Read time: 3min.
By Coach Yan Busset
Have you ever noticed your running form deteriorating during a long session?
Many runners, especially in the triathlon long distance community, face this challenge as fatigue sets in.
Many of us have never been formally taught the correct way to run, which can lead to inefficient and injury-prone running habits. As kids we use to have a nearly perfect running style, but we lost it over the years.
Maintaining optimal running form is not just about endurance; it's about smart training choices that enhance both strength and technique.
This article will explore proven strategies that can help you sustain good form, reduce injury risks, and improve your overall performance.
1. Prioritize Quality Over Quantity
Start by increasing the frequency of your runs rather than their duration. Shorter, more frequent sessions help maintain better form, preventing technique degradation that often occurs during extended runs.
2. Keep Your Head Up
A drooping head is the first sign of fatigue. By running tall and looking toward the horizon, you maintain alignment and prevent your form from collapsing. Think of your head as the rudder of your body, guiding your overall posture and efficiency.
3. Use Your Arms
Your arms control tempo and momentum. I like to say that running start with your arms swing. When the pace drop, you can regain pace by focusing on your arms tempo. Moving them in sync with your legs not only helps you keep your pace but also aids to take off pressure on each stride, maintaining balance and form.
4. Relax Your Shoulders
Start by lower your shoulders to release tension. Relaxed muscles help you run more efficiently, relaxed muscles tend to perform at their best and reduce the risk of fatigue-related form issues.
5. Address Common Mistakes
Focus on correcting overstriding and reducing ground contact time through targeted interval training and drills, such as rope skipping. This plyometric exercise enhances motor skills and running economy. Especially important for triathletes who loose their kick feet but spending so many hours to hammer the pedals in cycling.
6. Strength Training
Loss of form can root from insufficient strength, particularly in the later stages of a long-distance triathlon. When it comes to weight training, keep it simple, use free weights over machines to improve balance, and core strength. Additionally, a higher swimming volume will make wonders on your core muscles, offering significant cross-training benefits.
7. Incorporate Mobility and Speed Work
Mobility exercises and speed intervals are critical for improving running economy and maintaining form over longer distances.
8. Combat Sedentary Habits
A surprising way to improve your running form is to spend less time sitting at the office or at home. As kids, we used to have a natural running technique, but the sedentary modern lifestyle and a decline in mobility over the years are the roots of the deterioration in our running form. So, one of the best ways to combat this issue is to address it at its source! Here is a concert takeaway tip: set a timer and make it notify you to change positions or move every 20 minutes. it will activate your muscles and blood flow and reduce the hips flexors and rear muscles chain to get too tight.
Improving your running form is a multitasks approach that requires attention to training habits, strength, and everyday behavior. By implementing these tips, you'll not only see improvements in your form but also in your overall triathlon performance. If you know someone who struggles with maintaining their running pace, consider sharing this article with them.
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