Training articles

15 exercises to improve your career technique

Running technique improves strength, improves joint mobility, improves running efficiency and effectiveness

Our collaborator in sport Nutrition Victory Endurance has developed some tips to improve our running technique

It is a physical effort that can directly influence performance, because in addition to improving running technique (its main objective), it indirectly provides four other benefits: improves strength in the ankles and legs; improves joint mobility of the foot and the ankle; improves the efficiency and effectiveness of the race, what supposes a greater yield to the same effort; Y greatly reduces the risk of injury (Achilles tendon, periostitis, plantar fasciitis and is more resistant to sprains). Within the running technique I include Multi-jumps and Ankle Exercises.

The exercises that I describe below should be done on flat and soft ground, preferably grass, although it may be dirt. The floor should be as smooth as possible. The distance can range from 30 to 40 meters.

  1. Walking on Tiptoes. Forward, inward and outward.
    In very short steps, walk on tiptoe, maximizing your heels. Three variations are made: the first with the toes facing forward, the second with the toes facing outwards and the third with the toes facing inward.
  2. Walk on heels. Forward, inward and outward.
    In very short steps, walk on your heels, maximizing the balls of your feet. Three variations are made: the first with the toes facing forward, the second with the toes facing outwards and the third with the toes facing inward.
  3. Lateral Race
    Arms forward and back at the same time, coordinated with each jump. Lateral jumps, touching the ankles at the highest point.
  4. Short stride raising one knee, then change.
    Coordinating well with the movement of the arms, bringing the elbow back as much as possible. Each half of the route is done by raising a single leg.
  5. Short jumps, running in a toe, without hardly bending the knee.
    Boost only with the ankle, pulling higher than forward.
  6. The same lifting one knee alternately in each stride.
    It is an ankle game that is played as if it were a dance.
  7. Normal Skipping. Pulling arms, elbows flexed.
    Running very high knees, very often and hardly moving forward.
  8. Skipping from behind.
    Lean your trunk forward slightly and run with your heels touching your glutes.
  9. Skipping forward.
    Identical to 7, but bringing feet forward.
  10. Medium Skipping, pulling strong arms.
    Run by raising your knees (to 60th), very often with your arms and with little progress.
  11. Running toe pulling arms.
    Running on tiptoe with hardly any bending of the knees, bringing the feet forward and pulling the arms back a lot.
  12. Triple jumps.
    Continuous jumps with maximum stride width.
  13. Impulsions.
    I jump step, with the same leg, to change half. One leg is supported and the other is driven.
  14. Frog jumps.
  15. Jumps to feet together, with maximum amplitude.

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