The 3 Principles of Running
Running is based on three principles that will help you improve your running technique. Among these are Toe striking, proper posture, and arm swing. By following these principles, you’ll be well on your way to a more efficient running technique. Let’s get started. First, let’s not forget the importance of foot contact. Your foot should touch the ground on the outside of your foot, forefoot, or mid-foot. Your heel should not touch the ground when you land. This will cause you to generate more force, lose more energy, and can lead to injury.
Toe striking
There are many arguments for and against toe striking as a principle of running technique. While there is no definitive answer to this question, research shows that forefoot striking is a better form of running technique. This may be due to the fact that the forefoot is better suited for absorbing loads during early stance phases.
Another reason to not use toe striking as a running technique is the strain it places on the calf tendons and Achilles tendons. While this running style is great for sprinting, it is not a sustainable running style for long distances. Endurance runners should aim for the midfoot to touch the ground, not the heel. This will reduce strain on the achilles tendon, calf muscles, and lower the risk of injury. You will need to adjust your technique for a while.
Both heel striking and toe striking can be very effective, but they can also be harmful for your body. Heel striking can cause knee injuries. Mid-foot striking, on the other hand, is more beneficial for the knee and reduces impact. Although mid-foot striking can be more efficient, it is more likely to cause injury to the knee or calf.
The FSI is the standard in footstrike analysis. It indicates ground reaction force vector. Its limitations are that it does not focus on the foot’s muscular system during foot striking. However, researchers have attempted to determine more precise values.
Proper posture
Running is all about proper posture. This principle is essential for your appearance and for your health. You can avoid injury and pain by correctly positioning your body. There are two types of posture: static and dynamic.
Running with a good posture will be the most efficient. Instead of slouching and hunching, you should be in a straight line from your ankles to your head. To facilitate this, try telling yourself, “Run tall!” This will remind your to stand straight and raise your head. A helium balloon attached to your forehead can help you stand tall. Your shoulders must be extended and your back straight.
Arm swing
Proper arm swinging is an essential part in running technique. Arm swings should be made by driving the elbow backwards, not the hands forward and backward. This will decrease the chance of shoulder and neck pain. Moreover, it will allow runners to keep their hands relaxed and avoid tightening them.
While the arm swing is important for running, it can vary in size depending on your stride length and speed. Slower paces will allow you to have a more active arm swing, while those running at faster paces should try to keep them relaxed. The arm swings from the top, so the longer the arm is the slower it will swing. Excess elbow extension will disrupt the timing of the swing and the cadence of your running.
You can improve your arm swing by looking in a mirror, or having a running buddy take photos of you. While running, take a look at your arm and check for air between your elbows. Olympic marathon silver medallist Meb Keflezighi looks for a triangle of light between the torso and his upper and lower arm.
Relaxed and uncrossed arm swings are best. If you have difficulty with this, try holding a bag of potato chips in your hand. You should try not to clench your fist because this will cause muscle tension up the arm, reducing your running economy. An arm swing exercise can improve your running form and speed.