Running is a fundamental exercise that offers numerous benefits, from cardiovascular health to mental well-being. Knowing proper running technique is key to unlocking its full potential and minimizing the risk of common injuries. As one health and excercise professional, guiding your clients to improve their running form can significantly improve their performance and enjoyment of the sport.
Here are some tips you can offer customers to improve their running economy, including tips for increasing running volume, footground contact, arm swing, Posture and rhythm.
1. Safe increase in operating volume
When it comes to increasing business volume, the approach should be tailored to each client’s goals and experience level. Young runners, those running to improve general health and experienced runners each have different needs.
Starting with a walking-jogging approach can be especially effective for beginners. Suggest they start with a 30-minute workout, jogging for one minute every five. Over time, they can extend their jogging intervals and shorten their walking intervals. Once they can jog for 30 minutes straight, they can work to improve speed.
For younger runners and those who want to improve general health, gradual progression is key to minimizing the risk of injury. Encourage them to follow the 10% rule, which suggests increasing weekly mileage by no more than 10% from the previous week. In addition, it can be beneficial for new runners maintain the same mileage for three to four weeks before making any increases. This allows their body to adapt to the new demands.
For clients training for a race, the 10% rule applies. yet a good guideline. However, their educational plans should include additional structured elements such as intervals, tempo runs and long runs to effectively build speed and endurance.
2. Soccer kick and Ground Contact
Soccer kick refers to the part of the foot that makes initial contact with the ground. There are three main types foot: strike in the heel, in the middle of the foot strike and forefoot strike. Research in foot has shown mixed results, but a key factor is where the foot lands relative to the body. Whether a runner lands on the heel or midfoot is less deceptiveortant from ensuring that the foot lands directly under the hips. This position allows for a smooth transition to the next stride, reducing the risk of overstride.
When running slowly, the heel is impressive is not necessarily bad, but excess, where the rear foot lands sharply with the leg extended in front of the body, should be avoided. Encourage clients to focus on landing softly and lightly, with a movement off the ground with each step. This reduces impact forces and promotes efficient movement mechanics.
Encourage customers to find a foot This is natural for them, as forcing a certain type can lead to discomfort and injuries. Emphasize a soft and quiet contact with the ground, which usually indicates lower impact and more efficient running form.
Suitable The arm swing plays a vital role in maintaining balance and rhythm while running. The arms should be bent at a 90-degree angle, swinging forward and backward (in the sagittal plane) from the shoulder, without crossing the midline of the body. This movement helps to balance the legs and maintain forward. Make sure clients avoid clenching their fists or letting their arms swing too high, which can lead to unnecessary tension and wasted energy. Arm swings should be quick and compact movements.
Good posture is fundamental to effective running. Runners must maintain a slight forward bend from the ankles, not the waist, which helps engage the core and use gravity to push forward. The head should be up, looking forward and not down at the feet, to keep the spine aligned and reduce pressure on the neck and shoulders. Encourage clients to relax their shoulders and keep them down and back.
Pace or cadence is the number of steps a runner takes per minute. While an optimal one The rate is usually around 180 steps per minute, this can vary depending on individual biomechanics. Increasing cadence can reduce impact force with each stride, as shorter, faster strides reduce ground contact time. Encourage customers to curate a playlist of songs that match their preferred tempo, ideally 150 beats per minute (bpm) or higher, the use pace-monitoring apps. Of It is important to note that people can improve theirs running speed through proper education.
Practical advice on health and Excercise Professionals:
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video oneanalysis: Use video analysis to review and correct your customers’ execution form. Slow motion playback can highlight areas for improvement.
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Drills and mexercises: Incorporate running exercises and strength exercises that focus on the hips, buttocks and core to support proper form and prevent injury.
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Feedback and mencouragement: Provide positive, constructive feedback. Encourage clients to focus on one aspect of their form at a time to avoid overwhelming them.
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Custom Pilance: Develop personalized training plans that take into account the client’s current fitness level, running experience and goals.
Helping your clients improve their running form involves a comprehensive approach that includes proper technique, gradual progress and personalized designs. By focusing on these key areas and staying up-to-date on the latest research, you can support your customers in achieving their operational goals safely and efficiently. Remember, the goal is to improve performance, making running a more enjoyable and sustainable activity for everyone.
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