In the past, it was believed that your running stride (step length) was something you were born with and would last a lifetime; all you had to do was apply it to stay fit. However, current views suggest that by scientifically altering your running stride, the results can be significantly improved.
Nowadays, we are less active. Many people blame their jobs: sitting at a desk, commuting… This lack of physical urgency leads to underutilized muscles. To burn body fat, running is one of the best methods. The latest scientific studies published in Men’s Health show that you can enhance your running stride, provided you are patient and adhere to a strict training discipline.
Old and New Advice
1. Old View: Your running stride is something you were born with and will last a lifetime; just try to make use of it.
New View: You can improve your running stride. Indeed, runners have more efficient strides than most of us, using considerably less energy at all speeds. A running stride is considered effective when it feels comfortable and reduces the risk of injury. Here are three ways to enhance your running stride effectively:
– Shorten Your Stride: Most people run with long strides, which can lead to a higher risk of falling or slowing down. To correct this, let your entire body “lunge” forward when you run. Your feet will be less close to your body.
– Overcome Gravity: Reduce the number of times your feet touch the ground. When running, think about pulling your feet back as soon as they make contact with the ground.
– Minimize Vertical Movement: Imagine there is a ceiling just a few centimeters above your head; this will help you maintain a straighter and more effective posture when running.
2. Old View: Speed is hard to improve.
New View: Everyone can train to achieve better speed. Today’s runners can run 20% faster than before. High-speed training will push you to run at full capacity. You will burn more calories as it requires more energy to run. Running faster is an effective companion for fitness training, and it helps fast-twitch muscle fibers work efficiently. Here’s how to train:
– Warm up for 5-10 minutes with an easy jog.
– Sprint one loop, then jog one loop.
– Sprint two loops and jog one loop.
– Sprint three loops and jog one loop.
– Sprint four loops.
– Cool down by jogging slowly for 5-10 minutes.
3. Old View: Run fast uphill, then slow down downhill.
New View: Run fast downhill, then slow up the hill. Sprinting downhill is a fundamental principle for training long-distance runners. Running fast downhill increases pressure on your legs, allowing for better control; it helps you run faster as your muscles become accustomed to the necessary quick strides.
Once or twice a week, after completing an easy workout, perform 4-6 sprints downhill for relaxation, each lasting about 20 seconds. Between these sprints, jog slowly uphill.
4. Old View: Strength makes you run faster.
New View: Utilizing your power helps you run faster. Incorporate jumping exercises into your running training; this will enhance your capacity and strength more effectively. Follow these exercises:
– Single-Leg Squat Jumps: Stand on your left leg, step your right foot forward halfway, arms along your body. Lower yourself until your left knee is about 1 inch (2.54 cm) off the ground, then jump up as high as you can. While jumping, switch your foot position so that when you land, your right foot is in front of your left. Lower yourself down to continue jumping again. Aim for 16-24 jumps (8-12 for each foot).
– Single-Leg Box Jumps: Balance on your left leg, jump onto a platform about 10-18 inches (25-45 cm) high, land on your left foot, then jump back down using the same leg. Repeat jumping on your left foot about 10-20 times before switching to your right leg.
5. Old View: Stick to a strict training regimen.
New View: Be flexible. Forcing yourself into a pre-determined training schedule can sometimes be counterproductive. Start your training day with either a challenging workout or an easy one. If you aim for a hard workout but find it tedious, switch to an easier one. If you feel energized while doing an easy workout, feel free to shift to a harder one.
6 Steps to Improve Your Running
Run Upright: Imagine there are strings attached to your shoulders pulling you upright while you run, preventing you from leaning forward (leaning wastes energy).
Relax: Tension in your arms, shoulders, neck, and face should be effectively reduced. Your arms and fingers should be relaxed, allowing your arms to float and your jaw to move comfortably.
Proper Breathing: Your breathing should be rhythmic and deep, and you should feel your diaphragm – not your chest – doing the work. Exhale in a controlled manner. When you run, avoid shallow breathing.
Footstrike Midfoot: Reduce your stride length, landing on the midfoot (landing on the toes uses more energy).
Run Softly: The harder your foot hits the ground, the less effective your running will be. Aim for a soft landing when your feet touch the ground.
Symmetrical Arm Movement: Check your form in front of a mirror; if one arm is bent more than the other, work on creating balance in your arm movements while running (like two wings).
