An important thing that every runner must remember is being aware of his or her limits and what can be expected from his or her body. Efficient functioning of the lungs is vital because these organs supply the required oxygen to the body. As the blood circulates carrying important nutrients to the tissues, the lungs provide oxygen while taking up carbon dioxide. Each time you take a breath, fresh air comprising oxygen enters the lungs, which then seeps through the thin walls of the air sacs and capillaries before being absorbed into the blood. The oxygen is then transmitted to all parts of the body and waste in the form of carbon dioxide is breathed out. Taking air inside the lungs is known as inspiration and letting out breath is called expiration and the two processes together are termed as respiration. The average breathing rate is about eighteen breaths per minute but with efficient running a person is able to significantly bring down this rate.
Another important aspect of efficient running is cadence, which is the rate at which the feet strike the ground. With higher number of foot strikes, runners are able to achieve more cadences. This is better for an improved posture while using the natural springiness of the body. In addition, it is beneficial in increasing the return of blood to the heart, an efficient running gait, and reducing the risks of stress-related injuries. Moreover, it is helpful in reducing muscle sprains while being beneficial in elevating your standard as an efficient runner. The stride rate is partially natural and is a factor of the individual’s biomechanics, shape, and size. However, with training runners can achieve new cadence. They can train their muscles to make the require adaptations by running at a faster stride, which helps enhance venous return.
Venous return is the rate at which blood is pumped back to the heart. An increased venous return is essential for efficient running because it is beneficial in eliminating the accumulated toxins faster while providing sufficient blood return for rapid circulation. Higher cadence takes maximum advantage of the body’s natural springiness. As the foot lands, the longitudinal and lateral arches get compressed with a downward force. The ankle hinges and the force is transferred to the calf muscles via the Achilles. The next part of the shockwave is absorbed by the knee and the stretchy parts spring back to the original shape sending the force back down again. All this occurs rapidly allowing the runners to take advantage of a higher stride rate. Most people who are not used to ninety strides per minute consider it to be a very fast pace; however, with right training it is easily achievable in a few months. Using specific drills for rapid feet movement for five-minute sessions twice a week can help improve your overall running style.
Almost every person who takes up running for training for a marathon or for general fitness do not give it much thought. They simply buy a pair of shoes and begin. The simplicity of running makes it attractive for most people; however, without the right form you can not only be inefficient but are at a huge risk of debilitating injuries. The most important tenants of efficient running include quick cadence with short strides. It is vital for the foot to land lightly on the surface on the central portion of the foot. Moreover, quickly lifting your foot off the ground rather than pushing off with extra muscle force is important. Other key components include relaxed swing and slight forward lean. The all new On Running Cloud Mens Black and Cloud Womens Black are available here.
Understanding your body and how it moves across the ground is very crucial. One of the most important aspects of good form is avoiding the use of higher muscle power to move forward. Two of the common mistakes made by runners are excessive heel striking causing sudden brakes in the forward momentum and using only propulsive muscles and running long distances on toes without using the natural cushioning system of the body. Both these mistakes result in higher vertical movement in each stride leading to inefficient running and much higher impact on their bodies.
Testing your stride to ensure you land on the middle of the foot is recommended. For this test, you must run on a smooth surface and check that your foot is naturally landing at the mid-foot and quickly picking the other foot for a new stride. The body prevents the feet to land on heels because it is not engineered to adapt to the blunt force of repeated striking of the heels. Continuous and excessive landing on the heels will strain the propulsive muscles and connective tissues resulting in many injuries. Runners who are too far forward during the sprint position often overuse the calf and hamstring muscles straining their Achilles tendons. For efficient running procuring a good form is important, which primarily means lesser impact for reduced risks of injuries.