Many runners don't think about their form, which is usually a bad idea. If you want to improve your running technique and become a faster runner, it's important to pay attention to these small details. In order for you to get the most out of your workout, you should focus on strengthening certain muscles in your legs that support good running form, stretching certain muscles before or after runs so they don't tear or get injured during exercise activities, and improving your posture while running to be less prone to injury while doing so.
Strengthen your ankle muscles.
Ankle strength is crucial for proper running form. If you don't have strong ankles, it's difficult to keep your feet from rolling inward or outward when you run, which can cause injury and make you less efficient.
To build up those muscles, try these exercises:
- Calf raises. Stand on the edge of a step or platform with your heels hanging off the edge (you should be able to feel the balls of your feet). Raise yourself onto tiptoes and hold for one second, then lower back down until just before your weight shifts onto the ball of each foot. Repeat this movement 10 times per set before moving on to toe raises (same setup) or ankle rolls/circles/squeezes/pumps/rotations/pumps while standing on one leg--all great ways to improve ankle strength!
Strengthen your hip muscles.
Strengthening your hip muscles is an essential part of improving your running form and preventing injuries. The best way to do this is by doing exercises like squats, lunges, and step-ups with proper form. If you have any injuries or concerns about doing these exercises without a qualified professional's supervision, consult a doctor before proceeding.
Stretch your calves and Achilles tendons.
The calves and Achilles tendons are the two major muscles in your lower leg. They help you run, walk, and jump by contracting when you flex your toes upward.
To stretch these muscles:
- Stand on one foot with both knees bent at 90 degrees (like a runner's stance). Make sure to keep your back straight and chest up throughout this exercise!
- Raise your other foot off of the ground as high as comfortably possible without losing balance or bending over forward too much. Hold this position for 30 seconds before repeating with each leg once more.
Improve your running form.
- Keep your head up. The human body is designed to run with a relaxed, natural posture, in which the head is held high, and the shoulders are relaxed. If you tend to run with your chin tucked down and shoulders hunched forward, this can cause strain on muscles in the neck and upper back. It also makes it harder for you to breathe deeply--which makes sense if you think about how much more oxygenated blood needs to get from your lungs into every cell of your body when running at full speed versus walking slowly!
- Don't lean forward or cross your arms. If you find yourself leaning forward while running (or even worse...crossing arms), try placing an extra hand towel on top of each shoulder blade so that it balances out the weight distribution between both sides of the body--this will help prevent any unnecessary stress on joints caused by over striding or improper breathing patterns during exercise sessions as well as post-workout soreness.
You can improve your running technique by strengthening the right muscles, stretching them to avoid injury, and improving your form.
Strengthening the Right Muscles
As you run, your muscles contract and relax to propel you forward. The more powerful the contraction, the faster and farther you'll go. To strengthen these primary muscles in your legs and core, try some of these exercises:
- squats (with weights)
- lunges (with weights)
- step-ups on a bench or chair (holding dumbbells)
Stretching the Right Muscles
- Stretching makes sure that all of your muscles are ready for action when they need to be used during a run. It also helps prevent injury by keeping everything loose and limber so there isn't any undue strain on joints or tendons as they move through their range of motion--and stretching after exercise can help reduce soreness!
Conclusion
The most important thing to remember when it comes to improving your running form is that there is no one way that everyone should run. Everyone has strengths and weaknesses, so what works for one person may not work for another. The key is finding what works best for you and making sure you keep practicing it until it becomes second nature!
