When you run , keep your weight slightly forward with your spine straight, your head up and your eyes looking where you are going. Your arms and shoulders should be relaxed with your elbows bent at a degree angle. Keep your knees relaxed and land on the middle of your foot with each stride. Avoid landing on your heel or letting your stride get too long as this places additional pressure on your joints.
To help you improve your running biomechanics and reduce the risk of injury, consider getting a gait analysis. You will run on a treadmill and a professional will analyze the video recording.
This process evaluates your stride length, foot strike, the alignment of your feet, ankles and legs, core stability and arm movement. This knowledge can help you optimize your form and performance. Fitness General Fitness Other Sports. Do Taller People Run Faster? By Maureen Malone Updated July 24, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Bailey is also an Anatomy and Physiology professor. Maureen Malone. It would appear at first glance that taller marathon runners would have an advantage.
With plenty of time and distance to overcome a slow start, a marathoner could take full advantage of a longer stride. However, the advantages of stride are overcome by the disadvantages of weight. Distance running requires endurance, the ability to sustain speed over time.
The University of Wales study showed that female Olympic finalists in the 3,meter and marathon events were significantly shorter and lighter than the meter sprinters. In distance running, smaller runners tend to have the advantage. Although logic would seem to dictate that taller people run faster, scientific data does not support this conclusion.
Among elite runners, height might actually be a slight disadvantage, although runners like Usain Bolt demonstrate that the disadvantage can be overcome.
Outside of the elite ranks, height seems to make very little difference at all. A study at the University of Southampton, reported in the "British Journal of Sports Medicine," showed absolutely no correlation between height and running speed among competitors in a University half-marathon. Excellence in any sport is dependent on a long list of factors from determination to luck, and body type plays a relatively small role.
Whether you are tall or short, body type is never a reason to give up on your passion. Both coaches agree that running hills is a great way to introduce speed training into your running routine.
Uphill training will help you become a faster runner and also increase your VO2 max, making you a more efficient runner. VO2 max is a measure of how much oxygen a person can utilize during intense exercise.
A study published in the International Journal of Sports Physiology and Performance found that introducing various hill workouts into a running schedule improved overall performance in all 20 participants. Each runner participated in an uphill training program that included two sessions per week for a total of six weeks. Although hill running usually doesn't feel like speed work, it engages and strengthens muscles in the glutes, hamstrings, core, quadriceps, calves, and upper body that easily translate to faster running on flat roads.
Those new to hill runs should start with just one a week. Once you find you aren't completely exhausted after the workout, try adding it twice a week on non-consecutive days.
Oftentimes, runners will skip recovery days out of fear they're losing progress if not constantly running. If you moderately work out everyday and don't find yourself improving, Corkum says it's probably because you aren't resting: "A golden rule in running is to make the hard days hard and the easy days easy.
The reason you're sore the day after a workout is because training causes microtears in your muscles. When you rest, those muscle fibers rebuild, slightly stronger than before. Without recovery days, your body is unable to rebuild itself. In extreme cases, skipping recovery can lead to injury, which will set your running schedule back more than any recovery would.
A few examples could include a really light run, swimming , or yoga. Overall, Springer suggests that runners take at least one or two days of rest each week in order to build speed. It's important to have a strong aerobic foundation before you begin incorporating speed training into your workout routine. Corkum recommends that new runners or runners that have taken extended time off spend at least four weeks building up their endurance before beginning speed workouts.
Building this endurance will also help you establish a routine to become a more consistent runner, which is important for building speed. Here is a sample month long workout schedule provided by Springer for moderate to strong runners looking to improve their speed. For the speed training days, make sure you add in a 10 minute warm up run at the beginning of your workout and a 10 minute cool down run at the end.
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