3 tips to run better
1. Increase your cadence
Run faster without using extra energy! If you wear a smartwatch, this is easy to track and improve. Cadence refers to the number of steps you take per minute while running. Aim for a cadence of around 170-180 steps per minute, as this can help improve efficiency and reduce the stress on your joints.
2. Learn the POSE method
The Pose Method of running is a technique-based approach to running that emphasizes proper body alignment and movement patterns to improve efficiency and reduce the risk of injury. It was developed by Dr. Nicholas Romanov, a Russian sports scientist, and is based on the idea that the key to efficient running lies in mastering three key elements: the Pose, the Fall, and the Pull.
The Pose: This refers to the optimal position of the body at the moment of foot strike. In the Pose Method, runners are taught to land on the ball of the foot directly below the body's center of mass, rather than heel-striking. This promotes a more efficient transfer of energy and reduces the braking forces associated with heel-striking.
The Fall: Instead of pushing off the ground with each stride, runners in the Pose Method are encouraged to lean forward slightly from the ankles and allow gravity to pull them forward. This creates a natural falling motion that helps propel the body forward without expending excess energy.
The Pull: The final phase of the Pose Method involves pulling the foot from the ground quickly and efficiently after it makes contact. Rather than actively pushing off the ground, runners focus on lifting the foot straight up using the hamstring and hip flexor muscles. This promotes a quick and efficient stride turnover.
3. Breathe with your stride
Coordinate your breathing with your running stride to establish a steady rhythm. Many runners find it helpful to adopt a breathing pattern such as inhaling for two or three strides and exhaling for the same number. Experiment with different patterns to find what feels most comfortable for you at different paces.
