As warm weather approaches, many look to get outside and start running. Having a goal in mind is one way to hold yourself accountable and stay consistent with your training. The Granby Race is May 7 this year. Whether you are a veteran runner or have never done a road race, today is a great time to sign up at ghymca.org/granbyroadrace. New this year is a kid’s fun race as well as t-shirts for all runners who register by April 25.
We hope to provide you with some tips for your training season. Runners who encounter injuries typically do so as a result of overtraining or poor technique.
A simple rule to help prevent overtraining is to not increase your run volume (time or distance) by more than 10 percent each week. Following a structured plan can help here as well. If it is written by a knowledgeable coach, it will have appropriate volume increases and decreases built in. The Farmington Valley YMCA has a coach available to help with training.
When it comes to running technique, evidence suggests runners who run quietly get injured the least. How can you make your running steps quieter? It takes the whole body. Try this thought process while running.
Head—up! Often, we look down when we are tired. Keeping your gaze straight ahead dictates what the rest of the body should do—go forward!
Shoulders—relaxed! Often, we hold stress in our shoulders and upper trapezius, hiking them up to our ears subconsciously. This robs us of efficiency and creates increased tension in our body which does not help with quiet running steps.
Hands also relaxed! Same as shoulders. Keep your hands nice and loose. Your swing should be minimal, with a slight forward and back motion.
Hips—forward! Put another way, keep your butt tucked under your shoulders, don’t let it slide back or stick out as you get tired. Think about trying to “run tall.” If you are as tall as possible, your hips will be forward. A good hip position will set your legs up for a successful running stride.
Legs—pull! Running should be executed by pulling with your hamstrings, bringing your ankle close to your butt. By beginning the running step with a “pull”, you are setting your foot up to land quietly and lightly underneath you. Avoid shuffling forward with your feet coming only inches off of the ground.
Feet—fast! Efficient running form has a high cadence. Typically, 170-180 steps per minute! In order to accomplish this, think about having as little contact time with the ground as possible. As soon as the foot touches the ground, pull it right back up using the hamstring. The quick contact time with the ground will make for a quieter step.
Try going through this checklist when you first start out and several times throughout your run. When you finish, evaluate if the checklist helped with your goal of a good running form. It’s so easy for poor technique to creep in, especially if you are a newer runner!
With the growing body of research showing that exercise, specifically exercise done outside in nature, can improve mood, energy levels, and all sorts of health metrics, running is a great choice for exercise. Try using these strategies to get started with your running journey or to improve your current trajectory. If you are having trouble sticking to a plan or progressing toward your goals, remember there are lots of resources to help you. Feel free to reach out to either of us for help (granbyroadrace@ghymca.org), and most of all, don’t give up! Success in running is measured in months and years, not days or weeks.