Are you a runner looking to improve your performance and reduce the risk of injury?

Then you need to listen to this episode!

As a running coach, I've seen the same mistakes made by runners time and time again. I want to help you to stop making those same mistakes.

This is part 2 of 2, I'll be discussing numbers 6 to 10 in the 10 most common mistakes that could be damaging your running form and how to fix them.

WELCOME TO THE PODCAST

By following the tips in this episode, you'll be well on your way to running faster, more efficiently, and with less risk of injury.

If you haven’t listened to the first 5 most common mistakes when running I suggest you listen or watch it after this one, they go hand in hand.

Let’s get started on number 6…

NUMBER 6: Running with a slow cadence. Cadence refers to the number of steps you take per minute while running.

When runners have a slow cadence of around 160-165 steps per minute, they are typically heavy footed, almost bounding, and putting greater demands on the body.

This is because with each step, the foot is spending more time on the ground, which increases the impact forces on the body. This can lead to increased risk of injury if your body can’t cope with the demand over time and decreased running efficiency.

To improve your running efficiency, it's important to increase your cadence to around 180 steps per minute.

This is considered the natural frequency of running and allows for a more rhythmical and efficient stride.

By increasing your cadence, you can reduce the time your foot spends on the ground, which reduces impact forces and improves overall running form.

To improve your cadence, start by using a metronome or music with a beat of 180 beats per minute to match your steps to the beat.

This can help you establish a consistent rhythm and get you used to the feeling of a higher cadence. You can also focus on taking shorter and quicker steps, which can help to increase your cadence over time.

By improving your cadence, you can become a more efficient runner and reduce your risk of injury. Remember to start slow and gradually increase your cadence over time to avoid overuse injuries.

Number 7: Relax and release tension from your body.

When we run with stress and tension in the body, we are setting ourselves up for a lot of stiffness and tightness. This can lead to issues with posture and impact running performance. If we are already feeling stressed and we add the stress of running on top of it, we may not enjoy running as much as we could.

To counteract this, it's important to learn to relax and release tension from your body. One way to do this is by shaking or loosening up the areas that hold a lot of stress, such as the shoulders. Simply roll your shoulders back and forth or shake them out to release tension.

Another way to release tension is through deep breathing and stretching. Take a few deep breaths, allowing your body to relax and release any tension. Then, stretch out the areas that feel tight or stiff, such as your neck, hips, and calf muscles for example.

By learning to relax and release tension in your body, you can improve your running performance and reduce your risk of injury.

Additionally, you may find that running becomes a more enjoyable experience as you're not adding more stress to an already stressful day.

So, take a few moments before your next run to focus on releasing tension and relaxing your body. Your body and mind will thank you for it.

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Let’s get back into number 8!

Number 8: Let Your Arms Run Too! The way you use your arms when running can have a big impact on your overall running form and performance.

When we run, our arms and legs work together to transfer movement energy through our body efficiently. If we're not coordinating our arms with our legs, we're being inefficient, wasting energy and could potentially cause injury.

This is because our arms help to counterbalance our legs, which helps to keep us stable and prevent excessive rotation of the hips and shoulders.

Running with stiff arms or overly extended arms can lead to increased tension in the shoulders and neck, which can cause discomfort and even injury over time.

To improve your running form, it's important to use your arms and coordinate them with your legs. This means swinging your arms in a natural and relaxed motion, with your elbows at a 90-degree angle. Your hands should be relaxed, with your fingers lightly curled and your thumbs on top.

Focus on keeping your shoulders relaxed and not hunching them up towards your ears. This will help to prevent tension in the neck and shoulders and keep your upper body relaxed.

By coordinating your arms with your legs, you'll be able to transfer movement energy through your body more efficiently, which can lead to better running performance and reduce your risk of injury.

Remember to stay relaxed and natural with your arm motion, and your body will thank you for it.

So, the next time you go for a run, pay attention to how you're using your arms and work on coordinating them with your legs.

Number 9: Pull from the Hamstrings! Using the hamstrings to pull your foot up to your glutes muscles.

When we run, it's important to engage our hamstrings to pull our foot up to our glutes muscles. This is because the hamstrings are a powerful group of muscles that can help to propel us forward and improve our running performance.

If we're not engaging our hamstrings when running, we're limiting our performance and making running more difficult than it needs to be. By using the hamstrings to pull our foot up to our glutes muscles, we're able to generate more power and energy with each stride.

However, it's important to note that overworking the hamstrings can also lead to injury. It's essential to find a balance between engaging the hamstrings and not overworking them.

To master using the hamstrings when running, start by focusing on pulling your foot up to your glutes muscles with each stride. You can also incorporate specific hamstring-strengthening exercises into your training routine, such as deadlifts or hamstring curls.

With time and practice, you'll find that engaging your hamstrings when running feels more natural and you'll feel like you have more power and energy with each stride.

If you find the sweet spot you'll be less likely to experience injury or discomfort in the hamstrings and surrounding muscles.

So, the next time you go for a run, focus on engaging your hamstrings to pull your foot up to your glutes muscles. Remember to find a balance between using them and not overworking them, and your body will thank you for it.

Number 10: Running too fast and not learning to pace yourself can lead to overtraining and even injury.

When we start running, it's easy to get carried away and run too fast. Sometimes you might find it difficult to find a rhythm and struggle to settle your breathing.

Other times we might feel good initially, set off running too fast and this can lead to exhaustion and burnout later on.

In order to avoid this, it's important to learn to pace yourself during a run.

Pacing yourself means finding the right pace for your current stress level and rested state. It doesn’t matter what you’re running programme says.

This means running at a comfortable pace that you can maintain for the duration of your run. This might mean starting off slower than you'd like, but it's important to listen to your body and find a pace that works for you.

By pacing yourself, you'll be able to run for longer periods of time without feeling exhausted or burned out. You'll also reduce your risk of injury, as overtraining can put a lot of stress on your muscles and joints.

So, how can you learn to pace yourself during a run? Start by paying attention to your breathing and heart rate. If you're breathing heavily or your heart rate is too high, you might be running too fast. Slow down and focus on breathing deeply and evenly. Get into a comfortable rhythm that you can maintain.

You can also use a pacing strategy, such as running for a set amount of time or distance at a certain pace before taking a break or slowing down. This can help you stay on track and avoid pushing yourself too hard.

Remember, pacing yourself during a run is essential for improving your overall running performance and reducing your risk of injury. Take the time to listen to your body and find the right pace for you.

SO THAT’S TEN TERRIBLE MISTAKES

I want to help you not make those mistakes that I see daily with my running clients.

Remember, by working on these ten terrible mistakes, you can improve your running performance, reduce your risk of injury, and enjoy your runs even more!!

So, let's start working on them and you will see the difference in your running!

Thanks for listening, I shall speak to you in the next episode my fellow runners!