Become a Better Runner in Your Next Triathlon
Becoming a better runner is a top priority with many triathletes. Becoming better isn’t only about speed though. Proper running form plays an important part of becoming a better runner, and, if your form is off, your speed and your performance will fall short of your full potential.
Better running comes from five different things: your posture, stride, cadence, shoes and strength training can all make a difference in your performance.
Posture
Your posture alone can shave several minutes off of your time while reducing the amount of effort you need to work. Correct posture can also help protect you from various injuries from shin splints to torn muscles.
Many runners have a head-first (hunched over) approach. Instead, aim for straighter back your torso extended up and chest forward. Your arms shouldn’t be out to the sides or pumping up and down, but bent and slightly crossing in front of your torso without crossing the centerline.
Here are more tips for improving your running posture in this short video:
Shorten Your Strides
Longer strides create a braking force as you land with your lead foot. Shorter strides can actually help you run faster because less force is then required to propel you forward again. Shorter strides reduce the need to pull yourself forward. Instead of leaning forward at the waist, like many runners do, lean forward at the ankles instead. By shortening their strides and not overextending, many runners see marked improvements in their times.
Increase Your Cadence
One way to shorten your strides is to increase your cadence – how many steps per minute you’re taking. In this short video, I discuss run cadence and show how you can increase your cadence:
Find the Right Shoes
Many shoes designed for runners provide too much cushioning and support than what’s really needed. Too much cushioning creates the feel that you can pound away on the track instead of landing as lightly as possible. The more contact you have with the ground, the more force is required to get you moving forward again. On the other hand, too little cushioning (if you’re not used to it) can lead to lower leg injuries or hip and back problems as your body is not used to the extra pounding. Seek out a local running store with knowledgeable staff who can fit you for the best shoe for your body after watching you run. You’ll soon run more efficiently and be less prone to injury.
Strengthen Your Muscles
A stronger and more powerful muscle is faster, more enduring and resistant to injury. Add strength training to your running regimen. Exercises like squats, lunges, good mornings and plyometric box training can quickly increase the power and strength of your leg muscles. As you build stronger leg muscles, you will also be able to increase the amount of time you run.
Good luck!
Krista
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Multiple IRONMAN Triathlon finisher and overall female winner of the Galesburg Half Marathon, Coach Krista Schultz has literally helped thousands of endurance athletes and non-athletes achieve their success through coaching, consulting, clinics, seminars and performance testing. She has written articles for magazines like Triathlete Magazine and Runner’s World and is the founder of She Does Tri for Women, which focuses on helping females achieve confidence through health and fitness.
