When you are going through your 10k training schedule it is important to use good running technique. Much of the new running research on technique is centered around a fairly modern technique called the pose method of running. This method of running is designed to help make running more efficient and to decrease the risk of injury while running.
The pose method essentially is a “controlled fall.” This means that you are letting your body lean forward during your running, in order to let gravity help “pull” you forward. Part of the technique includes landing on the front of your foot or at least landing flat, as opposed to landing on your heel. It also includes pulling your heel up vertically, almost to the point that you are hitting your rear-end with the back of your heel. This admittedly is an oversimplified summary of the pose method and there are entire books on the subject. For this reason, and the fact that it is difficult to describe running technique in words, included below is a video outlining the prose method.
The video above focuses primarily on leg movement and foot placement, but it is important to focus on upper body technique as well. Good upper body running technique consists of good arm movement, shoulder placement, and torso movement. For good arm movement, you should keep your arms bent at the elbows and keep that bent elbow at a consistent angle of about 90 degrees. The most important upper body running technique tip is the arm swing. When swinging your arms, make sure that they are swinging straight forward and backwards, not side to side. There should be little to no horizontal movement of your hands or elbows, they should only be swinging up and down, forwards and back again. Your shoulders should remain relaxed. By this I mean don’t shrug or tense your shoulders by pulling them towards your ears. Relax your shoulders, but do not hunch or arch your back. You should be keeping you back and torso upright and aligned with the rest of your body.
I hope that what is described above doesn’t sound too complicated. There a lot of different aspects of running technique to focus on, but I would advise focusing on improving only one thing at a time. When you have mastered that once thing, such as arm swing or foot placement, it will start to feel like second nature. You will soon be using correct foot placement or arm swing without having to think about it, at this point you can move on to the next aspect of running technique that you wish to master.
That is basically all there is to it for running technique. Now all you have to do is practice! You can practice by incorporating proper technique into your 10k training schedule. If you are looking for a good beginner 10k training schedule you can find one on the previous post (here). And remember when you are practicing the new pose method of running to be safe, and to have FUN getting into great shape!!
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