Running efficiently

Hi folks,

On a recent Parkrun an experienced runner said to me that if he could give any new runner advice he would tell them to learn how to run efficiently and he wished he had done that far sooner than he did.

I gave this some thought and then delved into google world to find out what he meant.

Using some of this new found google running technique knowledge i have on my last two runs forced myself to run with shorter strides and to quicken my steps to go faster as opposed to lengthening my strides stretching out in front. I also forced myself to keep my head up, shoulders not slouched and used my arms to help my forward motion.

I noticed that by taking these points on board i was able to run for longer, wasn't as physically tired and bizarrely my pace was faster !!

Clearly i will never be aerodynamic given my top heavy size but i would like to learn more about how to expend my energy more efficiently to make me a better runner and also make running more pleasurable.

Is there a "go to" how to learn to run properly and efficiently website / blog which identifies the real key points to take on board?

Obviously me trying out the techniques outlined above has had a real positive impact.

The guy also mentioned that no-one teaches us how to run and again, thinking about it, i think he is right.

It is great when you can adapt and make yourself better at running or make it easier - although changing my technique has given me aches where previously there were none

[Frenc Graduate]

That’s really interesting! I definitely notice when I take shorter, faster strides things seem a bit easier, dare I say more efficient! Less so if I’m striding out. And keeping the head up and shoulders relaxed helps too. But it’s remembering to do it all 🤣. More often than not the wheels come off, especially towards the end of a long run, and I’m always relieved the form police aren’t out and about! 😊😊😊

[Hidden in reply to Frenc]

"The wheels come off" 🤣🤣🤣🤣

Absolutely they do. I had to keep putting them back on throughout the run. 🤣🤣🤣

I found it really strange taking shorter strides to go faster by moving my legs quicker but blimey, it was much easier on my breathing than taking longer faster strides.

[Hidden in reply to Frenc]

Frenc,

I done my first ever Fartlek this morning and all the wheels came off ....... simultaneously 🤣🤣🤣🤣

[Frenc Graduate in reply to Hidden]

Lol I hope you managed to get them back on! 😆

[Hidden in reply to Frenc]

I think one rolled into the canal 😆

[Frenc Graduate in reply to Hidden]

That’s no good - hopefully it didn’t get stuck under a shopping trolley 🛒.

[IannodaTruffe Mentor]

If you read all the FAQ Posts here, healthunlocked.com/couchto5... you will find all the above techniques mentioned in various different posts.

Short strides reduce impact stresses and are more efficient because there is no braking effect of a long stride.

Good posture improves breathing efficiency by not restricting windpipe and lungs.

Your post might just have triggered me into putting this all together in one FAQ post.........wait and see

[Lablove Graduate in reply to IannodaTruffe]

Yes please, as a novice ‘runner’ any help would be very welcome.

[Instructor57 Graduate]

This may help ! youtu.be/KXS0DlpWKd4(Not working as expected?)

[Hidden in reply to Instructor57]

Some great points in that video to take on board. Thank you

[Instructor57 Graduate in reply to Hidden]

James Dunne on YouTube is a great resource

[Hidden in reply to Instructor57]

Just been going through my "stats" and have been running regularly at 155 steps. Obviously only as exact as the watch 😀

My last two runs I have done at around 170 and were the longest and most comfortable runs i have done.

Its great that we can make things easier with technique modifications. Thank you.

[Instructor57 Graduate in reply to Hidden]

Yes, it's surprising how technique can improve the feel and therefore the outcome of a run

[RunBrianRun Graduate in reply to Instructor57]

Very useful. Thank you.

[DylanTheRabbit Graduate in reply to Instructor57]

That's really interesting. I'm going to have to get filmed. I've got my suspicions about what I'll see...

[Speedy60 Graduate]

The Running channel on YouTube has some great technique videos

[sisaac6]

So I used to run, competitively, as sprinter back in my heydays. And my coach used to absolutely go ape s*** if I didn’t focus on my form. But to hold your form one has to have a bit of core strength. Otherwise you’re right the wheels come off, literally. It happened to me many a time on the home straight of a a 400 meter race. At one of the park runs a chap came over and complemented my running style (I wasn’t aware I had one🤣). He asked me how I can move quickly while looking effortless. That’s when I realised why my coach was a stickler for form. So when I go out for my runs nowadays, I avoid the temptation to elongate my stride. I just chop and bounce. Choosing the right music is sometimes a big help as it gives me a tempo to run too.

[John_W Graduate in reply to sisaac6]

Chop and bounce?

Not heard that before ...

[sisaac6]

🤣🤣 shorten your stride and run off the balls not soles of your feet. Don’t run flat footed.

[Poppup]

I'm going out on my week 9 run 3 tonight (can't believe I've got that far) will definitely try & take this advice on board but do struggle with multi tasking - remembering to breath, keep my body & head up and concentrate on my foot work might all be to much, but I'll give it a go, thank you for the advice😂

[Hidden in reply to Poppup]

Good luck and enjoy your graduation. Well done on getting through the programme.

[Dexy5 Graduate]

I just love that someone at parkrun took time to pass on this knowledge. This is why I love it so much . ♥️

[nowster Graduate]

I was mindful of this post when going out doing my intervals run this morning.

In the slow sections I was doing a "shuffle" at about 160spm at 100cm stride length (about 6min/km) and in the fast sections I was "striding" at about 175spm at 125cm stride length, back straight, head up, pushing with my toes and kicking back a little (about 4'30"/km).

I wouldn't be able to sustain the fast speed for more than a couple of minutes at a time, though!

[Hidden in reply to nowster]

Your shuffle is as fast as my sprint 😃

[nowster Graduate in reply to Hidden]

It's all relative! I'm now getting used to being lapped by the folks at parkrun doing 20 minute 5kms.

[DylanTheRabbit Graduate]

I've been trying to get my cadence up by taking little steps. I'm quite chuffed that my cadence was up in the high 170s and even up to 180 this evening. I've got a book by Mark Cucuzzella called run for your life. It has a fair bit about running efficiently and drills to help with form. It is actually too dense with info for me at the moment, but I'm sure I'll keep dipping into it as I progress.