Perform mobility, strengthening and coordination exercises.
At the end of each workout, you should do a six- to ten-minute stretching session. Some experts believe stretching isn't mandatory, according to some studies. However, our recommendation is not to neglect it, or to do a full stretching session once a week.
When training technique try to do it on soft surfaces such as sand, grass, track, as they will minimize the impact.
IT IS NOT RECOMMENDED TO TRAIN TECHNIQUE WHEN…
We don't recommend doing technique exercises after a normal workout, or even after participating in a race recently, as this can cause unnecessary strain, discomfort, or worse, an unintended injury—or, better yet, if you do it, you're asking for it.
Also, don't do running technique exercises if you have muscle pain or are recovering from an injury, if you have pain in your feet or legs such as plantar fasciitis or periostitis (a terrible pain in the shin or tibia), if you are physically or mentally exhausted, if your sneakers are very worn from use, or if your diet and hydration have been deficient.
WHEN YOU SHOULD TRAIN TECHNIQUE
Our recommendation is to train exclusively on technique at least one day a week, or even up to two if you combine it with other exercises. Additionally, it's essential to dedicate another day of the week to strengthening your lower body.
SOME EXERCISES TO IMPROVE YOUR TECHNIQUE
We'll mention some of the most common exercises to improve your running technique:
- Standing front kick
- Skipping in front
- Skipping two-stroke
- Skipping coordination
- Skipping pedaling forward
- Vertical jump on metatarsal
- Vertical drives
- Multi-hop
- Seated arm stroke
- Standing stroke
- Laterals
- Scissors and heel
- Runner's heel strike
KEEP IN MIND
- YOUR MIND, YOUR BEST ALLY. First we run with our feet, then we help ourselves with our arms, and when you can't go on, you'll have your mind on your side.
- FOCUS ON YOUR GOAL. If you have clear goals, you won't get distracted.
- KEEP YOUR BODY STRUCTURE FIRM. The efficiency that comes from running in an upright, relaxed manner will allow you to improve your technique.
- STRENGTHEN YOUR CORE ZONE. If you want to maintain good posture, work your core, which includes your abdomen, lower back, and obliques.
- THE GREATEST STABILITY COMES FROM THE GLUTEUS MEDIUS. I don't know if you knew, but most of the mobility and stability when running is provided by the gluteus medius. It's not just a matter of vanity, but of functionality.
- IMPROVES THE STROKE. If Kipchoge can do it, why can't you? Arm movements are essential to help you move with each step you take.
- RELAX YOUR HANDS. Don't squeeze your hands, you'll wear yourself out. Pretend you're holding an egg in your hands. If you squeeze it too hard, you'll break it. If you relax too much, you'll let go and it will fall.
- STRENGTHEN YOUR LOWER BODY. It is no secret that our feet and legs are the basis of the running, and its comprehensive strengthening will help you avoid injury and, above all, be more effective and faster when running.
- CHOOSE THE RIGHT SNEAKERS. Definitely, if you don't want to get injured, choose sneakers with the right cushioning. Don't run in the ones you've been wearing for years. Sneakers have a useful life, it's that simple.
- CONTROL YOUR FOOTSTEP. When running, there are many theories about landing—toe/heel, ball/heel, and flat foot—and trying to change your foot strike overnight could lead to a serious foot injury. Be very careful and practice your footing to improve your running technique.
If your decision is to improve, and it is clear that it is, because you are reading this blog, from CORREMITIERRA and the Master Jorge and Cristy We have created a specialized training program for running technique, or structural technique, in which we perform high-impact, intense exercises that not only involve building physical and muscular endurance. The program is so comprehensive that it includes not only technique exercises but also tips with recommendations from doctors and specialists, a diet plan, stretching, and much more.
IMPROVE YOUR RUNNING TECHNIQUE FOR ONLY $67,000 A YEAR https://masterjorgeycristy.com/planes-de-entrenamiento-2/tecnica-carrera/
