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How To Improve Running Efficiency In 5 Steps

Little things can make the difference between a run that is efficient and a run that could be causing unnecessary wear and tear to your body – Try and concentrate on these 5 areas to run more efficiently next time you lace up:

Run Cadence

Aim for a run cadence similar to cycling. Somewhere round the 80–90 strides per minute mark is good for tall men, while a goal of 90–100 is more efficient for smaller athletes. Cadence can be calculated by counting your footfall on one leg for 60 seconds.

Arm Motion

Your arms provide rotational stability, but try to ensure that the movement is not too excessive. Keep the elbows bent at around 90 degrees and do not let your arm swing across your vertical center line.  The faster you swing your arms, the faster your legs move –  This is because the arms drive the legs. Lightly pumping your arms is helpful for sprinting and running uphill.

Forward Motion

Run big and tall, while trying not to bounce. Bouncing causes unneeded vertical braking forces. Imagine running in a room with a low ceiling: If you bounce too high you’ll smack your head!

Stride Length

Over-striding happens when a foot strikes the ground just in front of your center of gravity, which is just like slamming on the brakes. If you have a quick look down while running and can see your toes way out in front of you, make sure to focus on keeping your feet right below your hips.

Leg Recovery

Slightly bending your leg demands less power to bring the it through the recovery phase of your running stride. The quicker you carry out your run, the higher your heel will lift during its recovery. Make sure that you don’t exaggerate a heel lift when running at a slower pace.

Written By Rory Owen From TG Store


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