If you want to start long-distance running, you must learn certain basic techniques and include them in your training sessions to get the best out of your effort. Endurance running techniques are also important for injury-free running. These techniques are not difficult to understand and implement. Hence, if we are able to understand, we can improve our results.
Cadence is the total number of steps you take per minute. At our running pace, we must keep cadence within a narrow range. It should be kept around 180 steps per minute. During training, even if you want to run at a slower pace, ensure that cadence is still around 180. This may mean having shorter, quicker steps. You will be surprised to know at a slower pace and contact cadence you will be able to run longer. Even during recovery paces, one must try to have a similar cadence.
Overstriding and landing foot behind the center of gravity makes us waste a lot of energy and make our running effortlessly efficient. Setting down foot too early or extending stride by pushing toe forward results in braking force. This braking force has a high impact and also makes you a heel strike runner. You must practice your gait in such a way that your foot lands under your center of gravity. This will ensure softer landings and propelling force in the direction of travel.
We must use energy in propelling our body ahead rather than moving it up and down. However many of us bounce too much from the waist and knee making vertical oscillations with every stride. The best way to know if you have this problem is to make a side video of your run and see your vertical movement along a fixed-line. If you have vertical movement, you may need some corrections in your posture and gait. These can easily be taken care of by making a conscious effort to run correctly.
Strong Core Support
We must run tall. This means we must engage our core to keep our upper body incorrect posture. The head must be kept in such a way that you are looking ahead about 50 feet or even at the horizon if that is what it takes to keep it straight up. You simply imagine that someone is holding you up from the hair on top of your head making your head and upper body stays tall while running. Slouching destroys energy usage of your upper body in running efficiently.
Lean Forward as a Plank
Runners most of the time are told to lean forward. But this means lean forward like a plank from head to feet. Runners generally misunderstand leaning forward and bent their body from the waist. This again leads to not engaging the upper body in the running direction. Also, the posture can lead to injuries.
The movement of arms is like employing a counterweight so that running becomes effortless. However, a big mistake that endurance runners do is that they do not concentrate on arm movement. Keeping arms fixed or having negligible movement reduces the forward propelling effort of the upper body. Elbows should be bent with a slightly acute angle. Hands can swing towards the centerline of your running course but should not cross it. Elbows must not be too close or wide to the body. Hands must be kept relaxed. The best way to practice this is to roll an A4 size paper and hold it in your hand like a baton. While running it should not get crumpled. The overall movement of the arms can be as much as required to run naturally. Most important to remember is that when you feel tired, do not concentrate on your legs, but ensure the movement of your arms. Surprisingly legs will move automatically.
Importance of training
You must make videos of your run from front and side. Analyze them keeping in view all the points mentioned above. Include steps in your training to rectify the points where you lack. The results are quick. One can feel the difference in just a few corrected runs.