5 Common Running Form Flaws: 1) Slow Cadence. Many people try - TopicsExpress



          

5 Common Running Form Flaws: 1) Slow Cadence. Many people try to first increase their speed by taking longer strides. Remember speed is stride length multiplied by stride frequency. Increasing stride length first usually results in a lower stride frequency detracting from the desired result. Ideally you should strive for around 180 strides per minute with a short stride, you can worry about stride length after you find your cadence. 2) Heel Striking. Heel striking is a sign that you are striking the ground with your foot in front of your hips. Essentially you are putting on the brakes everytime your foot hits the ground. This will slow your cadence and speed (see #1), as well as increase the pounding your body takes, and increase your risk of injury. 3) Lack of Mobility. No Im not talking about flexability but rather mobility within the hip. This one is a little more technical, so heres a great video to clarify somaxsports/video.php?analysis=chris-solinsky-stride-analysis 4) Relaxed upper body. Some simple drills to help this would be: a) Keep your elbows around 90 degrees so they dont stretch backwards (theyre not pushing off anything just wasting energy). b) Try shrugging your shoulders to your ears every 2min while running/racing, then imediately relax them allowing your arms to return to their proper position. c)Hands on Head. Interlock your fingers on the top of your head and do a light jog or warm-up. Keep your core solid and your hips and shoulders level and relaxed. 5) Not running fast. Its easy to get caught up in increasing your distance, but you need to do some form of speed training a couple of times per week. Hill sprints, or short intervals are both great ways to accomplish this. University of Colorado cross country and track coach Mark Wetmore, once said: “Distance doesn’t kill speed, not doing speed kills speed.” Have fun and stay fit
Posted on: Sun, 23 Mar 2014 13:40:58 +0000

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