Info: running training

Your natural running style depends on your individual physique and statics. If you train regularly, you will certainly want to optimise your personal running style at some point. This not only allows you to run faster and longer with less effort, but also reduces the risk of overuse injuries.

If you've ever observed other runners, you've probably noticed that there are more beautiful (aesthetic) and less beautiful running styles. Running errors, unsuitable running shoes, cramped arms that swing back and forth in front of the body, hollow crosses, strides that are too long - all of these can have a negative impact on your running style and use up too much energy that you would actually like to use for running.

You can influence around 90% of your performance with endurance training and 10% with technique training.

Strong muscles are a good preventative measure against poor posture, slipped discs and back pain. Weak pelvic and core muscles also have a negative effect on running posture and running style. You can pay attention to the following points during running training:

• Look about 10 metres ahead at the ground to relieve the strain on your neck muscles and run more relaxed.

• The "control" of your body starts in your head! Keep your head upright but make sure your cervical spine is in a relaxed position.

• The arms swing loosely back and forth in the direction you are running.

• The hands are relaxed and hardly move at all. The thumb rests loosely on the index finger, the back of the hand points outwards.

• The forearm and upper arm form almost a right angle.

• The thigh swings forwards in the front swing phase until the ankle is approximately vertically below the kneecap.

• The foot touches down slightly in front of the body axis. The footprint is active and directed backwards. The knees and hips are fully extended during the push-off.

• The heel swings to the height of the knee or above (depending on the running speed) during the back swing phase.

• The upper body is erect, almost stretched, so that the spine is relieved and can swing in a relaxed manner above the body's centre of gravity. This allows you to lengthen your stride by up to 2 cm!

• With a fluid running style, the centre of gravity moves up and down only slightly. This saves a lot of energy!

• Beginners often sit with their pelvis tilted backwards. The pelvis should be tilted slightly forwards. This automatically straightens the upper body.

• Sometimes a mental image helps to make the movement more fluid: imagine that you are being moved like a marionette. Invisible strings are attached to the head and torso, which carry out the movements and keep the body upright.

-> complete medium distance: Demonstration / imitation / mutual observation / correction

-> if available, shift to a slightly sloping/rising terrain (hill/wall)

Running technique when running downhill / uphill

If you have to run downhill, this is where the greatest strain occurs. Reduce your speed when running downhill (even if it could be quite fast right now!). The upper body should be slightly tilted back.

When running uphill, lean your upper body forwards a little more than if you were running straight ahead. Make sure you take short steps with a more intense impact and let your arms swing vigorously.

That's a bit of a lot of points to remember, you might be thinking?
The best thing to do is to set yourself a small goal for each run. For example: "I'll make sure that my foot touches down just before the centre of my body."

Note (possible repetition according to the motto: constant dripping wears away the stone):
It would be even better to have a running style analysis carried out by a specialist. Practically all sports equipment shops now do this and help you choose the right shoes. However, progress can also be made here with the help of fellow runners (observations and tips).
You can also improve your running style with a regular strength training and stretching programme. Balancing exercises, optimal leg stretching and a regular running ABC programme are also very good.

1 flipchart with instructions for running training (optional)