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Whether you run to keep fit, compete at the Olympics or participate at any
level in a multidirectional ball sport you can always improve your running
and sprinting technique.
Running well and running fast is a skill, not something you were born with.
And just like any other skill it can be taught.
2. Over striding
3. Not using their hamstrings enough
4. Landing on feet too heavily
5. Breaking action on landing
6. Not using arms
7. Twist midriff side to side while running
8. The head and upper body are bent forward
9. Jogging slower than you could walk!
Most joggers and runners are biomechanically inefficient because their
running technique is poor.
They don't use the necessary body parts efficiently so when they are
supposed to be enjoying themselves they are instead suffering pain.
THE SCIENCE
Although this may be hard to pick-up off the written page I will explain what
changes you may need to make to your current running style.
All accomplished and elite runners run on the balls of their feet.
The foot should strike the surface with the ball of the foot, in a dorsiflexed
position (with toes pointing forward not downwards) otherwise this creates a"
breaking" motion.
The heel doesn't touch the ground.
The foot on landing on the surface should be "light" not heavy, it then "grips
and scrapes" the surface.
The knee is slightly bent on contact with the surface and the foot lands below
the centre of gravity - just below the hips.
Think of your leg working in a
circular motion from the hip joint.
This brings the heel of the foot
behind the body. The hamstrings and
gluteus maximus (backside muscles)
play a very big part in this
movement.
The hips and waist should be steady without a lot of side to side movement.
The back should be straight and relaxed, not bent at the waist.
The shoulders should be relaxed, The arms should be bent at approximately
90 degrees and the motion should be from the shoulder not the forearms.
As the arm moves back it should continue to stay in 90 degree flexion.
The hands should be held with the palm facing inwards not down. If you
prefer to hold your hands in a fist, the thumb should rest on the forefinger.
The head should be up with your eyes looking ahead not down.
Try not to think about the movement too much. Instead try to feel the cycling
motion, and visualise it in your mind while you're running. You will know
when you have got it right, you will be able you feel it.