Improving running technique: two exercises for your running routine

Lauftechnik verbessern: zwei Übungen für Ihre Laufroutine Lauftechnik verbessern: zwei Übungen für Ihre Laufroutine

Improving one’s personal running technique is not reserved to professionals. Amateur runners will also benefit from incorporating a few exercises into their running routine.

Improving running technique

Bad running technique is like having the handbrake on when driving a car: however massive the effort, we simply don't make efficient headway. Amateur runners often don’t think of training their own running technique. But there are distinct advantages:

  • jogging equally fast and far with less effort
  • jogging faster thanks to more efficient moves
  • protection from injuries and strains

2 effective exercises that are well worth doing

Exercise 1: Skipping

This helps with fallen arches: This exercise improves ankle elasticity. It teaches you to stabilise the longitudinal arch of the foot in every running situation.

Important: the big toe’s metatarsophalangeal joint must have full contact with the ground. If you manage to activate the longitudinal arch with every step, you can increase your speed and raise the swinging leg higher.

Dosage: 30 seconds per side, 2-3 sets with short intermittent breaks, 1-2 times per week.

Exercise 2: Crossings

This will improve your running technique and help you achieve an elegant and efficient running style: This exercise trains three important basic running principles:

  • pelvis remains stable
  • spine is straight and upright
  • thoracic spine is free to move and rotates to the side

Dosage: Cross with the right leg for 30-60 seconds then with the left leg.

Running analysis

Amateur runners in particular will benefit from an analysis of their running technique, as it's often only then that technical errors are discovered. Anyone hoping to still be jogging in their later years is well advised to study their running technique. This can either be done with a treadmill analysis or, for example, in a running course.

Running without analysis is like sailing without a compass.
Dr. med. Christian Larsen
Course tip
  • Medical Running Workshop Level 1: Starting safely – ideal for all those wanting to run healthily (in german).
  • Medical Running Tageskurs Level 2: Running technique – ideal for everybody wanting to improve their running performance (in german).

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