Since the dawn of man, humans have had the innate ability to run. In primitive times, we would chase our prey down in packs. We became quite efficient at what we did best - speed on two limbs. Through the years, due to an increase in a sedentary lifestyle, we have began to loose touch with our limber ancestors. Every step we take seems to be our last because we expel too much energy. Just like a well tuned car, when everything is working right we get the best bang for our buck. So how do we become more efficient in our running? Read the following pointers which are sure to make your next run enjoyable and efficient!
Go Slow
Running is a discipline with one simple muscle pattern performed millions of times consecutively. Therefore to work on proper running form you must go slower - but not too slow where your gait pattern seems unnatural. Run at a comfortable pace (no gasping for air) and really think about your movements such as foot strike, hip flexion, a straight back, etc. By performing this at a slower speed, your body will adapt this proper form when you increase your speed. If you notice improper form - slow back down! Practice makes perfect.
Force
Who says an endurance runner needs resistance training? I DO! If you can increase the force your legs are capable of generating, you will decrease the amount of effort they will require to push off the ground. In addition, if you can conserve energy with every stride you take, you will go faster. By adding resistance training or complex plyometrics to your workout routine, you are sure to increase your running efficiency.
Cadence
Studies have shown that the most efficient runners tend to have a step cadence of about 90/minute (EX: their left foot contacts the ground 90 times per minute). Why? with an increased cadence, you spend less time in contact with the ground. The more time you spend with one foot on the ground (ultimately a lower cadence), you can deplete your glycogen stores up to 50% faster. This loss in energy will cause a deterioration in form, which may increase your overall energy expenditure. Therefore, with a cadence around 90/min, you will be most efficient.
Stride Length
For long distance runners, the most efficient stride length is shorter than for athletes competing in 800m distances. This is due to the fact that endurance runners rely on the aerobic system to keep us going while anerobic metabolism is the key focus for shorter distances. By minimizing our hip flexion and not attempting to drive our knees high during each step, we can conserve energy. Optimally, our knees should be ahead of our whole body slightly, which I will explain here...
Anterior Lean
By using gravity to your advantage, you can increase your running speed and efficiency. By leaning forward slightly, you do not require your hip flexors to work as much, and your knee should be ahead of your chest slightly. In addition, running is a form of jumping, therefore you are always falling forward. By causing this controlled fall, you will be able to increase your speed and efficiency.
If you have any more tips, please feel free to add them in the comment section below!
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