Runners strive to run faster and improving your running technique may help you achieve this goal. These proper running techniques may be a guiding light for running enthusiasts especially if you are training for marathons in Malaysia. Implementing these changes to your running style could make a difference in your run time by helping you run effortlessly. Besides learning the motions of running, there are other ways your body can help you achieve running efficiency, take a look!
Practice Proper Posture
Running requires both combinations of body-wide relaxation and tension. This helps direct you forward and prevents wasting energy on side movements. It also allows you to more quickly bounce back and not simply stamp your feet on the ground.
Generally, improving posture is important, and it applies to your running style as well. If you work full time at a desk your head usually begins to lean back with your chin sticking out and your shoulders hunched and your back rounded. Practice proper posture even when you’re sitting stagnant at your desk.
Work in Walking
It is the norm for novice runners to include 30 to 60 seconds of walk breaks. The first few times, try running for 1 minute and then walk 1 minute, and then gradually raise the duration of the running interval. Don’t feel that walking is the easy way out. In contrast, it is actually proven to enhance your runs. Research shows that walking breaks appear to improve race times. This technique continues to be used by many experienced runners because they feel it helps them stay strong during their workouts.
Emphasize the Exhale
Try exhaling every fourth step or so once you’ve found a steady pace. Imagine you’re blowing out a candle with one sharp breath. These rhythmic exhales provide your lungs and muscles with a constant and steady supply of oxygen and will help prevent you from gasping, huffing and puffing. Don’t think about inhalation, as it will naturally occur on its own. Running tall with your chest raised and your shoulders over your hips also make it much smoother for your lungs to do their job.
If you remain low to the ground rather than bouncing up and down from foot to foot, you can save a lot of energy. The trick is to not use overly energetic hand swings or body movement. There’s no need to pump them vigorously, bend your elbows and let your arms swing freely at waist height. By keeping your shoulders and hands relaxed, this running technique helps to conserve even more energy.
You may want to turn it down if you make long strides because it causes overexertion. Overstriding places more pressure on the lower legs which may contribute to pain in the foot, shin, and knee. With a shorter stride, it’s better off for your body in the long run. At first, it can feel painful, but fast strikes (one foot hitting the ground three times per second) will help minimize injuries.
Get the right gear
As a newbie runner, there may be some gear that can make running easier for you. If you’re a little shy about running in your neighbourhood, wearing sunglasses can make a huge difference. Be sure to go to a running store and get fitted with proper shoes as no run is fun with shoes that aren’t built for running. It is also best to get proper running attire for maximum comfort.
Enjoy running with more satisfaction when you run with these running techniques. By integrating these minor changes to your routine, running should come naturally to you. Start optimizing your runs and have better control of what your body can do.
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