Running Technique: Stride, Speed, and Motion Mastery

Running Technique and Speed Development

Understanding the Running Stride

No two athletes run exactly the same way. However, we can distinguish athletes based on their running style. Running technique is based on biomechanical principles that enhance performance. Let's examine the key components of a stride:

• Stride: A full cycle from when the foot loses contact with the ground until it makes contact again. It consists of two steps.
• Stride Length: The distance between successive foot placements.
• Stride Frequency: The number of strides taken within a specific distance or time.

Phases of the Stride

1. Impulse: This phase results from the extension of the foot and knee, initiated when the hip drives forward. The opposite leg, the 'free' leg, folds up, creating tandem forces that coincide with the maximum extension of the 'momentum' and the highest elevation of the thigh. The foot presses as if pushing the ground backward, extending fully to the fingertips.
2. Suspension: At the end of the impulse, the 'suspension' or 'flight' phase begins. The foot rises from behind, while the other leg opens forward, initiating its descent with a traction force towards the ground. Simultaneously, the back leg bends further.
3. Support: This is when the foot makes contact with the ground, also known as 'reception.' The foot lands while the knee is slightly flexed, absorbing the momentum. The opposite leg flexes and moves past the supporting leg, continuing the hip's forward motion.

Body Positioning

• Trunk Position: Slightly leaning forward, moving in coordination with running mechanics.
• Head Position: Held naturally, with the chin slightly lowered.
• Arm Action: Arms are bent at a 90-degree angle, moving in sync with the legs for economy. Arm movement provides balance.

Key elements of running include: Frequency, Power, Amplitude, Relaxation, Coordination, and Resistance.

Speed of Response Training

This methodology primarily involves automating and repeating responses to both simple and complex stimuli. This includes responding to different stimuli in various body segments and directions, in different positions, and with changes in direction. It also involves responding to stimuli in positions similar to those encountered in specific sports or physical movements.

Speed of Motion, Performance, or Velocity Training

Development work should incorporate complete gestures, both cyclic and acyclic, repeated at full speed, with or without equipment. Consider the following:

1. Repeated arm, leg, and trunk exercises in a generic gesture.
2. Repetition of specific technical work related to the sport.
3. Exercises with small bursts at full speed (power) including multihop, pull, push, piggyback short, and fast deceleration.
4. General coordination exercises.
5. Exercises to improve technique.

Common Errors

• Incomplete extension of the supporting leg.
• Kicking at the ground.
• Trunk leaning too far forward or backward.
• Head oscillating.
• Lateral shoulder movements.
• Arm movements that are high and crossed over the chest.
• Initiating the impulse too early.
• Not straightening the leg while running or jogging in a stiff manner.

Tips for Improvement

• Match the highest point of the knee with the largest leg movement during the impulse phase.
• Support the ankle with a spring-like action.
• Maintain a trunk position similar to walking.
• Keep the head vertical, looking straight ahead.
• Move the arms to the sides of the hips.
• Run 'in line' by placing one foot in front of the other.