Running Form: Correct Technique and Tips to Avoid Injury

Summary

Brad Currents emphasizes the importance of correct running technique to enhance performance and reduce injury risk. He outlines key fundamentals such as maintaining good posture, using the arms effectively, and avoiding over-striding. Currents advises imagining pedaling a bicycle for foot strike, using the Achilles tendon for explosive force. He demonstrates 'strong foot' versus 'lazy foot' techniques, stressing the need for focus at all speeds. The video concludes with a call to action to practice good technique, even while jogging, to avoid reverting to inefficient 'lazy foot' running.

Takeaways

• 🏃‍♂️ Proper running technique improves performance and reduces injury risk.
• 🧍‍♂️ Start with good posture: stable pelvis, forward-facing shoulders, and relaxed hands.
• 💪 Pump your arms at a 90-degree angle, avoiding any side-to-side swaying.
• 🏋️‍♀️ Maintain balance by keeping your center of gravity over your feet, avoiding over-striding.
• 🚴‍♂️ Mimic pedaling a bicycle with quick foot movements, dorsiflexing the foot for explosive power.
• ⚡ Utilize the Achilles tendon to spring off the ground quickly, avoiding dragging your feet.
• 🏃‍♀️ Sprinting is a great way to learn good technique, as improper form has a bigger impact at higher speeds.
• 📏 At all speeds, aim for a tall, straight posture, slightly forward-leaning, similar to elite sprinters like Usain Bolt.
• 🔥 Imagine running over hot lava to motivate quick, snappy footwork, even while jogging.
• 📚 Consistent practice with drills can help refine and perfect your running technique.

Q & A

What is the primary focus of the video?

The video focuses on improving running technique to enhance performance and reduce the risk of injury, emphasizing posture, foot strike, and efficient use of the Achilles tendon.

Why is good posture important for running?

Good posture helps maintain a stable center of gravity, which allows for efficient energy use while running and prevents excessive side-to-side or forward-backward movement, reducing injury risk.

What is the correct arm movement during running, according to the video?

The correct arm movement involves pumping the arms in a 90-degree angle, keeping them relaxed, and avoiding any side-to-side motion. The energy should come from the upper muscles while maintaining a forward-facing posture.

How should the feet strike the ground while running?

The feet should strike the ground with a quick, explosive force, similar to pedaling a bicycle. The foot should dorsiflex, meaning the toes are flexed upward, and land lightly, pushing off quickly to generate forward momentum.

What common mistake do runners make regarding foot placement?

A common mistake is over-striding, where the foot lands too far ahead of the center of gravity, causing inefficiency and increased impact on the joints. This leads to loss of energy and greater injury risk.

What is meant by 'lazy foot' in the video?

'Lazy foot' refers to a running style where the feet drag along the ground without using the explosive power of the Achilles tendon, leading to inefficient movement and increased impact trauma.

How does 'strong foot' differ from 'lazy foot'?

'Strong foot' involves using the Achilles tendon for explosive power to push off the ground quickly, resulting in efficient, smooth movement. 'Lazy foot' lacks this energy, leading to inefficient, dragging strides.

Why is sprinting an effective way to improve running technique?

Sprinting forces proper running form because the penalty for poor technique is much higher at faster speeds. It helps runners engage the right muscles and maintain a good posture, which can be carried over to jogging and endurance running.

What role does the Achilles tendon play in efficient running?

The Achilles tendon acts as a spring, storing and releasing energy with each step. Using it correctly helps generate explosive force, allowing runners to push off the ground quickly and efficiently, reducing the impact on joints.

What mental imagery does the video suggest for proper foot strike?

The video suggests imagining that you're pedaling a bicycle over hot lava, encouraging quick, light foot strikes that avoid over-striding and help maintain explosive forward momentum.