Running is the ultimate test of cardiovascular fitness, and it is a non-negotiable part of our methodology. Whether it’s a 400m sprint in a metcon or a longer conditioning piece, running is everywhere. Improving your Running Form is essential for maximising efficiency.
The problem? Most athletes who come from a strength background treat running like a chore, and they fall into four common traps that make running feel harder and more brutal than it needs to be. This inefficiency not only tires you out but sets you up for failure when you hit the barbell next. Focus on your Running Form to overcome these challenges.
Here are 4 simple running fixes that will instantly make your WODs less brutal and your running more efficient, enhancing your Running Form:
1. Stop Overstriding (The Brakes)
The most common mistake is reaching your foot out in front of your body, landing hard on your heel. This forces your foot to act like a brake on every step, wasting massive amounts of energy and causing stress on your joints.
- The Fix: Focus on Foot Strike Under the Hip. Don’t try to change your foot strike (heel/midfoot) immediately. Instead, focus on increasing your cadence (steps per minute). A higher cadence naturally forces your foot to land closer to or under your hip, reducing the braking effect and making your running more elastic. Shorten your stride and keep your feet moving fast.
2. Ditch the Bouncing (Wasting Vertical Energy)
If you feel like you are bouncing up and down excessively while running, you are wasting vertical energy that should be used for horizontal propulsion. You are lifting your body against gravity instead of moving forward.
- The Fix: Lean from the Ankles. Imagine you are a rigid plank and gently lean forward from your ankles, allowing gravity to pull you into the run. This forward lean shifts your weight over your mid-foot, encourages a lower, more efficient centre of gravity, and reduces the time your foot spends on the ground.
3. Relax the Hands and Arms (The Tension Killer)
We often see athletes with clenched fists and arms pumping rigidly across their bodies, almost touching their chest. This unnecessary tension travels up your neck and shoulders, leading to premature fatigue and a tight feeling across the upper body.
- The Fix: Keep Your Hands Soft. Pretend you are lightly holding a potato chip in each hand—don’t crush it! Keep your elbows bent at roughly a 90-degree angle and drive your arms straight back and forth (like pistons), not across your body. Relaxed shoulders equal better oxygen delivery.
4. Breathe to Your Cadence (The Pacer)
When you panic, you breathe erratically. In a WOD, if you sprint the run and then gasp into the barbell, your heart rate will be unmanageable.
- The Fix: Use the 3:2 Rhythm for Efficiency. For longer or paced runs, establish a constant breathing cadence, such as the 3 steps in, 2 steps out rhythm. This controls your heart rate and forces a deeper, more complete exhale, preventing you from hyperventilating before you hit the next station.
Stop Fighting the Run
Running doesn’t have to be the part of the WOD you dread. By applying these four simple cues, you will conserve massive amounts of energy, making your performance on the subsequent barbell or gymnastics movements dramatically better.
Book a Discovery Call today with one of our team!
Let’s discuss your goals and how we can refine your movement mechanics for better long-term performance.
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