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running stride/form tips

lazysusanlazysusan member
in Health & Exercise
Is there the "perfect" stride/form to help increase running speed.  At the running store he actually told me to shorten my stride to hit with my whole foot instead of my heel.  This helped with the injury I had.  They have a clinic to analyze your run I should go to.  I'm at about a 35 minute 5K right now, and would like to get down to 30.  I don't appear to be one of those natural runners that can just randomly run fast.  
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Re: running stride/form tips

  • SandiaPinaMamaSandiaPinaMama member
    The shoe guy gave you good advice. FWIW, studies on the sprinters found that they all take the same number of steps each mile, but that the ones who run faster, push off the ground with more force each step. Have you checked out Runnersworld.com? They have some very helpful form articles. Also, avoid swinging your arms across your body, try to keep them going just straight back and forth. Finally, if you are specifically looking to run a faster 5k, then make sure that you increase your distances beyond 5k. HTH!

    BFP#1 "Watermelon" born 3/2011
    BFP#2 "Pumpkin" 7/14/12 ~ EDD 3/23/13 ~ Natural M/C 8/3/12 @ 7 weeks
    BFP#3 "Pineapple"  born 4/2013
    BFP#4 "Grapefruit" EDD 3/29/16
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  • SandiaPinaMamaSandiaPinaMama member
    The shoe guy gave you good advice. FWIW, studies on the sprinters found that they all take the same number of steps each mile, but that the ones who run faster, push off the ground with more force each step. Have you checked out Runnersworld.com? They have some very helpful form articles. Also, avoid swinging your arms across your body, try to keep them going just straight back and forth. Finally, if you are specifically looking to run a faster 5k, then make sure that you increase your distances beyond 5k. HTH!

    BFP#1 "Watermelon" born 3/2011
    BFP#2 "Pumpkin" 7/14/12 ~ EDD 3/23/13 ~ Natural M/C 8/3/12 @ 7 weeks
    BFP#3 "Pineapple"  born 4/2013
    BFP#4 "Grapefruit" EDD 3/29/16
    Report Reply
  • tasiacelestetasiaceleste

    PP is right, avoid running with arms across the body.

     

    Try not to bounce (reduce your vertical distance)-- it's a waste of energy and you want to go forward, not up.

    Staying on the front of your foot (toes & ball) is best-- stay off the heels.  

    Train your core regularly.  Also add more gluteal training.  Many runners are quad/hamstring dominant, which is a sure formula for eventually injury, and much less efficient than running from the glutes.  Clients of mine who have added heavy gluteal training (single-leg squats, kettlebell swings, t-lunges, etc.) have cut minutes off their race times.

    Also work on hill sprints-- they will help you develop the back-body power that will really propel you in a race.  

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