Improving Your Running Technique

by Coach Carey Nelson - November 2011

Improving running technique will improve your race time because you will run more efficiently and use less energy per step and also cover more distance per unit of effort. This does not running extra distance and therefore less change of injury. It does require a little time and some concentration. Here are three ways that we have discussed on how to improve your running technique:

1) Running drills - Running drills isolate aspects of your running style which help improve strength and technique that will carry over to your running. The last tempo run was an introduction to 7 running drills s part of the warm-up. Most runners do their running drills after their workout. Here is a list of them:

Better technique, a dynamic stretch and strength

a. A Skip

b. B Skip

c. C Running

Lateral stability and strength

d. Side shuffle

e. Grapevine

Plyometrice exercises - speed, agility and overall quickness

f. Lunges

g. Double leg hops

h. Single leg hops

Try to do drills two times per week (including after your run each Saturday).

 2)  Running Strength Exercises – Improved strength in key areas will help you maintain proper running form in training which helps you get fitter faster, and, run faster races. Weight training can help you stay healthy and run faster but going to the gym takes time. There are exercises that you can do that will help you stay healthy but do not take too much time.

Its good to maintain overall strength for general health but are here are three simple exercises that will give you strength in key running technique improvement:

a. Mini squats develop the muscles that support the knee joint and give you extra power while running - 2 or 3 sets of 30 to 100 on each leg. Stronger knee support equals fewer injuries and a more powerful stride.

b. Calf drops - develop the calves and achilles tendon and extra extension at the end of your stride to help push off- 3 sets of 20 to 50 on each leg

c. Core strength - sit-ups and other sore strength stabilize your mid section allowing more power to go to you legs also reduces the risk of back pain.

Quote of the week… "The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did."--Bob Kennedy