 article by Mackenzie Madison, M.S. Exercise Physiology
Proper running technique is just as important as proper stroke and pedaling technique in swimming and cycling. Being a triathlete sets you up as a multi-disciplined endurance athlete in which you have to balance any injury, any inherent muscle weaknesses or one-side body favoring. It’s important to know that these minor aches or pains or muscular imbalances may cause only minor inflammation or can lead to major setbacks with chronic and severe injuries. Not only does focusing on proper running form save you from injuries, it also helps you gain a higher bio-mechanic efficiency level.
Here are a few running form drills to complete after your next run workout. They will help you adapt to making your body work for you instead of against you. Complete each of the following for about 50m 2-4 times about 1-2 times per week.
“A” Walk”
Walk slowly while pausing and balancing after bringing your knee as high as you can. This works on your stabilizers and hip flexor strength.
High Knee Skip Drill Another drill to do is a high knee skip drill in which you skip while raising your knees as high as you can.
Straight Legs
Run forward while keeping your legs straight the whole time. It’s as if you are kicking your legs straight out in front of you and returning them underneath you in a quick, light foot contact motion.
Backwards Running
Jog backwards while gradually building your speed and acceleration. Focus on smooth running form. You can also do reverse to forward accelerations after backwards running.
Sideways Cross Over
Do this drill on both sides of the body. It is exactly the same motion as a karaoke movement but the key of this drill is to bring the leading leg knee up high and over the trailing leg.
Bounding
Jog and work up into an accelerated speed as you bound forward. Picture your forward movement as deer-like in nature while keeping your stride as open as possible, excelling and pushing upward and off the ground.
Butt Kicks
Work on your hamstrings by kicking your leg or foot all the way up to your butt. Make sure the kick is smooth with not too much forward movement in each stride.
For more information about proper running drills or to have your running form analyzed professionally, feel free to contact one of our expert coaches listed in the "Services" section of this website to help you stay injury free and biomechanically efficient.
Additional References: Joe Friel. The Triathlete’s Training Bible. 2nd Ed. 2004. VeloPress.
| 
