Often when you get tired, your legs will start to feel heavy. To offset this a little and get a faster run time, you running style can help. In effect, your arm swing should set your running pace and this will translate to a smoother rhythm and a higher speed. You can even try this out when you’re out on a jog, by moving your arms in a running action. Your legs will naturally want to speed up and move faster, and therefore your running speed as well. Plus, if you do not maintain your form, you will be so much more inefficient and consequently you will be using more energy for less result.
Keeping good form when you’re running can be a good distraction from the pain associated with the run leg of a triathlon. In fact, keeping you mind occupied during all times of Triathlon is important.
So if you want to improve your running style here are 10 tips.
- Triathletes should bend their elbow a little more than the conventional runner, and your hands should be kept mostly in front of your body. Your hands should just go past your hip line, but not too much further.
- Keep your thumbs on top of your fist, and remember to keep a loose grip. Too much tension can lead to undue stress and also the exertion of too much energy, which is certainly not what you are wanting.
- Do not cross the centre line of your body. You want the majority of your movement going forward to keep good forward momentum. You can also start to roll around otherwise.
- Keep your hands and arms fairly close to your body. It is important for Triathletes to be super efficient, so please keep this in mind.
- Keep both arms even.
- At the start of the run and uphill pump your arms a little higher and a little more vigorously. This will make it easier for you to keep momentum. As you can see, momentum is key.
- The pace you are running should be reflected in the pace your arms are going.
- Your elbows should stick out a little, which can be clearly seen with Marathon runner Steve Monegetty or Robert De Castella. This little tip will allow you to get more oxygen into your lungs because your arms are not restricting your breathing/diaphragm.
- You need to practice your form in all your training runs so that it becomes automatic to you.
- If it helps, try the Dave Scott drill...close your fists, stick your thumbs straight up and run them down your chest/ the centre line of your sternum. The good thing about this drill, is that it makes sure your hands are not going down your centre line.
Over time this will become automatic to you and the more efficient you get, the less energy you spend and the faster you’ll get (provided you do the appropriate training).
Source by Jake Allan
