Running+Technique

Many runners do not have a smooth, efficient running style but are still considered excellent athletes. How do runners become more smooth and efficient? The answer may be that some have inherited their running style and others may have just come by it through many miles of running. Over time your body will learn to become more efficient. It may take several years of running but you will eventually develop a smooth stride.

**Improving Running Efficiency** In practice, we run form drills that may improve running technique. Some athletes take these drills seriously but others just go through the motion. I have to think that if you repeat something over and over many times you will eventually do it automatically. Below are some suggestions that may help improve running efficiency:
 * 1) Practice running with light, quick steps (ideally 180 per minute). Remind yourself to run as light as a feather.
 * 2) Don’t over stride. To increase your stride, power off the ground more. Make sure your foot plant is under your center of gravity.
 * 3) Your back kick should almost hit your buttocks. This action allows your foot to swing through faster allowing for a quicker step.
 * 4) Your body should lean slightly forward. Don’t lean too far forward and don’t lean backward. Most good runners actually lean slightly forward with the chest out. Make sure your shoulders are not hunched over.
 * 5) Your arm swing should be tight and compact. Your hands should swing forward almost to your chest at heart level. On the back swing don’t drop your hands below your waistline. Your elbows should be in and not out. Don’t allow your arms to cross over from one side to another.
 * 6) Practice running relaxed from head to toe. For example, relax your jaw and face muscles, arm swing and lower body.

Boston Marathon 2012 Winners Stride Analysis

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 * Running Mechanics Video**

**How to Run Hills** Most runners are intimidated by a hilly course. To prepare to run a hilly course we spend time in the summer and during the season practicing on hills. Hill training makes you stronger, faster and more efficient on both hilly and flat courses. Some of the hill practices involve practicing the most efficient way to go up and down hills. Some runners really charge up the hills wasting valuable energy. Other runners will reach the top of the hill and then brake or try to rest on the down hill side. Below are some suggestions that should make you a better hill runner. //**The Uphill**// As you go up a hill shorten your stride, relax and try to be light on your feet. Don’t lean into the hill or lean back. It is best to maintain a straight up and down posture. Try to keep the same turnover rate, which may require shorter steps. Don’t charge up the hill passing everybody in sight. This will waste energy that you will need later in the race. To guarantee smart uphill running, try to keep you’re breathing rate consistent. This means if you are using a 2-2 breathing rhythm on the flats do the same on the hills. Keep in mind that there is a downhill to almost every uphill. //**The Downhill**// Starting downhill, stay relaxed and just let yourself go. Don’t run out of control by over-striding. Pick up your feet quickly and let the grade determine how fast you run. If you watch a great downhill runner it appears they are running on level ground. Looking at their running form from the side you see very little wasted motion, the arms aren’t swinging wildly, and they appear to pick up their quickly and have a high back kick. You won’t see much forward leaning. Most runners will slow on the downhill side to rest from the uphill portion. Don’t do this because it really doesn’t take much energy to run fast on the downhill. Also, don’t lean back, which causes a braking action. You need to practice downhill running to improve your technique. I would suggest finding a grassy hill somewhere that will be more forgiving than asphalt. Have someone take video of your downhill form and critique for improvement.

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 * Running Hills Video**

Arm Swing
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