How to run properly – what is a good running technique? 

Many people believe that there is no simpler sport than running. You just go outside and start running and moving your legs – left, right, left, right. However, it is a little more complicated than you can imagine. 

To run well and not risk injury and muscle pain, you need to familiarize yourself with running techniques. Most people run badly and can feel the consequences later. 

The correct running technique will help you achieve better results. Therefore, it is best to learn it from the very first training sessions. 

How to run properly? What should the correct technique, and at the same time the running posture, look like? Read on and find out what you need to improve in your workouts!

Why is a correct running technique so important?

To run at your full potential, you need to learn running techniques from the beginning. You’re probably wondering why you need to be attentive and watch how you put your feet and work your arms. Here are a few reasons.

If you don’t run properly technically, then you will: 

• be more prone to injury – poor foot placement can make injury more likely, 
• get tired quickly, 
• run slower, 
• get a running stitch – this is a pain that sometimes afflicts even professional athletes. To cope with it, it is better to stop running for a while, take a few breaths and only then move on. 

Why do we run without good technique? 

The correct running technique is natural to our bodies, but We have bad habits and movement patterns. You need to reprogram yourself to a different kind of running. In the beginning, you will have to be a bit diligent to do the movements correctly, but practice makes perfect, and later you will be running technically correctly without much problem.

The good technique increases the economics of running – what does it mean?

You’ve probably heard more than once such a term as “running economy.” What does it mean? 

It is bodywork that makes you run as long as possible at high intensity. What’s more, you don’t over-consume the energy you have – you use only as much as you need to train. As a result, your running can even be at a high intensity, and you continue to have the energy to keep going. 

When you’re preparing for a marathon or other run where you have to cover many miles, you can’t afford to waste energy. Therefore, you need to improve your running technique to achieve this state.

How to improve running technique? – pay attention to THESE elements

1. Correct breathing 

Let’s start with the basics. Correct breathing during a workout is extremely important because by getting the right amount of oxygen into your body your muscles can work better. 

How to breathe correctly?

You’ve certainly heard a lot that you should breathe through your nose – that’s when the air warms up, and also thanks to the hairs in your nose, it cleans out various toxins. This is all true, but when you run your oxygen demand increases, so you need to start breathing through your nose as well as your mouth. This will help you take more oxygen into your lungs. 

A runner should also focus on diaphragmatic breathing. It’s a good idea to do exercises for a few minutes a day to better use your diaphragm during training. 

If you run out of air, then you will catch breathlessness and will breathe very hard – because of this, sometimes it comes to the point where you have to stop training to rest for a while and after a few minutes continue exercising. If you want to run continuously, then focus on practicing your breathing.

2. Feet – correct strike and landing while running

The next point is the proper strike and landing while running. You have learned to walk and put your foot on your heel. Unfortunately, you need to change your habits. For your running to be safer and for you to use less energy, you should land and strike out from the midfoot. 

“Why exactly the midfoot? Why is it so special?” 

The forefoot is a natural shock absorber. The heel can’t cushion the stride and the force of impact is greater during each step. Running from the heel can lead to injury in the future, which as a runner, you want to avoid. 

How should you land properly? 

• Your leg should be slightly bent. 
• Remember that the foot should not be in front of your body – the foot that lands should be under your body. This makes you run faster and more efficiently. 
• Remember to land on the midfoot 😉

3. Cadence and stride length

Cadence is the number of strides you have made in one minute. It is assumed that the best and optimal cadence is 180 steps per minute. This number will allow you to run fast and economically. Cadence can vary depending on the runner’s anatomical conditions and distance (short-distance runners run with longer, less frequent steps), but if you want to run long, the principle is constant – a finer step is a better step. Finer steps do not waste energy.

You can calculate it easily – count your steps for 30 seconds and then multiply 2 times. 

Looking at a good cadence, you can also guess that the step cannot be long. As I mentioned earlier, with each step, your feet should be under your body, not in front. This ensures good running technique. 

You should be aware that, the cadence will vary depending on the distance you run:

• short distance – low cadence + long strides
• long distance – higher cadence + short steps.

1. How to run properly – knee bending 

To run well you must also remember to bend your knees. Slightly bent knees are one of the important elements in proper running technique. 

Why?

• correct posture – you will find it easier to run 
• you will reduce the impact with which you hit the ground.

It’s seemingly natural to lift your knees when running, but you must remember to do it correctly. When you run you need to adapt your technique to your pace. If you are running at a faster speed, then lift your knees higher. On the other hand, if you run slower, you take shorter steps, so you should lift your knees lower.

2. Running technique – spine 

When running, you must remember to have the right posture – not only your feet and knees are important, but also your back. A straight spine and gaze directed ahead – this is how you should do all your running training. With this posture, you can breathe freely, and you won’t strain your back. By leaning too much you cut off your access to air, thus making your run less fruitful. Try to keep your torso in this one position. 

With this technique, you will be able to run smoothly without any slowing down or pauses to catch your breath.

3. How to improve running technique? – arms

Everyone focuses primarily on leg work at first and forgets about arm work when running. 

“Why is arm work so important when running? Why do I need to focus on it?”

• arms are a helpful engine, 
• save energy in your legs, 
• you will run faster and longer, 
• the performance will increase when you run fast.

To make your arms strong and perform well, you should add strengthening exercises to your training. The stronger your arms are, the more you will be able to support your legs during a workout.

To work your hands well while running, you need to know how to position them properly. 

Here are some important tips you should take to heart:

• hands bent at the elbow at 90 degrees, 
• the movement comes out of the shoulder – it works like a paddle, 
• you must keep your arms stiff,
• forearms held preferably at an angle of 40 degrees, 
• hands should be open – do not squeeze them into fists, 
• palms not crossing the hip line. 

Learning the proper technique of working with your hands while running is not that difficult. At the very beginning, you just have to watch your movements, but after a few workouts, it will start to come naturally to you. Move your hands to the rhythm of the steps you take.

4. Running technique – maintain a steady pace while running 

At the very beginning, it will be difficult because your body is not prepared for such an effort, but it will get better with time. Keep a steady pace that will use little energy. This will help you run the distance you have planned for yourself.

“What about acceleration while running?”

If you want to accelerate while running, then you need to remember to start working your arms harder. This will increase the pace of movement, and the run will not be as tiring. In addition to this, you also lengthen your stride. At a certain distance, you change from an ordinary runner to a sprinter. However, remember that the period of fast running should not last long.

Proper running technique is not everything! 

I’ve already given you a hint of what your body should look like while running, but that’s not all. For your technique to be good, you need to add a few more elements to your training. 

• Add supplemental and strengthening exercises to your training – with these you will improve your technique and be able to maintain it throughout your running. 
• Remember about recovery – your body also has its limitations and needs rest. Therefore, at the beginning of your running adventure, do this type of recovery every two days. Once you are more experienced, choose one day a week when you get a good rest and recuperate your muscles. 
• Choose the right running outfit – one that doesn’t restrict your movements is comfortable, and is made of good material that will let the air through. Take care of your comfort.

Summary 

How to run properly? Now you know! You need to implement all the points mentioned above into your life so that you will finally feel that your running makes sense and what’s more, this way you won’t get so tired and catch breathlessness quickly. 

Finally, let’s remember all the points you need to keep in mind to achieve good running technique:

• breathing, 
• correct strike and landing, 
• cadence and stride length,
• knee bending, 
• proper posture – spine, 
• arm work, 
• steady pace. 

Incorporate all these points into your routine and run properly! Put this knowledge into practice from the next session. It will help you during your daily training and during the competitions that many runners want to take part in.