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!
At Running Solutions we use four smaller goals to improve your running technique. 1. Stride frequentie, 2. Good hipstability, 3. Tall posture en 4. using arms.
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.
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.
Do you need help? You can come for a Running Analysis.