What is a good running technique?

Question

I want to tryout for cross country this fall and I want to be in good shape. I have alerady been running alot, but I'm not sure the way I run is "correct." So I need a technique for running.

Answer 1

Do not just go on long runs every day. Try and mix in some shorter but faster workouts like 200's or 400's. Or you could run a fartlick (not sure on spelling) which is a run that has a pick up every few minutes. It should be about 30 to 45 secs and then slow down to your normal pace. Make sure to have a watch.

Answer 2

Hello. I am a semi-professional Runner (I didnt make the olympics unfortunatly) and I am trying to help Americans become more fit.

I am currently working on a website on which you can submit your fitness information and I give you a personal Training program. The website is not up and running yet, so I currently am allowing people to email me their information and giving programs out that way. THIS IS FREE.

This is not a scam. I am not asking for any personal information. You dont even have to give me your real name. If you choose to get a personal training program, please email me ([e-mail])

Height

Weight

Age

Gender

Name (or alias)

Best Mile Time

Best 5k Time

# of Miles you are willing to run per week

Level of intebsity you are willing to do (easy, medium, hard, etc.)

Amount of time you can set aside for running each day

Current fitness self rating (1-10)

Current Mileage per week

Distance of current long run

Current # of days ran per week

Current running shoe

Why do you want to become fit?

My program is based on the Lydiard System. If you are skeptical feel free to look him up.

Answer 3

You want to run from heel to toe.

Answer 4

Let's start from the feet and move up:

Foot - land on the ball of the foot heel barely (like a sheet of paper) off the ground to almost flat footed.  If you get a lot of heel strike or up too much on the toes you will risk injuries such as:  shin splints, tendonitis, hip injuries, etc.  This is due to the force that is coming  back from the ground going up the front of your leg (shins, knees, etc) instead of the back of your leg (glutes, hamstrings, some calf).

Ankle:  Should be at 90 degrees.  If you are pointing toes forward, same injuries as with above.  Also you will be pulling your body forward with your quads instead of pushing yourself forward with your glutes and hamstrings.

Legs:  Running is about putting power into the ground.  The more power you put into it, the more you get back, the faster you are etc.  Does not matter if you are walking or sprinting, same concept.  Power in the body has to do with muscle recruitment.  The more fibers you recruit, the more power you get.  The Gluteus Maximus (your butt) is the biggest muscle of the body, you need to learn how to use it.  Next, you can recruit the hamstring muscles, also large muscles.  On the flip side, if you recruit your calf muscles too early, these will fatigue and then this becomes your point of failure and you will fatigue quicker.

Body:  You should not bend at the waist.  You should run upright to may a very slight lean forward but only if you can maintain your core.  If you bend at the waist, you will lose some of the power from your ground to your waist.  Think of a rocket.  If you curved the rocket itself what direction would it go from takeoff?  Do not let your body rotate when you run.  If it does, you need to work on your abs/obliques.  Make sure that your core is activated.

Arms:  90 degree.  Smaller than that angle and you will activate and fatigue your biceps which will then tense up your shoulders.  More than 90 degrees and you now have a long pendelum.  The longer the pendelum the slower it is.  90 is most efficient.  Arms should not cross the body either.  This can also be a sign of weak abs.  

Head.  No tilting.  You want the cervical spine to be neutral.

The key is going to be activating and moving the muscles you want to while minimizing any inefficient movements.  The less that you make your body work, the more endurance and speed you will have.

Good Luck!

Answer 5

run naturally. If you try to change your technique you'll get fouled up. You can concentrate on 180 steps per minute. When running up hills- dont lean forward, and keep your feet under you. Make sure with your arm swing, your fist passes slightly past your hip

Answer 6

go to youtube

search bernard lagat

search haile gebrselassie

they are 2 of the best distance runners in the world

examine their stride,arm movement

and then when you are running try to do what they are doing