When many runners learn the push, extend, and pull method of the landing, they often become sore in the hamstring and gluteal muscles because they are not used to this muscle engagement during a run. While running, the muscles of the posterior chain and core should be engaged throughout the stride. Again, practice pushing back, extending the leg, and having an active pull upon impact, rather than bouncing up and off the leg. This inefficiency places greater strain on the joints when landing. Spending too much time airborne in between steps makes you look like you are bobbing up and down. Drills like barefoot running on soft surfaces, running backwards focused on light and quick steps, or kicking the heels to the butt quickly help you become light on your feet. Spending too much time on your landing creates immense pressure on the joints. It is common for beginners to run with a cadence of 140 to 160 steps per minute.Īt these low cadences, you are either spending too much time on your landing, adding unnecessary height to each step, or your muscles are not properly engaged. Efficient running occurs at 180 steps per minute. Cadence is Too SlowĪ common problem with beginning runners is they simply are not turning over their feet quick enough. This will also help you keep proper muscle engagement throughout the run. Upon landing on the mid-to-fore foot you should focus first on pushing back and off of the foot, then transitioning into quickly extending the leg behind, and lastly pulling the heel back towards the butt then forward to carry in to the next step and complete the motion.īy maximizing not only the push, but also the extension and pull of the leg, you will maximize the power and length of your stride. If your mobility is okay, assess the landing and carry over phase of your running. Are your hip flexors tight? Can you dorsiflex your ankle properly without discomfort? A few weeks of mobility drills for problem areas should increase your stride length. If mobility is the issue, look at obvious problem areas. There are two possible issues if you are unable to open up your stride: your mobility, or the way you land and carry over to the next stride. To run stronger and faster, address the following three major inefficiencies before speed training and tacking on the miles. But through experience, we know it works, and that’s what matters. Kind of like the “ what the hell effect” in kettlebell training, we don’t have specific reasoning to describe exactly why certain programming is so effective. But I have found this to be a sweet spot for beginner to intermediate runners to improve their running form and speed. I do not have a specific formula as to why the time frame of the mile should be 8 minutes. If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. If you’re running slowly, there’s a good chance you’re running sloppy.Įvery human should be able to run a mile in 8 minutes with proper form, and as a coach, this is my requirement for clients to progress in mileage. Speed is often overlooked, but is a very important factor for safe running. This includes learning to land on the mid-to-forefoot, having a relaxed jaw, hands at or just below 90 degrees swinging lightly with the opposite leg, landing softly, a slight forward lean from the ankles, and a good posture. Speed Over Distanceīasic running technique has to be established before work can begin on speed and inefficiencies. You might be able to go out and survive that six-hour marathon, but that doesn’t mean it’s a good idea. It’s time to stop running endless miles just to punch a hole in your belt. Running 26.2 miles with poor form is the equivalent of taking a jackhammer to your knees and hips. Completing a marathon or adventure race may earn bragging rights, but most people never think about the damage they’re inflicting on their bodies. This isn’t elitism, or about having to be fast to run, but rather the necessity of needing a good base of speed in order to be safe. These people had no business running more than 1 mile, let alone 10. When I worked in a corporate office, I heard countless people congratulating themselves for running 10 miles over the weekend in 2 hours or finishing a 5k in 35 minutes. Running quantity has trumped quality for a long time. In the next year, up to 80% of runners will be sidelined with an injury. Running is an essential function that every human should be able to perform correctly.
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