CORRECT RUNNING FORM: 5 TIPS FOR PROPER TECHNIQUE | Sage Running

Summary

In this informative video, Coach Sage Kanaday and Coach Sandy Knight discuss essential running form basics to enhance efficiency, speed, and injury prevention. They emphasize the importance of cadence, aiming for 180 steps per minute for optimal impact reduction. They also address the negative effects of excessive braking force and the need for proper pelvic stability to avoid inefficient side-to-side hip motion. The coaches touch on the significance of arm and hip rotation, advocating for a straight and upright running posture to maintain forward momentum. Lastly, they advise minimizing vertical oscillation for a more efficient run, suggesting that focusing on one aspect of form at a time can lead to better results without causing tension.

Takeaways

• 🏃 Running form is crucial for efficiency, speed, and injury prevention, and it's not just natural—it needs to be consciously worked on.
• 📈 Cadence, or steps per minute, is key to running efficiency; aiming for around 180 steps per minute is generally recommended for distances over 5k.
• 🔄 A higher stride rate of 180 steps per minute reduces impact force and can help save your legs while running, especially on hard surfaces like concrete.
• 🚫 Minimizing braking force is essential; avoid landing with your foot too far in front of your body to prevent reactionary forces that push you backward.
• 🌟 Efficient running form involves landing under your center of mass and propelling yourself forward, rather than heel striking which adds braking force.
• 🚶‍♂️ Minimizing pelvic drop and side-to-side hip movement can enhance running efficiency and reduce the risk of lower back injuries.
• 💪 A strong core is vital for maintaining stability and proper hip mobility, which in turn helps in maintaining an upright and efficient running form.
• 🔄 Quick stride rate can help decrease hip sway by reducing the time spent on the ground, which is beneficial for efficient running.
• 🤸‍♂️ Avoid excessive rotation and arm crossing; maintain forward and backward arm motion to keep the body aligned and moving in a straight line.
• 🦘 Minimizing vertical oscillation or bounce helps in focusing on forward motion, which is more efficient and sustainable over long distances.
• 🎯 Practice focusing on one element of running form at a time to avoid tension and maintain a natural, enjoyable running experience.

Q & A

What is the primary purpose of discussing running form basics in the video?

The primary purpose is to improve running efficiency, increase speed, and reduce the risk of injury by understanding and applying proper running form techniques.

Why might running form not come naturally to some people?

Running form might not come naturally to those who start running later in life or have developed bad habits such as sitting for long periods, which can affect their running posture.

What is 'cadence' in the context of running, and what is the recommended steps per minute for different distances?

Cadence refers to the number of steps a runner takes per minute. For sprinters under 5k, it might be over 190 steps per minute, while for longer distances like 5k to marathon, a cadence of around 180 steps per minute is considered most efficient.

How does maintaining a cadence of 180 steps per minute help a runner?

Maintaining a cadence of 180 steps per minute helps reduce the impact force per stride, which saves the legs in terms of efficiency and reduces the risk of injury.

What is 'braking force' in running, and how can it be reduced?

Braking force is the resistance created when a runner's foot lands in front of the body, causing reactionary forces that push the runner backward. It can be reduced by ensuring the foot lands under the body and by maintaining a quick stride rate.

Why is it important to minimize ground contact time while running?

Minimizing ground contact time is important for reducing impact forces, increasing running efficiency, and preventing injuries caused by excessive braking and jarring forces.

What is 'trough' in running, and how does it affect a runner's efficiency?

Trough refers to the side-to-side motion or pelvic drop of a runner's hips. Excessive side-to-side motion or hip drop can be inefficient and potentially cause lower back issues.

How can a runner minimize hip drop and maintain stability during running?

A runner can minimize hip drop and maintain stability by having a strong core, proper hip mobility, and ensuring that the hips do not sag from side to side with each step.

What is the significance of 'rotation' in running form, and how should it be managed?

Rotation refers to the twisting motion from side to side that a runner might exhibit. It should be managed by maintaining an upright posture and ensuring that the arms and hips move in a straight forward and backward motion, rather than twisting.

Why is it recommended to minimize vertical oscillation or bounce while running?

Minimizing vertical oscillation or bounce helps to focus on forward motion, reduces unnecessary up and down movement, and improves running efficiency over long distances.

What advice is given for runners who are trying to improve their form?

Runners are advised to focus on one element of form at a time to avoid tensing up and to maintain a loose and natural running style, making the practice enjoyable.

What additional resources are recommended for runners looking to improve their core strength and running form?

The video suggests watching Sandy's core routine video and observing elite runners like Sage to understand proper form. These resources are linked in the video description.