With the spring sun, the joggers spring forth like dandelions. Many will take a power lift before the summer. Others run towards a long-term goal. But regardless of purpose or form, the joy of running can be enhanced by some simple, technical steps. Vebjørn Rodal has long held running courses for exercisers. In his world, there are three principles anyone can work on to improve their running technique. Photo: Bent Lindsetmo / news Photo: Bent Lindsetmo / news If you improve your technique, you have improved your running economy, Rodal points out. – You can use that in three different ways. You can run a given distance a little faster, or you can run a little longer with the same power consumption. Or you can take advantage of it as I am doing today: That it will be a little less awful to go out and run, says Rodal and smiles. In addition to the three main principles, Rodal will also give some bonus tips. At the same time, he shows you some common traps to run into, but which you can easily avoid. Hip position This is the most important principle. The hips need to be a little further up and forward than you might be used to. Then you achieve that, when the foot meets the ground for a new step, it hits directly below the hip. It creates momentum in the direction of travel as soon as you apply force to the surface. If the hip gets too low and you “sit down”, the foot will hit further forward. Then you have to lift your own body weight before you can create momentum. Then you waste energy for every step you take. A few centimeters make a difference. Push your hip further forward than this. Arm use The arms are often two underestimated tools in running. You should have an active arm pendulum that goes in the direction of travel. This is how you drive your step and create frequency. Try to keep 90 degrees in the elbow between the upper and lower arm. The arms should go straight forward, but also well back. When you get the arm back, the hip is pushed a few millimeters forward. Then the arms help to maintain a good hip position. Also try to be relaxed in both the wrist and shoulder area, so that you don’t get awkward and strained movements. If the arms are moved sideways, it usually creates sideways movements in the rest of the upper body, and in the hip area. Then you waste your energy. Arm pendulum that goes sideways extends the movement and takes longer. This often delays the frequency in running. Photo: Bent Lindsetmo / news Photo: Bent Lindsetmo / news Frequency A faster frequency may sound tiring, but it is actually the opposite. A light and fast frequency makes running more efficient. Fast frequency increases the probability that the hip position is held correctly, and that the foot hits under the body and creates momentum. You should therefore avoid standing for too long at each step. Then the running becomes static, and you block the large muscles and get poorer circulation. Like this: But what does “fast” frequency mean, then? There is no conclusion here, although many people point to 180 steps per minute (BPS) as “an ideal frequency”. Rodal’s point is that you can increase the frequency to a little more than you are used to, and then you will feel the effect. Bonus tip: Gaze It’s easy for your gaze to drift downward, especially when you get tired. It’s not very motivating to look at your own shoes, but there are completely different reasons why you should keep your eyes up. When you lift your eyes and chin, it opens up the airways better. At the same time, the movement will pull the ribcage up with it. When the ribcage goes up and forward, the hip comes a little behind. It helps to get the hip in the right position. Olympic Thoughts So which of these things was on Rodal’s mind that afternoon in Atlanta in 1996? Rodal has run many hundreds of racing sites in his life, and he has mostly thought the same thing every time. Namely arm use. If I can just keep the arm pendulum going now, I won’t make a fool of myself. Vebjørn Rodal But if I’m sloppy with it, the rest clap together, too. Vebjørn Rodal The arm pendulum is important to maintain both the drive in the frequency and the position on the hip, points out Rodal. – Frequency. Always frequency before step length. Towards the end of a race or a workout, you lose power anyway. If you then try to maintain the stride length, and fail to add the same force, the running becomes static. Then you take much longer to get enough power out, says Rodal. The gold time of 1:42.58 in the 800 meters stood as an Olympic record until 2012. Avoid these pitfalls A better running economy is of course of no help if you don’t actually run. Continuity is the most important thing in training in general, emphasizes Rodal. Continuity’s worst enemy is unpleasant experiences. Rodal points out that many have too hard running sessions. – It is important to do things you can bear to repeat, says Rodal. Photo: Bent Lindsetmo / news Photo: Bent Lindsetmo / news He cites a typical example: Interval session with 4×4 minutes uphill. Then there will be long, tough drafts where you thin yourself out. – It will be heavy and awful, and painful and difficult. It eventually leads to you not wanting to repeat the session. Find your way to do it, especially in the beginning, says Rodal. He recommends shorter strokes with greater speed. Then it is easier to have control, and also easier to get the technical stuff in place. For example, it can be 30 or 45 seconds of drag, where you have a 10-15 second break. – It is much more pleasant to carry out, and it increases the chance that you will be able to maintain continuity in your training. Nothing is more important than that, says Rodal. Another typical “trap” for exercisers is running too much on their toes, according to the Olympic champion. It is far more difficult to master. – If you are not particularly well trained, and feel you have to run on your toes, all that happens is that you include a lot of vertical movements in your running. Then you bounce more up and down, and you don’t use the energy in the direction of speed, says Rodal. Do you want more tips? Rodal has previously shared his regular strength exercises, which he swore by throughout his long career. Here he takes you through the ten simple exercises together with news’s athletics and cross-country commentator Jann Post: GIVES STRENGTH TIPS: This video was recorded when Jann Post made the precursor to the news podcast “I det lange løp”, namely “Breaking Marathon Limits” .
ttn-69
Running technique and running steps from news’s Vebjørn Rodal – Sport Langlesing
