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Author Topic: Become a more efficient runner  (Read 1548 times)

lencemedjai

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Become a more efficient runner
« on: March 31, 2009, 07:38:53 AM »

Become a more efficient runner
By Ken Axford, USAT Level I Coach

Below is a list of some important running techniques that can help you run faster and more efficiently.

Stride length and stride rate
The most common inefficiency in the average runner is over striding. This is typically visible by a heavy heel strike and a low stride rate.  The target stride rate for most age group runners is between 88-90 foot strikes per minute (how many times one foot hits the ground per minute). By targeting this rate, (or higher) athletes will often shorten their stride to become more efficient and lessen strain on their joints.

Foot strike
Foot strike is very closely related to stride length and rate. The optimal foot strike is mid foot or in some cases forefoot. A heel strike is the runner’s way of putting on the brakes. This is also very hard on hip and knee joints. 

Arm movement
Arms are an essential part of running. They provide balance and often, additional power. Keep arms close to the body, elbows bent about 90 degrees, and do not cross the center line of the body. Keep movements “quit” and relaxed. 

Body position
Forward lean or lack thereof can play a major part in efficiency. The best general thought to have while focusing on body position is: "run tall.” This means run with your head high, looking 15-30 feet in front of you.  Run erect with your shoulders back and arms at your side.  (remember #3)  A slight forward lean of about 5-6 degrees is often optimal to assist in proper foot strike and cadence.

Shoes
Yes, shoes! This is one of the most often overlooked yet essential aspects of running well. Many foot shapes, gait types, and stride techniques require many different types of shoes. Buy your shoes from a reputable running specific store that will analyze your foot along with your run technique to offer an optimum shoe.

Ken Axford is a USAT Certified Level 1 coach and the head coach of Fast-Tri Sports.
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the body achieves what the mind believes

rj

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Re: Become a more efficient runner
« Reply #1 on: March 31, 2009, 08:01:37 PM »

heel striker gihapon ko.
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lencemedjai

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Re: Become a more efficient runner
« Reply #2 on: April 01, 2009, 06:56:43 AM »

drills @ track would help greatly
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rj

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Re: Become a more efficient runner
« Reply #3 on: April 01, 2009, 07:17:59 PM »

drills @ track would help greatly

we still have to get a definite reply from cebu city govt as to when the ccsc oval will be changed as the oval is practically not useful anymore, hehehe, that's what we are lobbying for now.
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BORDZ

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Re: Become a more efficient runner
« Reply #4 on: April 01, 2009, 10:02:33 PM »

Become a more efficient runner
By Ken Axford, USAT Level I Coach

Below is a list of some important running techniques that can help you run faster and more efficiently.

Stride length and stride rate
The most common inefficiency in the average runner is over striding. This is typically visible by a heavy heel strike and a low stride rate.  The target stride rate for most age group runners is between 88-90 foot strikes per minute (how many times one foot hits the ground per minute). By targeting this rate, (or higher) athletes will often shorten their stride to become more efficient and lessen strain on their joints.

Foot strike
Foot strike is very closely related to stride length and rate. The optimal foot strike is mid foot or in some cases forefoot. A heel strike is the runner’s way of putting on the brakes. This is also very hard on hip and knee joints. 

Arm movement
Arms are an essential part of running. They provide balance and often, additional power. Keep arms close to the body, elbows bent about 90 degrees, and do not cross the center line of the body. Keep movements “quit” and relaxed. 

Body position
Forward lean or lack thereof can play a major part in efficiency. The best general thought to have while focusing on body position is: "run tall.” This means run with your head high, looking 15-30 feet in front of you.  Run erect with your shoulders back and arms at your side.  (remember #3)  A slight forward lean of about 5-6 degrees is often optimal to assist in proper foot strike and cadence.

Shoes
Yes, shoes! This is one of the most often overlooked yet essential aspects of running well. Many foot shapes, gait types, and stride techniques require many different types of shoes. Buy your shoes from a reputable running specific store that will analyze your foot along with your run technique to offer an optimum shoe.

Ken Axford is a USAT Certified Level 1 coach and the head coach of Fast-Tri Sports.

noted
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rap

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Re: Become a more efficient runner
« Reply #5 on: April 02, 2009, 03:43:29 PM »

good thing im not a heel striker anymore.  ;)
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rj

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Re: Become a more efficient runner
« Reply #6 on: April 07, 2009, 11:11:15 PM »

good thing im not a heel striker anymore.  ;)

mao diay kusug na kaayo!

ay nalang pag road bike uy!
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rap

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Re: Become a more efficient runner
« Reply #7 on: April 08, 2009, 07:07:09 PM »

good thing im not a heel striker anymore.  ;)

mao diay kusug na kaayo!

ay nalang pag road bike uy!

dili ui!! mas kusog pa la nako bro!!!  ;)
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kithoy

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Re: Become a more efficient runner
« Reply #8 on: June 07, 2012, 09:40:14 PM »

drills @ track would help greatly

bai mangutana ko, unxay mga running drills nga ma recommend nimo?
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