first and foremost with a better running technique you’ll start to avoid some injuries let’s say for example you keep getting the same recurrent injury on that right hamstring you might find when you’re recording yourself running you land funny on that right side you might not even know that yet could be a strength related issue because one side’s stronger than the other it could be a flexibility issue because one side is more flexible than the other or maybe you just naturally did it without even knowing by improving your running
technique we can help to cut down injuries which will lead to better training one of the other really important reasons to work on your running technique is to improve your running economy if you can improve your running economy that basically is your miles per gallon if you can improve your miles per gallon well then of course you can run faster for longer without getting tired if I have to see that video on YouTube One More Time faster for longer without getting tired but I’m serious this is a time where it’s very relevant if you can
improve that run an economy and you’re more efficient and basically your body is not fighting against you you’ll be able to get the Finish Line faster you’re taking less fuel energy and the energy that you are putting in is all about running forward as fast you can to that finish line that’s why it’s so important to work on your running technique we’re going to be looking at strength tips flexibility tips and then hopefully some run and drills strides that can make your Runner technique better let’s get started with running on the
treadmill recording my form and then showing you how might go about analyzing your own form okay so the benefits of recording yourself on the treadmill is really to start to see what areas of your body perhaps don’t move the way you’d like them to or perhaps don’t move in an efficient way to stop wasting energy that means that when you’re recording yourself on the treadmill you want to be looking for things like tension in the shoulders where is your head point your head pointing straight ahead is it pointing down is it pointing up you also
want to start look at where are the imbalances in terms of my left leg moves this way my right leg moves that and is there perhaps going to be something within that technique really strikes a chord that means when you’re watching this video and perhaps you film yourself from the side at first and then perhaps you move the camera behind you and perhaps when you’re looking back at that recording do you see some really obvious patterns and then can you start chipping away at those patterns in terms of saving energy
perhaps you’re holding your shoulders up really tall and tense maybe that stress or anxiety maybe you don’t even know now let’s take a dive into some of the strength tips you might do to help improve your running technique we’re going to do some heel raises you can start by doing heel raises without weight there’s absolutely no problem with that and then you can progress to perhaps holding a squat bar if you have a squat bar or a dumbbell kettlebell or what you can actually do is just fill a backpack full of little
bits of things that are around the hose that add a little bit of weight but be careful with these and don’t go crazy in your first attempt at doing them I would recommend doing two to three sets of maybe six to eight repetitions and see how that feels start to see is one side a little bit stronger than the other and take it from there okay so exercise number two and this is your walking lunges and so walk-in lunges is getting a little bit more run and specific because that’s the muscles you’re going to be working quite a bit when you’re
running it’s a very long lever exaggerated stride but it is going to bring some strength into the body now we’re starting to work the glutes quads the hamstrings and we’re also working muscles in sync when you’re run and remember that no muscle is ever really working by itself you want everything to work together when you’re doing these walk-in lunges think about your core being activated think about that chest up nice and Tall your shoulders relax and your head pointed in that good direction all the stuff that you want to be working on
within your running technique stuff you also want to be thinking about when you’re doing these strength exercises I would recommend walking along for perhaps 20 meters and you can do two to three sets of that you don’t have to start with weights but of course you can progress this to weights okay so the third exercise today and I hope you’ve all heard about it it’s just a regular Squat and what you’re hoping to do with your squad is keep your knees from collapsing in keep your chest up nice and tall and only go through a range of
movement that your body’s capable of that means that if you notice your hips start to break on the way down as in you’re getting down into your Square art and as you get a little bit lower your body starts to tip forward you don’t want to go too far that you’re tipping forward you want to keep this all in a good place so that your body remembers that good position with the pelvis and if you think about it when you’re running you don’t really go down much further than a quarter squat so don’t push these you can start off with
doing maybe three sets of eight body weight squats and you can progress that they’re using a kettlebell dumbbell or perhaps even some squats in the gym but again you can do this at the back of your car when you finish a run super simple it’s really gonna help okay so when it comes to flexibility this is some flexibility exercises that you can do to start improving perhaps some of the areas where most Runners struggle so this is a hip flexor stretch and as you can see I’ve engaged those hips tucked that pelvis under I’ve got the
core engaged and it’s just like Runner but I’m moving into that stretch don’t steered the trader bring a better length into those hip flexors perhaps the way you sit at your desk even when you’re running if you’re overworking those hip flexors they get India short and see it and then it’s difficult to lengthen them think about it if all you’re doing is shortening the muscles those hip flexors they’re overwork and you’re sitting at a desk and you never lengthen them it’ll be very difficult for your body to get
into that nice running technique so start the work on your hip flexor flexibility and it’s really going to pay dividends in your running technique the second thing that I would suggest you work on is a very simple quad stretch you can take this from a very simple quad stretch and then you can extend it out the back this is not a crazy difficult exercise but oftentimes in that backwards part of the stride it’s your quads that’s going to hinder some length all this flexibility stuff will also reduce injury risk and improve your
recovery so it’s win-win the third stretch that we’re gonna do is for the hamstrings not difficult we’ve moved from the hip flexor stretch into a simple hamstring stretch you don’t have to push it I was once told by a yoga instructor it’s not sport you’re trying to feel pain you’re just trying to generally speaking over time bring some flexibility back into the muscles you’re also trying to get them a similar place in terms of left hamstring right hamstring or quad and you don’t want your quads to be super flexible but your hamstrings not or
that’s going to change your stride pattern the final two stretches we’re going to do a pigeon stretch which is for your glutes if we can open up those glutes that’s going to really help your stride and your stride length glutes are the biggest muscle in the body I believe don’t quote me on that but these are also muscles that if they’re not flexible and they’re not activated they’ll not be working so do your pigeon stretch you might want to hold this for 20 to 30 seconds you can move around a little bit and it targets different
parts of the glute the final stretches for your calves this is a stand and wall stretch my hands are on the wall my calves out back again I’m not forcing it and with all these exercises this is stuff that you can start to add at the end of a run or before a run and don’t think of this as it must be done on Tuesday or Friday after a run or before there might be Optimum times to do all these things but with running it’s just a sum of everything you do there is never a perfect time to do this stuff and so start to add it in when works for you
that’s better than never doing it okay so let’s dive into these run and drills and as I show you them on the screen I’m going to talk you through them so as might realize we’re going to go through the running action and so what you’ve got first is a skip which kind of like high knees but not what this is doing is bringing your body into a nice up and Tall motion you’re bringing that knee drive up but you’re also focused person on point in the toe up towards the sky and so the motion that you’re doing is keeping the chest up nice and
Tall think about those shoulders are they relaxed and imagine a string pulling you towards the sky as do this exercise you want to think about being quick off the ground which is going to improve your ground contact time but you also want to make sure that your opposite arm leg and that you’re really bringing that heel up towards the bum before pointing up towards the sky and that’s first part of your running technique then we move into a b skip the B skip as you can see is Naya exaggerated flick of the sort foot
gone out in Frontier this is not the technical way to explain this drill but what we’re trying to do with these drills is reinforce that run an action and you know the run an action your knee comes up and when your knee comes your foot moves out forward and down towards the ground that’s your B skip that movement of the foot flicking out forward and down towards the ground now don’t slam the foot on ground but you can start to think about the speed of that movement and like I said over time your body’s naturally going to do
this a little bit faster start to work on these add them in to the end of your run it doesn’t need to be super complicated super time consuming and then do three to four times 80 100 meter strides or Sprints and that’s when you get to practice some of the drills and see if it’s starting to become motor memory you can jump back on that treadmill record it start to track your progress start to see if you’re wasting energy in certain places if you want some more running advice I have a run in school at jargonroom.com
advice on nutrition recovery psychology strength conditioning and then of course Very run and specific how to be better at run and how to map out your year to handle stress of races Etc the run and master class is 12 hours of tips 60 lectures all kinds of activation routines flexibility routines you name it it’s on there go check it out there’s heaps of free stuff but well done thanks so much for watching like subscribe do all those lovely things all the support that you guys bring to me
