Quick Take: Mastering your running form is essential for efficiency and injury prevention. Focus on posture, cadence, and footstrike to elevate your performance.
Welcome to your running coaching session! Today, we’ll dive into the key elements of running technique: posture, cadence, and footstrike. These fundamentals will help you run more efficiently and reduce the risk of injuries, allowing you to enjoy your runs even more. Let's get started!
Technique Keys
- Posture: Maintaining an upright posture helps with airflow and reduces fatigue.
- Cadence: A higher cadence reduces the impact on your joints and improves running economy.
- Footstrike: Landing midfoot promotes better balance and energy transfer, enhancing speed.
Drill Ladder
| Drill | Sets/Reps | Cue | Goal |
|---|---|---|---|
| Cadence Drills | 3 sets of 1 minute | Focus on quick, light steps. | Increase your cadence to around 170-180 steps per minute. |
| Posture Check | 5 minutes | Run tall with shoulders back and relaxed. | Enhance overall posture while running. |
| Footstrike Awareness | 5 minutes | Feel the ground with a midfoot landing. | Develop a natural midfoot strike. |
Errors & Fixes
- Leaning forward excessively
- Fix: Engage your core and maintain an upright position.
- Overstriding
- Fix: Focus on shorter, quicker steps.
- Landing on heels
- Fix: Adjust to a midfoot strike and maintain a slight forward lean.
Weekly Plan
| Day | Plan |
|---|---|
| Mon | Focus on posture and cadence drills for 30 minutes. |
| Wed | Incorporate 5km run with emphasis on footstrike. |
| Fri | Mix in speedwork while maintaining good posture. |
| Sat | Long run; focus on maintaining a steady cadence. |
Gear That Helps
Choosing the right footwear is crucial for your running performance. Look for shoes that provide adequate support and cushioning, and ensure they fit well to avoid blisters and discomfort. Check out our collection for various options tailored to your needs.
Explore curated Running range on InstaSport.
FAQs
What is the ideal running posture?
Keep your head up, shoulders relaxed, and arms at a 90-degree angle.
How can I measure my cadence?
Count the number of steps you take in one minute and aim for 170-180 steps.
What is midfoot striking?
Midfoot striking means landing on the middle part of your foot, which helps distribute impact more evenly.
How often should I practice these drills?
Incorporate these drills into your training at least 2-3 times a week.
Is it normal to feel discomfort when changing my footstrike?
Some discomfort may occur as your body adjusts. Gradually transition to avoid injury.
Train smarter with InstaCoach. Find authentic gear and expert guidance at InstaSport.
Train smarter with InstaCoach. Find authentic gear and expert guidance at InstaSport.
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