How to Improve Your Running Technique?

Isabel del Barrio 6 min. of reading Running Leave a comment

Running technique is a basic and essential requirement for any runner. Training your movement pattern will allow you to perform better, be biomechanically efficient and, most importantly, stay away from joint and muscle injuries.

In this article we cover practical exercises and the fundamental pillars for re-educating your stride. You can also complement this reading with our video on the YouTube channel.

Why is it essential to work on your running pattern?

Human beings have a natural movement pattern that is evident from an early age. However, sedentary lifestyles and poor daily posture shorten the hip flexors, weaken the glutes, and alter our natural biomechanics.

Recovering a good running technique (a “reset” of the proprioceptive system) allows you to:

Reduce joint impact.
Improve running economy (spend less energy at the same speed).
Take advantage of the elastic energy of tendons and calves.

The 3 pillars of perfect running technique

To move more efficiently, your training should focus on three basic tools:

1. Posture

Natural running requires an aligned, upright posture. There should be an imaginary line running from the ankle, through the hip and center of mass, up to the base of the skull.

Incorrect posture (leaning forward)	Correct posture (aligned)
Excessive inclination from the hip	Hips and pelvis high, facing forward
Stride lengthened out front (braking)	Impact right below the center of mass
Greater energy expenditure and risk of lower back injury	Reduction of braking and impact forces

2 Cadence (Rhythm)

Cadence is the number of steps or ground contacts per minute. An optimal cadence (traditionally set around 170-180 steps per minute, depending on the person) minimizes ground contact time and reduces impact, preventing overstriding.

3 Relaxation

Running while tense generates involuntary muscle contractions. Keep your shoulders low, fists loosely closed, and jaw relaxed to avoid unnecessary caloric waste.

Is it bad to land on your heel?

When the stride is lengthened excessively, the tendency is for the first impact to occur on the heel. The human heel is not evolutionarily designed to absorb large impacts without support.

According to biomechanical studies by Dr. Daniel Lieberman (Harvard University), runners who consistently land on their heel (heel strike) experience a transient impact force peak that is not observed in those who land on their midfoot or forefoot. Working on technique helps you land with the midfoot beneath your center of gravity.

Running technique exercises (Drills)

Incorporating these exercises into your warm-up (1-2 days per week) will help your neuromuscular system assimilate the technical movement.

1. Russian Skipping (Straight Legs)

While maintaining an upright posture, move forward taking small hops with your legs fully extended. Contact should be reactive and made exclusively with the metatarsal area.

Goal: Strengthen the ankles and improve foot reactivity.

2 Arm Raises and Postural Alignment

Run 30-meter stretches keeping your arms extended above your head.

Goal: Force the spine to stay upright, activate the back muscles (key for postural hygiene), and minimize excessive pelvic swaying.

3 Heel to Glutes

Move forward with a pulling motion where the heel reaches toward the glute. Keep your torso straight and coordinate the movement with your arms.

Goal: Strengthen the hamstrings and mechanize the stride recovery phase.

4 High Knees (Athletics “A” Drill)

Raise your knees to hip height alternately and in a coordinated manner, aiming for high frequency and minimal horizontal advance.

Goal: Improve power in the push-off phase and strengthen the hip flexor.

The role of nutrition in the face of technical fatigue

One of the biggest enemies of running technique is muscle fatigue. As the kilometers add up, glycogen depletes, stabilizing muscles tire, and posture tends to slump, increasing the risk of injury.

To maintain impeccable technique on long runs, nutritional support is key:

Hydration and electrolytes: Replenishing mineral salts helps maintain proper muscle contraction and delay the onset of cramps.
Intra-workout carbohydrates: Using easily digestible energy sources helps sustain blood glucose levels, allowing the nervous system to keep sending efficient signals to your muscles to maintain your running pattern.

Frequently Asked Questions (FAQ)

How many times a week should I train my running technique?
Ideally, incorporate technique routines (10-15 minutes) into the warm-up of 1 or 2 easy running sessions per week.
Should I try to change my stride abruptly?
Under no circumstances. The transition to a midfoot strike should be very gradual. A radical change will overload the calves and Achilles tendon. Do it gradually with the exercises proposed.

Bibliography

Bramble, Dm and Lieberman, DE (2004), Endurance Running and the evolution of the genus homo.
Bonacci, J., Saunders, P. U., Hicks, A., et al., Running in a minimalist and lightweight shoe is not the same as running barefoot: a biomechanical study, British Journal of Sports Medicine, 2013, vol. 47, pp. 387–392.
Calais- Germain, Blandine, Anatomía para el movimiento, Barcelona, La Liebre de Marzo, 2011.
Chicharro, J. L. and Sánchez, D., Fisiología y fitness para corredores, Champaign, Illinois, Producciones Prowellness, 2014.
Cook, G., Movement Functional Movement Systems, Santa Cruz, California, On Target Publicactions, 2011.
Daoud, Adam I., et al., Foot Strike and Injury Rates in Endurance Runners: A Retrospective Study, Medicine & Science in Sports & Exercise, American College of Sports Medicine, 2012, vol. 44, n.o 7, pp. 1325–1334.
Horack, Fay B., Postural orientation and equilibrium: what do we need to know about neural control of balance to prevent falls?, Age and Ageing, September 2006, vol. 35, suppl. 2, pp. ii7-ii11.
Lieberman, Daniel E., et al., The human gluteus maximus and its role in running, The Journal of Experimental Biology, 2006, vol. 209,
pp. 2143-2155.
Tam, N., Wilson, J. L. A., Noakes, T. D. and Tucker, R., Barefoot running: an evaluation of current hypothesis, future research and clinical applications, British Journal of Sports Medicine, 2014, vol. 48, pp. 349–355.
Van Gent, R. N., Siem, D., Van Middelkoop, M., B. W., Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review, British Journal of Sports Medicine, 2007, vol. 41.
Verstegen, M. and Williams, P., Core Performance Endurance, New York, Rodale Books, 2007.

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