- Running technique is not so crucial; the body naturally self-regulates with consistent and regular training.
- Focusing on building muscular strength through targeted exercises improves endurance and enhances resilience to the repetitive impact of running.
- To prevent injuries, making small adjustments, like increasing cadence, can be beneficial, but there’s no need to obsess over perfect form.
Many runners believe they need to improve their running technique in order to succeed in their goals. But is this really necessary? Before embarking on a journey to alter your natural stride, it’s helpful to consider a few key aspects that you may not have thought about.
The importance of technique in running
In sports such as tennis or swimming, perfecting specific movements, such as serving or stroking, is essential for better performance. With running, the situation is less straightforward. Social media is filled with videos claiming that refining your technique will make you faster and more efficient. However, according to some experts who conducted a study on this subject, there is no one and only way to run. The study supporting this thesis examined the running biomechanics of the sample of subjects involved, showing that factors such as stride length or type of foot strike do not significantly affect performance. While running technique does matter, it’s not as critical as many believe.
Let your body find its natural gait
Your running style is influenced by factors such as height, weight, body proportions, and even your clothing. The body tends to self-regulate: when you start running regularly, your body learns to move more efficiently, adapting. For amateur runners, especially beginners, it is more useful to focus on consistency and gradual increase in distance rather than perfecting technique. Another study showed that beginners naturally refined their stride over ten weeks by following a walk-run program, without any specific instructions. Attempting to change one’s running style can be exhausting both physically and mentally, risking reduced efficiency. Changing pace also can overload muscles and tendons, increasing the risk of injury.
Strengthens your body to improve your run
Strength training is essential to support one’s technique. Exercises such as squats and deadlifts help build a strong muscle and tendon structure. Plyometric exercises, such as jumping jacks and leaps, can also improve the legs’ ability to absorb and release energy quickly. A stronger body will better withstand the repetitive impact of running, allowing your stride to develop naturally over time.
When to consider small adjustments
For those prone to injury, one area of focus could be cadence, that is, the number of steps per minute. A higher cadence, which prevents the foot from landing too far from the center of mass, can reduce stress on the knees, Achilles tendon, and shin. Assuming that there is no perfect cadence, but rather an ideal one, if you realized that yours was below 160, it might be helpful to gradually increase it. Using a music playlist with a rhythm that matches the cadence you need to keep may ease the adjustment phase, but without going to increase the speed.
The most useful advice
The best approach you can take, whether you’re a beginner or are an experienced recreational runner, is to focus on consistency and enjoyment of running. Running regularly, paying attention to your feelings allows you to improve over time in a natural way. Instead of analyzing every single detail, invest your energy in building a habit that feels good and that you can maintain over time.