With a better running technique, running will be smoother, it will also be more fun and easier. This can cause your progression to accelerate and reduce the risk of injury. read more aboutinjury prevention training. One thing that is important to keep in mind is that something that can work very effectively for one person may not be optimal for another. Ideally, we could want to provide a universal method of running, but because we have different genetic preconditions, there is no definitive answer to what a correct running technique can be.
- For beginners
- For the next run in the rain
- For the next run in the heat
- For the next run in the darkness
- For the next run in terrain
- Targeted running training
- How to prepare for a mile
Tips for running technique
The feet should be under the body
An error that can often occur among runners is that they take too long running steps. Which leads to excessive use of knees and hips. You quickly get a little stuck in a sitting position and land more on your heel, and your foot ends up in front of you. If you are overpronating, the pronation movement will be greater when you roll all the way from the heel and over to the forefoot.Pronation, overpronation and underpronation
Then you end up spending more energy than necessary on winding down the step and you are consequently more exposed to damage. To correct this, you can practice by taking shorter and more steps. By increasing the stride frequency, the hip will straighten more and the feet land more on the middle or forefoot, and will thus have a more correct position in the stride.
The next time you run, look for a song or playlist that follows 180BPM so you can keep up, as 180 steps per minute is considered the ideal step rate.
Our lightrunning shoes is perfect for long runs and also has very, very good cushioning so that it maintains comfort throughout the trip. Best suited for flat surfaces such as concrete, gravel and treadmills.
As mentioned above, the hip should be straightened. Maintain a good posture, stay high and try to keep your hips straight and stable. It should not move either up or down for each running step, but move in a clean and straight line.
Your arms should also not have any excessive and unnecessary use during the run. You should be relaxed in the shoulder and have a 90 degree angle in the elbow. It should be relatively relaxed, where you do not clench or clench your fist, and move straight ahead.Again, do not move your arms too far forward or backward.
One thing at a time
If there's only one thing you need to work on, it's perfect. But if it turns out that there are several things that you need to improve in your running technique, you should be careful not to overdo it too much at a time. It is a good idea to focus on one thing at a time and move on to the other when you have managed to correct one mistake.
You have friends who run and who tell you how much fun it is, and think for yourself that you have a great desire to do what you and. Who does not want to have fun Maybe you have already tried, but noticed that the first run was perceived as surprisingly tough than you had expected.
To avoid this mistake, follow our advice below.
Get off to a great start
Remind yourself that you always have the opportunity to alternate between running and walking. There is no one forcing you to run the whole trip. Set yourself small incremental goals throughout your trip that allow you to alternate walking and running. Look for things in front of you like a particular tree or sign, and use that as a measure of how far you are running or when you will try to run again next time.
Avoid getting lactic acid prematurely by making sure you do not get too high a heart rate. To make sure you get the best running pleasure, take it easy on your first runs so that you can actually enjoy the ride.
The distance is not important
Avoid taking goals based on the distance, rather take out the clock and set goals where you, for example, run and walk around 30 minutes. Can also be nice if your runs are in the same area, for example around a track, because then you can more easily see your progress.
Remember that the treadmill and nature are different
If you started running on the treadmill in your gym or at home for that matter, you may find that running outside can be more difficult. Mostly due to natural causes such as air resistance and the fact that nature can offer unforeseen terrain. If you go the other way, you may want to change the slope of the treadmill. Increase it to 1% or more so that you get a more similar resistance.How to get started with training
Running in the rain
The run can be as good in the autumn rain as it can be during hot days, open skies and sun. As the saying goes, there is no bad weather, only bad clothes. With the clothes in the box, you also have to get ready to get used to the cold that the Nordic countries offer in addition to the rain.Running jacket for women
The colorful clothes can be a lifesaver. Especially if you are out running in busy areas. They make you extra visible to motorists who may find it difficult to turn away or slow down when it is slippery. When it is dark outside, we would also recommend using reflectors or clothingreflex on himself.
With the rain comes the importance of dressing extra well and with clothes that can separate the water away from you. If you get wet, you will also get cold more easily. Avoid wearing cotton. Cotton is not your friend in the rain as the fabric can get heavy and wet.Check out our running jackets here.
Also read:Tips for good winter running. It is not always possible to predict that the weather will be perfect for race day, so taking a few runs in the rain will prepare you for a possible "crisis".
You can always use the treadmill
If the weather is really a crisis outside, it might be just as well to go to your nearest fitness center and use their treadmill, or an indoor treadmill. There are limits on how much you need to prepare for sports events and if the weather is too bad in them, they will also be canceled. Examples can be if it is lightning, if the wind is too strong or if it is too slippery outside.
Running in the heat
For some, the heat can break the willingness to do activities that make one sweat further. Using some of our tips for training in the heat and how you can best protect yourself from the sun, may be a good idea for your next run in the summer.
Customize your workout
Prepare for temperature fluctuations during the day and adjust your exercise plan accordingly. As the temperature rises, your heart rate will rise in line with it and will make your workouts extra tougher than usual.
In the morning, the temperature is lower than it is during the day, so you can perform your more intense sessions at this time. Later in the day, you may want to adjust your running by slowing down and following your heart rate.
Be sure to get enough fluids and salt
It is incredibly important to get enough water when it gets warmer, as we sweat far more than we usually do. If it was not bad enough, then you will sweat all the more during exercise and the importance of drinking increases. We excrete both water and salt in the sweat, so be sure to drink something with electrolytes as well.
Adjust your training clothes with the heat and protect yourself from the sun
Get on youclothes that are comfortable to wear in the heat and that may also protect you from the sun to some degree. Darker colors can protect you from the UV rays better, but lighter colors feel cooler in the heat. You can also try to cover the exposed parts of the body against the sun if necessary.
A good set will besunglasses with good UV protection, enlight caps which transports heat away from the head, a top and shorts or tights. Another thing is to make sure that you always use sunscreen, as you are exposed to a lot of sun during the run and especially the longer ones.
Running in the dark
The run in the dark overlaps a bit with what it is like to run in the rain. So even if the rain and the darker times present some challenges, it does not mean that you have to give up on the outdoor trips. All that is needed are some adjustments in the wardrobe and mentality.Good training clothes for the winter
Make sure you are seen
Your clothes should be colorful and have a reflex so that you are seen. Motorists and other road users must see you in such a way that you avoid something catastrophic happening.
Prepare for where you are going to run
Running in the woods can be more complicated when it is also dark. If you have the equipment needed to take the run in the forest or otherwise demanding areas / terrain you may encounter in the dark, then you can just run away. If you do not have it, you should investigate what you might need for it. For example, a headlamp.
Drop or turn down the volume of the podcast / music
To be on the safe side when running around in the dark, you should be extra careful. Things that can distract the senses like music and the like should be reduced so that you can be more present.
Running in terrain
If you love running in terrain, where you can experience fun things like mud, snow slush, roots that have been wet from rain and the like or trees that have been felled by the wind - you should take a look at our tips to help the running.Tips for the long haul
Take short steps
Here is a simple tip that can teach you how to reduce the risk of slipping. Take short steps. You do this by lifting your kicking foot instead of kicking yourself up and away from the ground. As described in the running technique above, try to land the forefoot just below the body. If it is even smoother than expected, then you can also lower gravity further by bending your knees and leaning slightly forward to get better balance.
Out in the terrain, you can experience as mentioned tree trunks and you can also encounter larger rocks as well. This is fun, but you should also be careful! With a strong kick you can jump over these obstacles, but the surface must allow it and the obstacles must be realistic to be able to jump over without harming yourself. Just think about it before you complete the jump.
High lifts and knees
In trails, you may find that the surface may be uneven and it may also be that you encounter small roots that may be invisible on the go. If you exaggerate the running movement and lift your foot and take short steps, you can avoid stumbling and give yourself better control.
In the snow, it will be a good idea to use high knees. Loose snow can suck the soul out of you on the run. Tighten up and follow the running technique described earlier in the article, but just add it to take short steps and pull your foot up under you instead of pushing yourself forward.
Targeted running training
If your training is aimed at a specific goal, it will be beneficial for you to divide the training into focus periods. With focus periods, one can explain it so that it is about quantity, speed and specificity. How to distribute this is very individual and depends on previous "experience", what your goals were, strengths and also your weaknesses.
Also read:Why warm up before exercise
What is the purpose of this workout?
The training session should reflect the goal you have set. Here you must disregard the fact that only "collecting kilometers", it should have a specific purpose. Do you want to get more speed and frequency on your legs, improve the present threshold you have achieved, maybe get better running economy or to just use the training session to contribute to recovery
Assess the amount of intensity in the training
Now it so happens that there is one broad agreement among sports researchers and several trainers that distributing the intensity in the training program, where you have a high weekly training volume with a limited proportion of higher intensity - leads to a better result.
This has been named the 80/20 rule, which practically means that you distribute the week with 80% low intensity and the remaining 20% is carried out with a heart rate of about 85% or higher of the maximum heart rate.
When to carry out the long intervals?
The long intervals can be introduced during the period you want to improve your speed. As you approach the race you have set as your goal, you will increase your focus on your competitive pace. The sessions will thus be divided into blocks with long intervals and short flow breaks in between.Interval training for beginners
How to prepare for a mile, milestone.
Now that your running technique is correct, - and you have run in different terrain, the goal is a long distance run like a mile. But how to prepare to run for so long without losing motivation along the way or for running in its entirety Here are some great tips for accomplishing a milestone in life.
1. Keep up the pace, but save energy in the end. Find a song that works and gives you motivation - find a tempo that makes you endure the long distance, which still gives you the iron to the last stage.
2. Vary your running between ground training and interval training for more endurance.
3. Remember to warm up before all the runs.Heating and stretchingis extremely important to avoid strain injuries.