Do you want to improve on foot? Well, you know, to work a lot (and well) because there are no secrets Or, at least, I don't know them. In that path of improvement, there will be coaches, fisios, nutrition, material, ... and everything (or almost everything) is worth a few euretes.
All this is necessary or, at least, recommended but there are also countless things you can do and that have zero cost like the seven truquillos or tips that you have below.
They are not magical remedies and do not intend to be infallible exercises or immutable laws but are simply things that the experience tells me that they can be very useful, that they do not suppose too much effort (or at least do not require additional effort to which we already do) and that we can do at any time and without the need of anything we do not have anymore.
That is, the "zero cost"It is literal so, if you do not put them into practice it is because you do not want, you have no possible excuse to say that you do not improve on foot because you have no resources.
1.- Not always in fatigue or butt.
To be able to perform a technical gesture Like running, the first thing is Learn it And, to learn it, you must work the technique being in good condition, rested, etc. The transfer To be able to do it, lush, tired, ... in a little less than automatically and unconscious.
We must not always train in ideal conditions because we rarely compete like this, but neither do you go to the other end and run to run or run tough. This second occurs a lot in the triathlon where there are many people who do almost all their training on foot in transitions, running in fatigue and with the crushed body of the bike or in series in which they prevail rapidly in front of the technical gesture with which they end up automating patterns that are probably not the most appropriate.
Technical work is very important Not only when technique is done as such but sowing we should try to be fully aware of how we are running and, the main thing, to have control over what we are doing.
2.- Be silent, that your steps are not heard.
I do not mean that you go quiet without chattering or counting jokes to training colleagues but that I talk about your footsteps. Instead of running like an orco or a dwarf of the mountains, giving shoes against the ground, inspir The less your footprints are heard, the better.
If there is noise, it is generally because there is greater impact and that involves waste of energy, in addition to a greater impact for your body. On the contrary, the more silent, there is probably a greater reactivity, the shorter contact time with the soil, ..., which probably means faster speed and less probability of injuries.
Important, we do not speak only of blows but also about “sand"The ground so Try that your feet do not slide, neither at the time of impact, nor at the time of the after.
3.- Marcate a good “tempo”, keep a high frequency.
It is not necessary to run like Zipi and Zape or with Geisha steps because that is inefficient and ineffective but it seems that The average / high frequencies give better results than large low frequency strides.
When we increase the frequency of stride, a set of changes that, in general, are beneficial or useful: we tend to shorten the amplitude, we reduce the possibility of “overstunding” (“on stride”, fall with the hyper extended leg), we decrease the contact time,…
How often should we carry? There is no consensus beyond that, according to most studies it seems that it moves around the “Magic number"Of the 180 steps per minute. As with everything else, it is a mere orientation or rule of the thumb because the theoretically ideal value will depend on the concrete situation (and, in fact, in the same output, that theoretical ideal value will vary).
Try to put on music You know you have a number of BPMs close to that magic 180 and try to follow that rhythm with your steps while running. Use a metronome, some App phone or try how many times you step on the same foot in fifteen seconds and try to approach the twenty -two. Fifteen seconds is enough time to avoid the start or end error of the account and does not require looking at the clock every time. If not, the tape can be your friend, which is easy because you have the clock in front of you.
4.- May your ankle be reactive like a dock.
When do you advance, when you are in contact with the ground or when you are flying in the air? Well, you know, The less time you are in contact with the ground, the better. Obviously, we must reach a commitment because if we reduce contact time too much, it does not give us time to generate an efficient impulse.
Try to run almost as if the ground burned you And besides boost strongly, avoid the typical gesture that the body is "agache" when the foot has been resting. There must be some vertical oscillation, but it is not good that there is much.
Another important point is that, the transition from the initial support point (heel or midf) to the toe is rapid. Try to quickly rotate the foot, not to be braking when supporting the ankle. Try to run more frequently than usual, preferably downhill and you will see how the body itself asks you. Avoid running to jumps, do multisaltos, comma, ...
5.- Impact under your center of gravity (or a more advanced tad).
Much has been discussed regarding what part of the foot should first impact on each footprint (heel, midfield, forefoot) and has been discussed a million times regarding the benefits and disadvantages of each of them without reaching a consensus (although it is partly because I do not believe that there is a single universal response).
However, it is often obvious the impact position and is so decisive or more than the part with which we impact Because it is not the same to first support the heel with the leg completely widespread than to do it practically under our center of gravity and with a reactive ankle that allows us to make a rapid transition heel.
It seems that it gives better result Tread slightly ahead of the vertical projection of our center of gravity (and preferably do it with the midfix or putwood) So look when you run next to crystals, try to put yourself in the gym tape watching sideways to the side mirrors, that they recorded on video, ... the home option to look slightly down and see that the feet barely appear a little forward of your gaze, it can be something mislead You have caught the trick, it can be worth it.
6.- The technique also works implicitly.
You have to work the technique but not only when you do technical. Do you send?
It never hurts the technical work, it is basic, not only when you learn to run but when it is an expert because there are always things to improve, adjustments to do, perfection does not exist! But, eye, you should not work it only when you do explicitly technically, when you get on the track (or where) to exercise but You should try to be aware of how you are normally.
That is, try to be aware of how you are stepping on, how you move the body, arms, how you rest your foot, ... try to do some of the exercises during the training itself varying slightly the technique you are applying at that time, ... you will see that you get used to much more than when you do the transfer exercises after the technique exercise.
7.- Strengthen works throughout the body.
Someday it will be discovered why resistance athletes have so much phobia to the word "strength" and their work because some reason must exist when it happens to so many. It is not about getting mazed as a bodybuilder but, in order to run, it is necessary to apply strength so, sorry, but it will touch you to work it if you want to improve.
But, eye, you don't make the mistake of focusing only on the musculature that traditionally works for its most direct involvement because what's the rest of the body? Does the legs move in isolation?
The whole body works, completely, not with the same intensity or the same type of strength but do not neglect the upper part. And you don't look only at the Core that is so fashionable now but you must give it a good tunda p. eg. To the arms and shoulders because, how many times have you noticed how the trapezoid began to bother you more than the legs? Where is the backpack resting on your Trail Running outlets?, ...
Do a lot of work in instability (Bosu, Trx, Fitball, ...), Exercises asymmetric, Unilateral, the Tensioners your inseparable friends must be, exercises that imply lateral displacements (Not only frontal), ... you don't need a gym to the last or with complex machines, with a little imagination you can mount exercises that make you work from the whole body.
Ah, very important, it is not worth doing it only in preseason, You should do so continuously throughout the season. Adapting loads and types of exercises, of course, but it is something that you should always include and maintain it.
Article based on "7 tips for a Stronger Run”.
#FeedYourDreams
Photos: Ramón Ferrer, Xtreme Trail Cup, Running.es
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