Running Your Fastest 5K
Practically all runners long to improve their performance, but of course they also want to minimize the risk of injuries, and the only way for them to do that is by focusing on their running techniques. Ironically however, the vast majority of runners never give their running technique a second thought, although running technique is something which can be improved on with very little effort required. The difficult part is actually trying to put your improved technique into practice, particularly if you’ve been running for quite some time, in that you’ll have picked up several bad habits along the way. Before you can begin to move forward, you’ll need to kick those habits so that you can begin adjusting to your new running technique. Providing you do this, you’ll soon find yourself running your fastest 5K, and that’s probably something you really look forward to.
Let’s go ahead and take a look at three crucial tips regarding running techniques:
Tip 1 – Increase Your Pace
Generally speaking, most top runners take between 160 and 170 steps per minute. If you’re unsure as to how many steps you take in a minute when you’re running, you can work it out by counting the number of times one foot makes contact with the ground in the space of one minute, and then you simply multiply that number by two. Depending on your level of experience, the number of steps you take in a minute will probably be somewhere between 80 and 90. Professional runners on the other hand tend to take approximately 180 steps. Now, you’re probably wondering how you should go about increasing the number of steps you currently take in a minute. The only way to do so is by practicing and training. Ideally, you should begin by doing short bursts of between 60 to 100 meters, while focusing primarily on the number of times your feet touch the ground. You could also opt for using what is known as a “metronome”. These can for example be set at 100 beeps per minute, and you in turn would attempt to run in accordance with the beeps. If you decide to try this method, you had better be prepared because it can be extremely frustrating when you first begin. With that said, if it can help you increase your pace by fifteen to twenty steps per minute, it will certainly be worth your while.
Tip 2 – Landing Your Feet
If you watch a professional runner in action, you’ll notice they land on their mid-foot rather than on their heels. If you’re serious about running your fastest 5K, then you’ll need to pay particular attention to this aspect of your running technique. Not only does heel-striking slow you down, but it also makes you more vulnerable to injuries. Furthermore, if you manage to train yourself to land on your mid-foot, you’ll actually be taking advantage of gravity in order to move faster.
Tip 3 – Posture and Stability
Running your fastest 5K will also depend on you having near perfect core stability and the correct posture. Remember, in order for force to be transmitted from one leg to the next, your pelvis plays a vital role, in that it needs to remain in a horizontal position, and it needs to remain completely rigid. This will only be possible if you have good core stability and good posture. If you’re concerned about your posture, and the effectiveness of your core stability, you may want to consider doing some Pilates training. If this isn’t your cup of tea, then you could always opt for swimming instead, because not only will it help you to achieve stronger core stability, but it will also help to improve your overall health.
So, there you have it. Providing you focus on a few important aspects of your running technique, and you actually do put what you’ve discovered into action, running your fastest 5K will soon be on your list of achievements.
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