5 Tips for Running Faster And Pain Free

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Hey, awesome runner welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. 5 Tips for Running Faster And Pain Free

2. Sub 1.17h challenge update

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5 Tips for Running Faster And Pain Free

Poor running form often plays a significant role in these injuries.

But fear not, because today, I’m diving into simple techniques that can help you beat the odds and run stronger with every stride.

Let's start with a crucial aspect of your form…

The Posture

Picture a string pulling you up from the top of your head, aligning your head, shoulders, and hips over your feet with each stride.

This tall, aligned posture not only improves breathing mechanics but also reduces stress on your joints, minimizing the risk of injury.

Adjusting your posture can have a ripple effect on other aspects of your running form, especially your cadence.

The Cadence

Running cadence, or the number of steps you take per minute, is crucial for efficiency.

Aim for around 170 to 180 steps per minute, adjusting slightly with your pace. By maintaining an optimal cadence, you'll reduce impact forces and improve your overall efficiency.

Take inspiration from elite runners like Eliud Kipchoge, who demonstrates impeccable form even at slow paces.

Notice how Kipchoge's high cadence keeps his foot landing beneath a flexing knee, preventing lazy overstriding and promoting efficiency.

As you work on improving your cadence, you'll naturally refine your foot strike.

Find out more about the cadence in this past article.

The Foot Strike

While the debate over heel strike versus mid-foot or forefoot strike continues, the key is to find what feels natural for your body.

By focusing on posture and cadence, you'll encourage a foot strike that minimizes injury risk and maximizes efficiency.

Now, let's not overlook the role of arm swing in propelling you forward. Proper arm swing helps maintain balance, speed, and energy conservation.

Keep your arms relaxed, swinging from the shoulders in a straight line with elbows at a 90° angle or shorter.

Focus on the backswing to stabilize your torso and reduce excessive rotational movement, leading to a smoother running experience.

The Breathing

Lastly, let's talk about breathing. Mastering your breathing patterns can significantly impact your running performance.

Practice diaphragmatic breathing to maximize oxygen intake and synchronize your breathing with your strides.

This rhythmic breathing not only improves pacing but also keeps you relaxed and focused, making longer runs more manageable.

More about the breath here!

In conclusion, by mastering form and technique, you can reduce your risk of injury and improve your overall running experience.

So, lace up those shoes, focus on your posture, cadence, foot strike, arm swing, and breathing, and watch as your running journey reaches new heights. Happy running!

Trivia Question: How much muscle do you move with each single step?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~82km:

• Monday: AM 50min Easy + PM 50min Easy

• Tuesday: Gym

• Wednesday: 8x400m (Recovery 45secs)

• Thursday: 50min Easy

• Friday: 5x1000m (Recovery 2min)

• Saturday: 50min Easy + Gym

• Sunday: Long Run 16km

• Total training time: 07:57:00

We're starting to get serious! This training block is off to a great start!

I'm looking for a new pair of shoes to use as a daily trainer and I was thinking of trying the ON Cloudeclipse, have any of you tried them?

I have never tried a pair of ON shoes and I'm curious to try them!

Let me know your thoughts!

Follow me on Strava to see the details of all my sessions!

Matteo

Just for Laughs 😂

Trivia Answer: Each step you run consumes movement from 200 muscles!

Latest Editions

• How To Fuel Long Runs Effectively (Link)

• How To Start Running When You're Overweight (Link)

• How To Breathe While Running (Link)

• How Often To Run For Older Runners (Link)

• How To Run Strides And Why They Make You Faster (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.