If you’re following us on Instagram already you might have seen a new type of post from us. Since a few weeks we’ve been sharing these weekly #ARIONtips, all kinds of running tips ranging from technique, to performance, to injury prevention. Here’s an overview of the tips we’ve shared the past couple of weeks.
Think about how you are moving
Treating your running technique as a skill can make you more aware of how effectively you are using your body. Rather than pushing the limits of your body each time you head out in the hope that better fitness will bring more results, think about how you are moving.
Ask yourself the question if you are the finely tuned instrument that you could be. Imagine how it would feel to glide effortlessly through your run, resulting in more speed and distance. Just consider how the load of every step is distributed through your body. This might just put unnecessary stress or strain on a particular joint, muscle or tendon.
Do the proper stretches for your exercise
Flexibility is key for athletes of all levels and is an important part of your overall fitness. Make sure to do the proper stretches at the right time for your exercise though. Some studies suggest that stretching before running can result in reduced running performance.
Flexibility training can better be considered to be an activity in itself, with a goal to maintain balance and a healthy range of motion, and reduce asymmetries and tightness. It can be an effective way to reduce or prevent impingement, or joint tracking issues, as many runners with tight ITBs will be aware.
Benefit from increased steps per minute
The majority of elite runners run with a cadence of over 180. However, research has shown that self selected cadence is the most efficient for most people. Increasing your cadence can bring a lot of benefits, with studies demonstrating that many people experience less loading as cadence is increased, but making this change too radically can seriously effect your running efficiency and might increase the risk of injury.
Increasing cadence can make you less efficient initially, making it harder work to run. Try increasing your cadence gradually, giving your body time to adapt to these new changes and to ultimately enjoy the benefits of a higher step rate.
Let us know in the comments below if you’d like us to cover a certain topic in one of these tips! Make sure to subscribe to our blog or follow us (@arion.run) for more: