Main features of running technique
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Features of running
- Running has two phases: support and flying
- support lasts longer than flying
- four phases of legs: lifting, support, starting off flying, striking the ground/landing
During the periodically repeated cyclic running the phases of dynamic movements shift to powerless ones. This motion mechanism gives the energy for muscles and the resting phase makes these motions economical. Optimal breathing technique is needed to become successful runners. The rhythm of steps/strides is defined by their length and frequency.
Length of (double quick) step depends on
- The length of lower limb
- The force production of starting off
- Loose hip joint
- Distance
- Fitness
Step-frequency
The speed of legs move is measured in number of steps per 1 sec. The speed of muscle contractions determines it. It is a skill that requires not only increased aerobic capacity but also progressive neuromuscular training. When running, athletes need increased muscle and blood circulation functions as well as high oxygen intake. Proper breathing techniques support runners. They are suggested that they should use diaphragmatic/abdominal breathing. Runners will not have enough oxygen if they breathe only through their nose. The rhythm of running is helped by in- and exhalation. It is a bad technique when in- and exhalation are increased as it may cause pain in the midriff. Quiet and rhythmical breathing is advised.
When teaching fundamental running skills the so called global techniques and methods are applied. The first step of teaching running techniques is making learners practice basic running exercises. These help to develop the right running technique and coordinated motion. Students’ attention should be raised only to specific errors. Students may understand the essence of running if they have the opportunity to participate in games in which they can run. We should also bear in our mind that our teaching will be effective if we let students develop on their own pace, neither too quick, nor too slow development help our learners’ learning to run. “Correct” running is very much individualized. It is evident that our most proper method is gradualism and students must not start with increasing running exercises. They should be offered warming and muscles activities first. Hip extension, hamstrings, hip and abdominal muscles should also be strengthened. As the body moves over the weight bearing foot, the hip flexors store energy that later will be used for propulsion. Relay races are not suggested for developing running techniques (Baracs, 1985).
Events by distance
Sprints
Middle distance
Long distance
Speed determines the techniques of striking the ground.
To go through the entire cycle, runners will start when foot contact is made and go through the full stride. Foot contact should occur on the outside of the foot and depending on speed either at the mid-foot of forefront. The initial contact on the outside of the foot is generally not felt and for practical reasons runners are suggested to use a simple mid/whole foot landing. The races start by the report of the starters after she/he has ascertained that athletes are steady and are in the correct starting position. The start and sprinting is all about explosive and precision power. Every flexation must be performed to project the body in a forward motion. The periodically repeated cyclical running powerful motions are replaced by inertness phases. This motion mechanism develops the needed energy and by relaxing the muscles while effectuating the principle of economy. Individual talent and skills will help athletes to have optimal cadence. It is determined by the length of stride and its frequency.
Sprinters begin the race by assuming a crouching position before leaning forward and gradually moving into an upright position, while running they touch the ground with their balls on their feet, middle distance runners use the pads over metatarsal – phalanges joints and long distance runners strike the ground with their soles or the outer edge of their feet. (Milényi-Monspart, 1990).