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Perfect Running Technique | Triathlon Training Explained

(upbeat music) – Welcome back to another edition of Triathlon Training Explained powered by Training Peaks. Now when you’re thinking about how to run, it’s all too easy to focus on our feet and everything that happens
from the hips below. But the actual fact, proper running form or perfect technique actually starts up here at the head, works all the way down through our body and finishes with our feet. So in today’s video, I’m gonna explore the mechanics of perfect running form, and break it down for you in a simple and understandable fashion. (peppy music) So one of the fundamental
things to understand about running is we want to do this in as energy efficient
a manner as possible. Now by running in as efficient
a manner as possible, we’re more likely to not tire as easily. We’ll also hopefully be
able to run for as far and as long as we would like to but crucially we’ll be hopefully doing that injury free as well. So starting at the top
of that skeletal chain like I just discussed,
with our head and shoulders are aligned properly,
that’s gonna set the tone for our torso and lower body to follow, and more likely mean that
our stride will be correct. So starting off at the top, let’s work our way down. Proper head alignment is
key to good running form. You want to be looking
towards the horizon, but neither up nor down, and this will bring your
neck and back into alignment and straighten them up. Your neck and jaw should
be nice and relaxed and also try and think about not jutting your chin forwards either. Our shoulders should sit square and low, whilst also being loose and
relaxed at the same time. Try not to sway from side to
side whilst you’re running, and definitely no
slouching allowed either. Try and also be mindful of
not allowing your shoulders to creep up and become high
and tight whilst we’re running. And if you do feel any
tension starting to creep in, just try and loosen your
arms out a little bit. Give them a bit of a shake
and release that tension that’s building up. (peppy music) Now that we’ve got our head and
shoulders aligned correctly, our torso is able to follow suit and be in a good position meaning that we’re running nice and tall and ever so slightly leaning forward, which creates a nice balanced posture. We don’t want to be leaning too far back. Equally we don’t want to be
hunching forwards either. If we start leaning
forwards and we can create a kind of high impact,
short staccato stride that puts a lot of
pressure through our knees and our back, if we
lean backwards suddenly, then we’re starting to create
an over striding effect that can put a lot of
pressure through our heels and stresses up our joints,
like our knees and hips. Tall however with a nice upright position will open up our chest
and pin our shoulders back which means that we can just
breathe that little bit easier, but one other thing to be mindful of is try not and sway your torso
too much from side to side. (peppy music) Good arm carriage and
movement matters a lot whilst we’re running, as it effectively helps to propel us forward. If you try and think of the zipper that runs down a jacket
as being the central line in our torsos, if our
hands were to cross that center line, usually what
happens is our upper bodies and torsos follow suit. And this torque that’s
created from the waist up is just simply wasted energy. There are basically two
pointers to bear in mind when thinking about arm carriage. And that is on the upward swing, try and bring your arms in
and towards your sternum. And on the downward swing, we want to bring them out and
away towards our waistband. Now keeping that same
chain of thought of nice, smooth arm carriage, we should always try and have our hands and wrists
in a nice relaxed fashion. Ideally in an unclenched fist and just try to think about
your hands with your fingers lightly touching the palms of your hands and always try not to
have any tension in there. (peppy music) Now I won’t pretend here
the positioning of our hips isn’t necessarily the easiest thing to wrap our heads around. But in simple terms, we
want to think of our hips pointing straight forwards and in what we call a neutral position. Now if our head, shoulders,
and torsos are all aligned similarly, then our hips in
theory should follow suit and be positioned correctly. However if for instance our
torso is leaning too far forwards or too far backwards, this can tilt our pelvis out of position and that will throw our
body out of alignment. Endurance running
doesn’t require our knees to be lifted too high, but rather kept fairly
low to promote an energy efficient stride, but
there are a few key points to bear in mind. Firstly that our knees do
need to be bent a little bit just to absorb the impact
as our foot hits the ground. Secondly you don’t want to over stride but rather thinking about having a foot landing underneath our body
and our center of gravity. And finally running isn’t
supposed to be hard and noisy as we travel over the ground. Rather try and think about being light and springy and quiet. So there we have it. Good running form starts on our head, runs all the way down in the bodily shade and finishes down there at our feet. Hopefully you find this video interesting, and you’ll give it the
thumb up like button. Remembering to click on the globe, subscribe and get all
the other videos on GTN. And if you want to see all
the other videos that have happened in Run Week, then click up here.

Reynold King

38 Replies to “Perfect Running Technique | Triathlon Training Explained”

  1. hello will you recommend to use nose clip and ear plugs for beginner swimmers? and can you make a video how to choose to buy right treadmill thank you more power! 👍

  2. Appreciate these tips to make my running easier and safer for my body, on the other hand I feel bad how wrong I have ran before.

  3. I’m shocked toe/mid-foot/heel striking hasn’t been discussed here…!?!?!? Surely an obvious if not the most important topic to debate…?

  4. It's very interesting and worth re-watching. There is at least one complain in the comments section on why no foot landing discussed? But I can't imagine how it would be possible to land feet incorrectly whilst following all the advises in this video?

  5. Your arm swing should come from your elbows, not your hands. Drive the elbows backward instead of trying to reach forward with your hands. You should have very little flexion/extension in your elbows, though (i.e., the angle of your elbow should remain relatively consistent throughout the arm swing), and your hands shouldn't break your waistband. Keep them high and tight. Fraser's elbows tend to flex/extend quite a bit compared to Mark's which you can tell while they're running. Probably one of the reasons Mark is a faster runner than Fraser ;P

  6. Great video as always. I've just started training again and find im constantly hungry, do you guys have some tips and ideas on what snacks you eat to keep you going till your next meal?

  7. I got this advices from a track and field coach and what it said in this video is completely true. This help me run more efficiently, I used to run with too much tension in my shoulders and head down

  8. I recently did a triathlon and even though i was in good condition the temperature was 37 degress celcius which by the time of the running, I couldn't even breath. The water was boiling hot and I found myself walking a big part of the route. Was i bad prepared for that or what should i do. The air was hot and dried.

  9. Hey guys.
    Quick question.. I'm training for as close to a 16min 5k as possible.

    At the moment I do 4 days..
    A long run, hills&sprints(with conditioning&strength), intervals or tempo, and easy run with strides.

    But I feel like I should be doing 2 threshold or tempo runs a week.

    Is that advisable?

  10. Something I noticed that after the bike ride I was'nt running how I used to be. I found out that I was Running in a seated postion ,basicaly sloppy.
    I had to put my mind into making sure to stand straight from the ankles and as your tipps say straighten out and fall slighty into the run.
    Good tipps

  11. Thanks for this. I am about to start couch to 5k in preparation for moving into tri training. I’ve never been a good runner and this video explains why in so many ways. x

  12. Pro tip: Relax your Psoas muscle, and relax the entirity of the spine, also let go of the tension in the belly / abs. Relaxation is key to running.

  13. I have been trying Chi Running and it is just not working for me. Now I know why. My trainer in the gym is always telling me "head neutral, shoulders down and relaxed" and I have been working on that when running. Great ideas. Oh, and as for head looking forward? That is great, but where I run I have to keep an eye out for rattlesnakes on the trail so head down is a bit of a safety measure at times. Lol

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