The basis of efficient and injury-free running? A good running technique, tailored to your body. Do you often suffer from injuries or are you unable to achieve your running goals? Then it is smart to take a good look at your running technique when running. RunX is happy to help you with that.
What exactly is running technique?
Every step you take while running has an impact on your body. Your feet hit the ground and the shock travels through your joints and muscles. With good running technique, you can limit that load and use your energy more efficiently. This not only makes running more enjoyable, but also safer and faster, preventing injuries and breaking records.
Is there such a thing as the perfect running technique?
Not really. Every body is different, and so is every way of moving. However, there are characteristics of an efficient running technique. Do you notice that you are getting injured or are not achieving your training goals? Then it is definitely worth paying attention to your technique. Do you have no problems and does your way of running feel good? Then it is often not necessary to make drastic changes.
Please note: do not change your running technique all at once. An unnatural running style can lead to overload and new injuries.
The benefits of good running technique
An efficient running technique ensures, among other things:
- Less chance of injuries
- Less shock load on joints and muscles
- Lower energy consumption
- Better control on varying surfaces (such as forest, dunes or hills)
- Less extreme wear and tear on your running shoes
Tips to improve your running technique when running
A good running technique when running revolves around several factors. Below you can read what you can pay attention to:
1. Posture and core strength
When running, try to lean slightly forward from your ankles, with a straight back. This position helps you waste less energy and absorb more oxygen. A strong core is essential: with targeted exercises for your abdominal and back muscles, you run more stable and efficient.
2. Foot landing and roll-off
Make sure your foot lands directly under your body, not too far forward. This prevents you from having too much impact on your knees and hips with every step. Also pay attention to how you land: on your heel, midfoot or forefoot. Everyone has a natural foot landing, and you have to adjust your technique to that. The foot roll is also important: how your foot rolls inward when landing. This affects the load on your muscles and is decisive in choosing the right running shoe.
Tip: always choose shoes that fit your personal running technique when running. Come to RunX, then we will look together which running shoe fits you perfectly.
3. Arm use
Arms provide balance while running. Let your arms move loosely from the shoulders, and form a light fist without cramping your hands. Your arm rhythm supports your running pattern and ensures a natural movement.
4. Running pace and frequency
Too big steps seem efficient, but they actually put strain on your joints. It is better to take smaller steps with a higher frequency. Ideally, your running frequency is between 170 and 185 steps per minute, especially if you are just starting to run. You can monitor this well with a sports watch.
5. Avoid bouncing
Do you jump up and down a lot while running? Then you lose unnecessary energy and put extra strain on your joints. Try to run flatter and focus on a smooth forward movement.
6. Do specific exercises
Running technique improves when running outside of your training. Do regular exercises to loosen up your joints (think ankles, knees, hips, shoulders and back). Variation in your training also helps: adjust your cadence and technique based on the surface and type of training. And use different shoes for different conditions.
Get started with this exercises to improve your running technique to improve your running. Watch all the videos.
RunX helps you further
Do you want personal advice to improve your running technique? Then come to your RunX store for a professional running analysis. We will map out your running posture, step frequency and the load capacity of your legs. With practical tips we will help you move forward, whether you are just starting out or have been running for years. Our specialists will also help you think about suitable running shoes and the right equipment. In addition, we often know where running groups or personal trainers are active in your region who can guide you further.
