We all know how important and essential training is to improve our physical shape, go for miles and miles, and thus accumulate hours of hard work. In order to achieve good results, we need good equipment, such as shoes for plantars fasciitis. In order to achieve a level that allows us to face more serious challenges each time.
It is physical training, to which we give more importance and dedicate more time, as it should be, and most of the time, we give very little importance to the fact of trying to run in the most efficient, correct and economically possible way, that is too technical training.
As in any sports movement, there is a correct running technique that is applicable for all people, what we must do is adapt it to the physical characteristics of each person or runner and to the geological characteristics of the terrain.
Running is a cyclical movement, and this causes an expenditure of energy, due to the contraction of the muscle fibers, which produce our displacement. If we do this movement in a coordinated and effective way, we will reduce energy expenditure, and therefore improve our performance and our fund. How much would we improve our brands if we managed to increase our stride by one centimeter with the same effort?
The running technique is developed in three phases: reception, impulsion, and flight.
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The footrests on the ground slightly in front of the body, since the excessively advanced support, would slow down the progress of the race. The support of the foot must be active, favoring the work of traction so that the advance of the body takes place, prior to the Drive phase. The force with which we hit the ground is cushioned by the elastic characteristics of the muscles and tendons of both the foot and the rest of the leg, and these same characteristics will help us to perform the Impulsion, therefore the work of strengthening of all the muscles involved, will benefit from the stride.
The knee will be slightly flexed at the moment of impact in order to mitigate it, but not excessively since we would cause an increase in the contact time on the ground and therefore a decrease in speed. The lower the speed of the race, the longer the contact time will be, so if we intend to go fast, we must mitigate it. The free leg in this phase passes grouped with the foot tucked under the buttock and never in a pendulum, in order to promote the elevation and advancement of the hip.
When our center of gravity exceeds the vertical of the support, we begin the phase that lasts until the foot, through the metatarsal, loses contact with the ground. The speed with which the center of gravity travels the distance from the moment of impact to takeoff will mark all the time of contact with the ground. As we have said before, if we intend to go fast, it is important that we reduce this contact time, which, logically, is favored by good muscle strengthening.
The greater the driving force, the greater the speed we will achieve in the race. It is the “twin”, “soleus”, “plantar” and “finger flexors” muscles that have the maximum responsibility in the Impulse. The free leg collaborates in the displacement, launching forwards and upwards, a movement in which the “gluteus” acquires great importance.
The tip of the foot loses contact with the ground. If we take into account that during this phase there is a loss of speed, we must ensure that it is the optimal one, that is, not excessively long, forcing the foot to hit the ground, also trying to keep the center of gravity from rising too high ( do not jump).
Remember that running in an aligned way, saves effort, working the technique is not easy, but it is very interesting to dedicate training time to it because it greatly improves effectiveness and energy economy, and therefore we will be much more competitive.