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Toward More Efficient Running
by Libby Laufterle
http://www.frunning.com
Most runners enjoy the simplicity and accessibility of
running as a sport and as a means of exercise. Running
requires little specialized skill and offers a host of
positive benefits for physical and psychological health.
However, many runners jeopardize their running careers by
not paying attention to three basic points that help
them to run longer and more often. If you think you might
be one of those runners, pay attention to the running
technique points that follow.
1. Watch your feet: Keep your knees aligned directly
over your feet at all times to minimize knee strain
while running. Running on your toes tends to stress
delicate achilles tendons; a foot-strike that uses
more of your foot tends to help you avoid excessive
shortening of the achilles tendons while running and is
also kinder to your knees, hips, and lower back. Unless
you're experienced at clambering over rough trails, stick
to flat running surfaces for your runs.
2. Stride length: The best stride length for you is one
that allows you to run smoothly. Many runners make the
mistake of over-extending their running strides. While
a longer stride is more efficient for speed, it may make
inroads into your endurance capacity. Choose a stride
length where you can comfortably run about three steps
per second and where you can minimize your impact with
the running surface as much as possible.
3. Upper body: Keep your arms and hands relaxed. Allow
them to swing freely as you run. Bend your arms at the
elbows. Your arms act as levers while running, and shorter
levers are moved more efficiently with less drain on your
endurance. Your trunk should be upright to keep your
center-of-gravity. . .centered!
These three items, when properly attended to, help you
to run faster, longer, and with less risk of injury.
Running should be fun. Pay attention to efficient
technique so yours stays that way!
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