Best long-distance running technique

Get faster with long-distance running with better running technique. Learn why and how you can improve your technique to get faster running long distances.

Proper running technique to become a faster runner

Practicing running technique is something all runners, regardless of level, should practice. Just running technique will give you a better running economy, and you can run a faster marathon without necessarily using more effort.

How to run a marathon faster

There are several methods to become a better runner, whether a beginner or a more experienced runner. Obviously, you need to practice running to become a better runner, for example, through varied interval training and hill training.

But other forms of exercise will be necessary for what progress you want to have as a runner. Varied strength and flexibility training will help to strengthen core muscles and promote a better running economy. Increased strength can also prevent injuries. Exercises to improve your running technique can improve your running economy, making you a faster runner.

Why better running technique will make you faster in a marathon

Better running technique will allow you to use less force for each step, and the energy saved will enable you to run faster. Proper running technique will reduce contact with the ground, which means less friction for each running step you take. When the foot hits the ground just below the body, as opposed to when the heel hits the ground in front of the body, the body will be in balance, and you will reduce the strain on the muscles, tendons, joints, and ligaments. A better running techniques will significantly contribute to reducing the risk of running injuries.

Increase the frequency of the running step

Many runners have too low a step frequency. Step frequency is measured in several steps per minute. When you run, you want to spend as little time as possible on your legs. The longer you spend on each step, the longer your foot is in contact with the surface, and the more energy your legs must use to maintain your body weight for each step you take. You can do something about this by increasing the frequency of the steps.

Running speed is a result of stride length multiplied by the frequency of the step. Under optimal conditions, it is ideal that you have about 180 steps per minute. The easiest way to measure your stride rate is to count the number of steps in 15 seconds and multiply by 4.

You can complete 2-3 sessions per month where you consciously work to increase the frequency. Speed ​​training through intervals can help improve the frequency of the step by giving you more speed in your legs.

When the heel hits the ground first

Low step frequency often goes hand in hand with the heel hitting the ground only when running. This happens because the hips are behind your feet. The hip must come over and must lie over the foot when it hits the ground to get the best possible movement forward in the running step. Imagine a straight line running from the hip, through the knee, and down to the foot when the foot hits the ground.

Try to run slightly forward, and work on pushing your hips forward in the running step. Think about the length of your stride. It can help shorten the stride length to make it easier to get over the feet with the hips.

Some circles swear by minimalist running shoes, or barefoot running, to get a better running technique. If you run this way, you will land more naturally on your forefoot. However, this is not recommended, as running with shoes without cushioning or barefoot, will increase the risk of injury.

Tense upper body

It can be difficult for runners, experienced and beginners, to run fast while you are relaxed. Here are some tips that can make it easier for you to relax while running fast.

  • The elbow angle should be about 90 degrees when you run, and make sure that you do not change this position when you swing your arm backward.
  • Lift your shoulders every other mile during a race, and lower them back to a relaxed position.
  • “Hands on head” exercise. Put your hands on your head. Stand straight, with hips and shoulders in a relaxed position. Start jogging. This exercise will help you eliminate left to right, movement or rocking from side to side. Work to ensure that the movement is as far forward and as little up and down as possible.

Get faster with better running technique

A marathon is long, and you will save a lot on improving your running technique. The energy you save on an improved running technique you can use to run a faster marathon. In addition, you significantly reduce the risk of incurring running injuries.

Related articles:

Tips on how to run faster and longer

Longest run for marathon training

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