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"Elements of good running form" by
Coach Katherine
Since the run is the final portion of the triathlon, it is often the
hardest for people as they are running on low energy. Becoming a
more efficient runner will help you make the most of the last leg of
your triathlon. There are a few skills that you can practice in
order to be a smooth and seemingly effortless runner.
The first skill to practice is proper body alignment. Begin by
standing tall, with your head directly over your hips and your feet.
This position, with a slight amount of forward lean, should be
maintained while running. It is helpful to look several yards in
front of you while running, rather than looking directly in front of
your feet. Avoid the two extremes of bending at the waist and
leaning too far forward, or pushing your hips and butt back into a
sitting position.
The second skill to practice is a high turnover rate. Turnover rate
is defined as the number of steps you take per minute. You can
determine your turnover rate by counting how many times your right
foot strikes the ground within 10 seconds, multiplying that number
by 6 for total right foot strikes, and then doubling for your total
steps per minute. A good goal turnover rate is around 180 steps per
minute. This is equivalent to 15 foot strikes of your right foot 10
seconds. This may feel fast and awkward at first, and you may need
to shorten the length of your stride to accomplish it. If your
existing turnover rate is much lower than 180, you will need to
spend several weeks slowly building up to that goal. As you become
more used to running at a higher turnover rate, it should start to
feel easier and more comfortable.
The third skill to practice is keeping your momentum going forward.
In order to reduce any wasted energy, you should limit the amount
of up and down or side to side movement that you make while running.
Look at an object off in the distance, and try to run so that the
object does not appear to bounce up and down. Also, keep your
elbows close to your body so that your arms can swing forward and
back, instead of side to side.
The fourth skill to practice is relaxing your upper body. When you
tense the muscles in your face, neck, shoulders, and arms, you are
using vital oxygen that could be going to your legs instead. Every
few minutes, shake out your arms and hands, roll your shoulders, and
remind yourself to relax. The more often you practice relaxing, the
more natural it will become.
Becoming an efficient runner is simply a matter of practice.
Instead of trying to simply accomplish the right amount of time or
distance for your run, begin to incorporate the skills of proper
body alignment, high turnover rate, forward momentum, and a relaxed
upper body. Within a few weeks, you should start to feel more
smooth and effortless while you run. When it comes time for the
triathlon, no matter where you finish in the pack, you will be able
to finish strong!
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