Running, just like that, is simple. However, when the effort to pursue a certain goal is optimized, work and improve the running technique so that the effort is optimized and the risk of injury is reduced. Look, there’s no single right way to run.
Each athlete must adapt the technique to their particular way of running. What are the keys to improving the race technique? What exercises help us perfect it? Let’s see.
Keys to The Running Technique:
The factors or keys that allow any athlete, whether or not elite, to improve their running technique are as follows:
The posture of the body when running: when it runs, you have to keep the posture upright and relaxed, so as not to strain the neck and shoulders and prevent muscle fatigue.
The posture of the arms and hands: both hands and arms, must be aligned and make the right movement to take advantage of the power and speed plus they bring when running. They shouldn’t be tight or too loose; keeping the 90th angle for the elbows to balance the upright position.
Strengthening the core: having well-worked abdominals and middle chore area and strong enhancements sports performance and avoids injury.
respiraciónBreathing: This must provide the oxygen that the muscles need to activate. In the middle of the race, the ideal is to take a diaphragmatic breath, adjusting the pace to the intensity of the race.
The ideal step (rhythm) and foot support: take care that the pass is neither too short nor too long and you will avoid knee injuries. The stride is unique. In addition, the landing of the foot should be taken care of to optimize the race technique.
Walking on Toes and Heels
The big toe is essential for runners, especially to avoid annoying and painful plantar fasciitis. Walk first over your fingers with your knees well stretched for 30 seconds and repeat four full cycles.
Then, with short steps, walk on heels lifting everything the tips of your feet can. Both movements have to be done with their feet forward, out, and in.
Side Race
With arms forward and back at the same time, work is done on the coordination of the movement to every leap that occurs during the race. In the lateral movement, the rubbing occurs between the ankles when it is at the top of the jump.
Skipping
This type of exercise helps to improve arm movement to optimize the race technique. It has to start with a normal skipping, with the elbows flexed while lifting the knees very often and without advancing the site.
Then, to correct the posture, you become a skipping from behind, throwing the trunk forward, and looking for the buttocks with the heels. It is completed with a semi-race on site carrying his knees to 60 degrees.
Running on TipToe
During this exercise to improve the running technique, you have to monitor whether or not your knees are bent. In the first scenario, we can force the muscles: it takes your feet forward and pulls your arms backward while you rest only the tips of your fingers. You barely have to flex your knees.
Impulsions
You have to take a jump as a step with the same leg and in the middle of the exercise change the legs of support and jump. In this way, we work with the game of support and impulse.