a schedule to improve your hip stability? Download it Here for free.

Tall posture:

A tall posture is very important. By this we mean that the upper body stays upright or slightly leans forward while running. Test if you are doing this right by reading Here this article.

Good arm movements:

You often hear running trainers say “running happens in the arms.” This is correct, by making good use of your arms you can create forward energy and you will run faster. The most common mistake with beginning runners is that the elbows turn outwards and the hands inwards. This way you create rotation in your torso and you lose valuable energy.

How to do this?

Make sure your arms stay tight along your body, elbows only go forwards and backwards. The hands may not cross the midline of your upper body, this means that your right arm does not go to the left side of your body. You can draw a vertical line through the navel as an imaginary border.

Heb je hierbij hulp nodig? Vraag dan een persoonlijke hardloopanalyse aan.

Train a high stride frequency

Do you suffer from knee problems, shinsplints or do you not succeed in getting faster? A high pass frequency can help reduce this! During the many running analyses that we make at Running Solutions, we often encounter the same problems: runners who have a ‘too’ long stride lenght at a very low stride frequency. This could be the cause of many complaints that they may experience. In this article you will learn how you can raise your frequency yourself!

The speed of running is determined by 2 variables namely stride length and stride frequency. Among the elite distance runners Running Solutions works with in Kenya the stride frequency is between 178 and 190, regardless of the speed which they run. The pass length is what changes to influence the speed.

The fitter you are the greater the stride length that you can handle if you run a high stride frequency. You often see that recreation runners have an average stride frequency of 150 to 160 passes per minute. But recreation runners often have a larger stride length. As a result, the foot lands too far in front of the body, this is called overstriding.

It is advisable for many recreational runners to use a shorter stride length and a higher frequency because this causes you to land less far in front of the body. This will reduce the chance of many running injuries and will make you run more efficiently! This is because the forces on the foot and the leg are less, in addition there are a number of muscles, such as the hamstring and the glutes, that are more active!

Another advantage of a high pass frequency is that you spent less time with your foot the ground. This means that you spend less time standing still on the ground. So you go more forward. It is fairly easy to increase your stride frequency instead of increasing your stride length. Stride length is dependent on body height, hip mobility and your overall fitness. It is also harder to run with a longer stride.

But how do you train your stride frequency?

First you have to count your stride frequency. Count the number of times your right foot touches the ground in 30 seconds and multiply this by 4 and you have your pass frequency per minute.

Now try to increase your stride frequency by about 10%. It is easy to practice this on a running belt because the speed remains the same. But of course it can also be done outside.

Do you have difficulty raising the frequency of the stride? Then use a metronome (app for phone) and set it to the desired frequency so that you have a tool.

Pay attention! Do not start all your trainings at the new frequency, but do this for a few minutes during training and repeat this a number of times. This prevents you from going too run forced and becoming overloaded.

Look Here for more info about Running gait analysis.
Look Here for more info about a injury treatment.