HOW TO RUN RIGHT

Im­prove your run pos­ture and times with these tips

Triathlon Plus - - Training Zone -

Un­less you come from a coached track or road run­ning back­ground, in our ex­pe­ri­ence we find that run­ning is the most tech­ni­cally ne­glected of the three triathlon dis­ci­plines. Run­ning is the hard­est of the three dis­ci­plines on our body, and causes the most in­juries. Few triath­letes have been taught how to run.

This is at odds with how we should ap­proach run­ning, so here we fo­cus on pos­ture to help re­duce the wear and tear on our bod­ies, and avoid in­juries.

IDEN­TI­FY­ING POOR POS­TURE

Look out for these key in­di­ca­tors, and check your­self reg­u­larly: • Are you slouched? • Are your shoul­ders hunched? • Is your neck bent over? • When you walk do you lean over from the waist, eyes fo­cused on the ground just in front of you, with plod­ding steps? • When you do a light run/jog, are your shoul­ders slightly for­ward, eyes and head down with a small bend at the waist, stride slightly pon­der­ous or laboured? Prac­tis­ing your pos­ture in ev­ery­day life is the key to repli­cat­ing it while run­ning. Af­ter all, when you run your body is un­der stress no mat­ter how good a run­ner you are, there­fore de­vel­op­ing good habits and check­ing your­self reg­u­larly while you are at rest ed­u­cates your body to do you the same while run­ning too.

TIPS FOR DE­VEL­OP­ING GOOD RUN­NING POS­TURE

• Keep your head up with eyes look­ing into the dis­tance, only in­ter­mit­tently check­ing the road sur­face. Pick a spot in the dis­tance to fo­cus on, while think­ing of run­ning tall. • Your body should be in a straight line with no bend at the waist. This is a tough one to man­age con­sis­tently par­tic­u­larly as you get tired. By push­ing the pelvis for­ward this should make you more up­right, while again try­ing to run tall. Imag­ine a string pulling your head up. • Lean slightly for­ward. To achieve this, bend for­ward at the an­kle so your body weight is slightly for­ward. This adds to your for­ward mo­tion while keep­ing your back straight. • Keep your arms re­laxed, with shoul­ders pulled slightly back. You should feel as if your chest is opened up, in­stead of con­stricted by the weight of your up­per body. This also helps breath­ing ef­fi­ciency. • Fi­nally, re­lax. These in­ter­ven­tions are hard to master straight away, so do so grad­u­ally. If you feel your­self tens­ing up, stop to shake out the ten­sion, re­set, and try again.

PUT IT INTO PRAC­TISE

As part of your train­ing, you should be do­ing some eas­ier runs. This is a great time to think about your pos­ture. You can take it as far as to spend some time walk­ing with good pos­ture be­fore you start your gen­tle run, think­ing about your pos­ture.

Dur­ing your run choose two stints of five min­utes or so where you take the time to con­cen­trate on the above points.

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