Running technique and movement training

Running technique is, alongside the metabolic (internal) parameters, one of the most important determinants of endurance performance.

The term "movement economy" refers, in simple terms, to the degree of energetic efficiency of running movements. Or in other words, how much energy is consumed with each stride? From observations and studies in recent years, we can conclude that a large number of runners who work on improving their running technique or movement optimization can achieve significant performance improvements.

Improving running technique is particularly relevant for runners who run at a high level and have ambitious goals. When the stride is too long and the foot lands far in front of the body's center of gravity, energy is wasted. The momentum of the running movement is slowed down with each step, and high forces act on the muscles, tendons, joints, and bones, increasing the risk of injury. The risk is especially high for runners who land on their heels, as there is a danger of landing too far in front. It is lower for those who land on the midfoot, automatically placing the foot closer below the body's center of gravity.

Running with an upright posture:
At the end of the flight phase, just before the foot touches the ground, the brain sends a signal to the muscles to prepare for impact. The muscles contract to stabilize the joints. However, if this communication is faulty or too slow, the information does not reach the muscles in time. If the upper body is not properly aligned, ideal landing is not possible. If you have a hollow back, the upper body shifts backward and you land with your foot too far in front. If the upper body is leaning too far forward, clean landing is also not possible.

This section of the Running Coach Training covers the following topics:

• Is there such a thing as the "ideal" running technique?
• What are the determinants of an economical running form?
• Which aspects of running technique should I definitely consider, and where do I have individual leeway?
• What approaches are suitable for improving/changing running technique?