When you start a beginner triathlon training program you may hear others speaking about the "perfect" form for running. First, let me say that there is no such thing as a "perfect" form. Every person has a unique body type with totally different muscle composition, strength and length which leads to different stride lengths. There are nevertheless some traits that all good runners do exhibit. The following piece of writing will outline three of these tips to help you improve your own running.
1. Increase the bending motion of your knees.
You want to think of movement in terms of efficiency where you use less effort to get the same (or better) result. Increase your knee flex in the direction of your rear when you take your strides. This will increase your pace while using less effort. The goal is to increase your foot turnover rate while minimizing the fatigue to your leg muscles. Try including some heel to rear kicks in your own running session. Run in your regular style and just add 15 heel to rear kicks 2 or 3 times in the course of the run.
2. Keep your hips and quads flexible.
When the quads are tight they do not let you stretch out your muscle for maximum stride. You lose the additional distance you need to push-off your foot for maximum efficiency. A great beginner triathlon training program should have you performing a simple stretch just like the platform stretch so that you can prevent this problem. Find a platform that is at the height of your knees or maybe higher. Turn around and place the top of your foot on the platform with your laces down. Hold for 30 seconds and then transfer to the other leg.
3. Stop too much flexion in your hip and ankles.
Once your foot hits the ground, you want to be sure that your knees aren't bent too much and that there's not too much flexing in the ankles. There is not lots of evidence available that suggests runners who bend their knees more frequently have less knee problems compared with those who do not but it does appear that it will lower the impact on joints. Evidence does exist that says the more time your feet are contacting the ground the less elastic rebound you get and therefore less power in your stride. Avoid so much flexion naturally by focusing on decreasing your foot strike time.
An awesome drill to add to any beginner triathlon training program is to count how many strikes that your right foot makes in a 20 second interval. The objective is to have 30 or more which is a cadence of 90 plus. A high cadence means less time on the ground and extra power in your stride.
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