You’ve completed your first 5K this summer or are training for your first Half Marathon and are interested in how to be more efficient with your running. Will it ever become effortless? To a degree it will, but that just takes time on your feet and practicing techniques while running. I wanted to spend some time on the running biomechanics and give some tips that may save you some energy in the long run (so to speak).
Keep in mind, these tips are for the runner who is planning on distances of a 5K or longer. Running sprints at a track meet or for sport such as football or soccer wold require different techniques and philosophy, but to be an efficient runner for general fitness, there are some drills that you can practice while on your jaunt.
Tip #1 - Run Forward.
While running, one can spend a lot of extra energy by letting their arms and knees sway from side to side. I swear I’ve seen some runners weave so much that they actually complete about 14 miles within their 13.1 mile race. Let your arms move forward and back in a relaxed motion and don’t let your hands cross your midline or belly-button. Let your thumbs point the way you want to go…forward.
At the same time, makes sure that your knees are running forward and not buckling inward with each stride, or pointing outward. Let your knees point you to the direction that you are headed. You will prevent a lot of IT Band issues and knee problems by “keeping your knees running over top of your ankles.”
During your next run, practice these drills for 2 min at a time. Run with your arms staying to your side for 2 minutes and then return to your relaxed run. Then think about your knees running forward to 2 minutes. Practicing these running efficient drills will eventually turn them into habits that will increase your endurance and keep you injury free.
More to come on running your Personal Best.
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