Good technique will help you run faster with the same energy expenditure, and it starts with the correct forward lean, says running coach Andrew Cheong. To do this, follow his simple guidelines.
1 LEAN FROM THE ANKLES, NOT WAIST.
It has been said running is a process of “falling forward”. A forward lean from the ankles puts your centre of mass ahead of your body, promoting this action. Let gravity help ‘pull’ you forward.
2 SWING YOUR ARMS FORWARD AND BACKWARDS.
Don’t swing them across the body as this action forces the shoulder and hip on the opposite side of the moving arm to rotate. This lateral rotation does not help your forward movement and may even cause knee and hip strain.
3 RUN AT THE CORRECT CADENCE OR STRIDE RATE.
The ideal is 180 to 190 steps per minute (spm). Taller runners do run at a slightly lower cadence but keeping it close to 180 spm helps them avoid overstriding and promotes a midfoot landing.