Running technique exercises, essential to improve

A question I often hear is... "But is it really important to include running technique exercises in my training?" My answer is always this resounding: «Yes, very important». Immediately comes the following question: "And what running technique exercises should I do?"

In this article I will explain the benefits what do the running technique exercises and I am going to make a proposal of those that I consider appropriate for before and after….

Running technique exercises

If we carried out a survey among runners and runners, we would find a large number of proposals on which are the most effective or most recommended running technique exercises. The truth is that each athlete has their favorite running technique exercises. But what I'm sure everyone agrees on is stressing the importance of running technique exercises for benefits which undoubtedly have to improve as a runner.

And what are those important benefits of running technique exercises? Well, basically there are these three:

1. Running technique exercises help to be more efficient in the race.
2. Running technique exercises help avoid many unwanted injuries.
3. Running technique exercises help increase coordination and agility when it comes to running.

There are several expert studies that affirm that 15-20 minutes of running technique exercises in each training session imply, after an 8-week program, an evident improvement in the athlete's running technique.

The problem of many people, especially in the area of ​​the popular runner, is that they believe that doing running technique exercises is a waste of time because they don't get tired; In other words, they believe that they would be making better use of their time by running more or doing series or anything else that requires effort and, therefore, fatigue. Well, it's not like that.

Practical case that demonstrates the improvement of the running technique

Running technique exercises are essential to progress in the world of running and we are going to demonstrate it with a simple practical case.

Let's imagine that we are going to run a 10K, that test that we are preparing with so much effort and dedication to run it in, for example, 40 minutes; but it turns out that with our running technique we usually support with the heel and it takes us 220 milliseconds to get the foot off the surface instead of supporting the metatarsus (on tiptoes) which would allow us to take 200 milliseconds. We may think that the difference between heel and metatarsal support is imperceptible in time because it is only 0 seconds, but let's remember that we are talking about 02 kilometers.

It is enough to carry out a simple calculation to understand what we are talking about: 40' x 0,02 x 170ppm (steps per minute) = 136 seconds, which is equivalent to nothing more and nothing less than 2 minutes and 16 seconds. It is clear, then, the difference that running technique can make in order to run more efficiently and therefore lower the final time in a competition.

It doesn't matter or it doesn't matter until you see that your marks can improve a lot, which is why it's really important to perform running technique exercises in each training session: yes, in all of them.

And once the importance of running technique exercises to aspire to improve race times has been demonstrated, the next question is logically... but how do I do them, when and what exercises?

The ideal would be to put yourself in the hands of a qualified physical activity and sports professional. Having the planning and evaluation of a professional in the field will guarantee you better efficiency at work.

How to do the running technique exercises and when?

The first thing would be to choose a battery of exercises that I will leave at the end of the publication. In my personal case, there are running technique exercises that I put more emphasis on on the days of the series and others that I prefer for after filming as a complementary session.

These drills need to be done for 30-40 meters + a 30-40 meter straight as well to achieve that positive transfer.

The moment to carry out this complementary and at the same time almost "mandatory" training to improve our running technique will depend on the objective of the day; If we do 'series' work, it would be around 15-20 minutes before the effort (whether interval or fractional work), in that specific warm-up phase that will help us finish activating by interspersing some stretches at the end.

To make it clearer, the complete training would be like this: continuous running + active joint mobility (if you usually do it) + running technique (10'-15') + 2-3 straight lines + series + gentle jogging to release.

We have talked about the days of series, but there are also days of soft shooting; these days we will carry out the career technique work after filming, as a specific complementary work.

Personally, on light rolling days I am in favor of dedicating more time to running technique exercises, with about 30 minutes. I explain it in a concrete way: I do a 12-kilometer run below my first threshold and then I do about 30 minutes of running technique exercises. And so that those 30 minutes do not become too boring for me, I try to give it a positive transfer: every 5 minutes I do a straight line of 100-120 meters at 90%.

As a recommendation, I would like to point out that the running technique work that will allow us to improve efficiency and economy when running during the race must be done in a planned manner and we should not do it (unless it is an objective) with a lot of fatigue .

What running technique exercises to do?

We have reached the expected point. The exercises should start from the most general to the most specific, that is, from arm mobility to the complete movement of the race.

Exercises for series (each athlete has their own but this is an option):

Guideline recommendation to follow: 30-40 meters of exercises + 30 meters of fast running + walking lap.

• Arm mobility (optional).
• Reactive ankle.
• Lateral race or lateral displacement.
• Heel-buttock with one leg with anterior cycle.
• Heel-buttock with both legs with previous cycle.
• Soldiers (also called Russian steps).
• Skipping short.
• High skipping one leg.
• High skipping both legs.

Exercises for after shooting (each athlete has their own but this is an option):

These are some of the different running technique exercises that exist; It can also be an option to do these exercises one day and another day only wall drill + stair climbs with drives.

Guideline recommendation to follow. 30-40 meters of exercises + 30 meters of fast running + walking lap.

• Arm mobility (optional).
• heel toe
• Reactive ankle.
• Hopping feet together.
• Lateral race or lateral displacement.
• Heel-buttock with one leg with anterior cycle.
• Heel-buttock with both legs with previous cycle.
• Soldiers (also called Russian steps)
• Skipping short.
• High skipping with one leg.
• High skipping with one leg and the other reactive ankle.
• High skipping with one leg and the other Russian step.
• Skipping high offset one leg (''African dance'').
• Skipping high every 3 movements one leg high.
• Skipping high with both legs
• Triple Seconds.

Glossary of terms

skipping: Traditional running technique exercise in athletics. It is executed raising the knees above the waist. It is one of the usual exercises in warming up since it involves activation in a very effective way by assuming the increase in heart rate and, therefore, the increase in circulation. It can be done on the ground (without displacement) or by smooth running.

wall drill: They are performed with the hands resting on the wall or on a railing and are used to determine the correct posture for the race: what should be the inclination of the trunk, what should be the knee and hip flexion, what should be the plantar flexion...

reactive ankle: It is an exercise similar to jumping rope but with alternate feet.

Little soldiers: Strides with straight legs. You have to try to lengthen your strides with your legs straight but driving only from the ankle.

Bibliography:

• Souza RB. (2016). A videotaped, evidence-based analysis of running biomechanics. Phys Med Rehabil Clin N Am 27(1):217–36.
• Moore IS. Is there an economic career technique? (2016). A review of modifiable biomechanical factors that affect running economy. Sport Med. 46(6):793–807.
• Mero A, Komi PV, Gregor RJ. (1992). Biomechanics of sprinting: a review. Sport Med. 13(6):376–92.

Text to 42K of :

Jaume Albaranez

Physical trainer

Athlete from the CD Metaesport team. She is studying Physical Activity and Sports Sciences at the University of Valencia.
Jaume Albarañez, physical trainer

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