Top tips
For Running efficiency
Disclaimer
The following information is intended to help aide in the
performance of running, and should be undertaken without injury
present. Always remember, ‘warm up’ and ‘cool down’
effectively before carrying out any of the following exercises and
tips.
I do hope that this information will help transform you into the best
runner that you can be.
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Introduction
The aim of this eBook is to help YOU achieve better results whether
it is vitality, a better physique or even that elusive personal best.
Every person has a different reason for running; some may do it to
relieve stress, whilst others like the competitive element to it.
Whatever the reason may be, there are ways to become better
at the skill of running. To become a better runner may help burn
calories more efficiently, may help you in other sports or just simply
to help improve on your own personal best times.
Inefficient running technique and unnecessary energy
consumption whilst running are major downfalls which can result in
slower times, more fatigue and increased risk of injury. However
there are ways that we can run efficiently by make small
adjustments to a running style. Here are my top running efficiency
tips.
Within this eBook I will take you through my top tips that will help
you achieve the ability, and skill of being an efficient runner.
Finally, I will leave you with a quote I often use to describe how
you should train.
“Practice does not make you perfect. Only perfect
practice makes you perfect” Vince Lombardi
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Tip #1 – Contact Time
Ideally as a runner you want to try and conserve as much energy
as possible. Every time your foot comes in contact with the ground
your muscles are working and will consume more energy. By
spending more time in the air you will minimise energy loss.
Ways to keep yourself from staying in contact with the ground are
by trying to create a more spring like effect. You can do this by
utilising the gastroc muscles (calf) more efficiently.
Figure 1 Running speed on Hip and Ankle muscle performance.
Here you will see a series of hops that will engage the gastroc and
utilities the muscle similar to a spring; as soon as the foot comes in
contact with the ground the heel drops and springs away.
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Tip #2 – Running speed
Easier said than done but running faster can actually save more
energy in the long term. Similar to a car if your body is moving
faster you will conserve more fuel (energy) than if travelling slower.
Furthering this, the faster you run the further you project yourself
forwards per unit of energy used.
Figure 2 IAAF Samsung Diamond League, Doha 2011
This is a skill that will need to be trained, time and time again.
Speed doesn’t necessarily mean power; you don’t need to run
like a sprinter, you just need a quicker turn over (cadence).
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Tip #3 – Over stride
In a long stride you will find yourself spending more time in contact
with the ground, which will increase the amount of energy that
your muscles will use. Therefore a shortened stride will recycle
more of the energy absorbed by the tendons upon ground
contact and tap into the muscle’s reserves to a lesser degree.
Figure 3 Newton running shoes, showing forefoot vs. Rearfoot running.
Over striding can also lead towards more of a heel strike which
tends to be less economical. Often I explain a heel strike to be like
applying the brakes; as your heel hits the floor it tends to slow you
down (see tip 1).
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Tip #4 – Arm action
Your body tends to mimic movement, the faster and bigger the
movement in the arms will in turn mean that the faster and higher
the legs will move. Ideally you want to try minimising the back
swing on the arm as this will slow you down. If you drive your arms
forward with more force your body will be driven into more
forwards propulsion. Your arms act as the propellers for the upper
body and the faster the arms move, the faster your legs will turn
over too. Try it!
Figure 4 Mo Farah, Helsinki 2012
You will also want to watch to make sure that your arms do not
move across the body and that they drive in a more linear fashion.
If you tend to drive your arm across your body you may also tend
to load longer, which can be inefficient.
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Tip #5 – Stay Upright
Running with an erect back you will engage your abdominals
more which will help in pulling your hips into a correct running
position. You want to aim to keep your shoulder girdle in-line with
your hips.
Figure 5 Usain Bolt demonstrating perfect upright posture
By staying upright you will also minimise the drag of gravity pulling
you in towards the ground. If you drop your chest, your head will
follow and it will be harder to drive away. Try and keep a much
more positive running style.
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
Tip #6 – Breathing
With running breathing becomes one of the main, yet hardest skills
to master. Ideally you want fill your abdomen with the oxygen,
rather than your chest.
Your mouth is much larger than your nostrils, so it is definitely much
more effective at taking in oxygen. Also, keeping your mouth
open keeps your face more relaxed, which makes it easier to
breathe deeply.
Figure 6 Haile Gebrselassie and Co. Demonstrating breathing through mouth.
Your exact breathing rhythm will depend on how hard or easy you
are running and/or the intended intensity of your workout.
Breathing rhythms refer to the number of steps you take with each
foot while breathing in and out. For example, a 2:2 rhythm would
mean you take two steps (one with your right foot and one with
the left) while breathing in and two steps (again, one with your
right foot and one with your left) while breathing out.
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
About the author
Craig Carroll is a Performance Coach, and has worked with a
number of high profile sporting athletes including international
rugby, football, and track & field athletes. With his depth of
knowledge within sports performance, in particularly with speed
training, Craig has acquired a skill set that is second to none and
works alongside some of the world’s leading sport coaches and
has been featured in magazines such as Men’s Running, Runners
World & Ultra fit.
www.craigcarrollpt.com
Copyright ©2013, Craig Carroll Performance. All rights reserved.
Bibliography
Figure 1 - Muscular strategy shift in human running: dependence
of running speed on hip and ankle muscle performance
http://jeb.biologists.org/content/215/11/1944/F2.expansion.html
Figure 2 – IAAF Samsung Diamond League, Doha 2011
http://www.flickr.com/photos/faisal_hamadah/5725533766/
Figure 3 – Newton running shoes displaying forefoot running
http://nellyontherun.blogspot.co.uk/2011/10/drinking-newtonkoolaid.html
Figure 4 – Mo Farah, Helsinki 2012
http://www.mirror.co.uk/sport/other-sports/athletics/london-2012greatness-beckons-for-mo-1138698
Figure 5 – Usain Bolt running posture
http://www.guardian.co.uk/commentisfree/2012/sep/06/sciencerun-fast-usain-bolt
Figure 6 - Haile Gebrselassie and Co. Demonstrating breathing
through mouth
http://nazret.com/blog/index.php/2010/03/22/ethiopia_haile_geb
rselassie_quits_in_new
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Copyright ©2013, Craig Carroll Performance. All rights reserved.
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Copyright ©2013, Craig Carroll Performance. All rights reserved.