If we look back to our early hunter and gatherer ancestors, we can see that the movement of running has been ingrained in us as a means of transportation or escaping potential harm. Because it is such an subconscious act that we perform from an early age, it is easy to overlook the mechanics, technique, and other supporting factors that we can alter in order to strengthen our capacity to run faster or for longer.

There are many varying modalities when it comes to running (i.e. uphill, downhill, marathon, 100m, treadmill, road running, trail running, etc.) but there are mechanics that apply across the board in order to maximize either the time or distance you are running. 

Heel strike VS Midfoot strike 

The heel strike running technique is when your heel is the first part of your foot to land on the ground during your stride. Studies have shown that heel striking can cause knee and ankle injuries to the hard, repetitive impact on the joints. It has also shown to slow you down as every time you heel strike you are more likely to strike the ground out in front of your body which acts as a brake every time you make contact with the ground. 

Midfoot striking is shown to be a fast running technique as it allows for you to land your foot more squarely under your hips/body meaning your force is traveling down and forward, giving you more of a forward propulsion and lessening the “braking” effect that the heel strike causes. 

It is important to integrate Midfoot striking slowly over weeks and months using drills such as:

• High knees
• A skip
• Hurdles 
• Backwards running
• Ladder work

This slow and steady integration will allow for you to adapt to the mechanical changes and the different stresses that will be placed on the body. 

Breathing 

It is important to breathe when running as it allows for blood to become oxygenated. That oxygenated blood then gets carried to the muscles that need it so they can better recover/perform in the manner that is required. 

Breathing patterns are all dependent on the preference of the individual. Some people like to consciously focus on their breathing while running (like myself), or some like to let it unconsciously happen so they focus on other aspects of their running.

A few breathing techniques that can be used are:

1. 1. Nasal Breathing. Nasal breathing is inhaling and exhaling through your nose only. The benefits are, as you nasal breathe your nose releases nitric oxide which is a vasodilator, meaning it helps to widen your blood vessels so they can better transport blood around the body. Nasal breathing helps to filter out foreign particles in the air that are more easily inhaled when mouth breathing. And lastly, it acts as a humidifier as you inhale. The air becomes warmed up so that your lungs can better use it. 
      
      
   2. Rhythmic breathing. This is when you choose a pattern of breathing that is consistent and constant. It not only helps you get a steady flow of oxygen into your system but can also focus your mind on one thing and take your mind off other, distracting factors/thoughts. You can perform rhythms that match your inhale and exhale to your stride, or breathe every second step, or even do a double breath in and a single breath out. It is all dependent on what the individual prefers. 
      
      
   3. Mouth and nasal breathing. Using both your mouth and nose to breathe is a great for for maximizing oxygen intake and for expelling carbon dioxide. It better engages your diaphragm which will help you intake oxygen better. 

Relaxed

Maintaining a relaxed but fixed arm and hand position is important as it will help you conserve energy. If you maintain a almost 90 degree angle at your elbow and keep your hands relaxed as you run, you will save energy over time as you aren’t expelling energy, contracting the muscles in your arms unnecessarily. The same thinking applies with the shoulders and face too. Try to maintain a relaxed state to best conserve energy. 

Warmup

Before performing any run it is important to get the body into a state that is ready to meet the demands of your type of run. For example if you are uphill running it is a good idea to stretch and get good blood flow to the legs and stretch your calves and achilles, as there tends to be more pressure placed on these sites of the body. Blood flow to the lower limbs and correct warmups is important for increasing performance but also minimizing the chance of injury. You want your muscles to be pliable but still have a level of rigidity when running so that they can withstand the rigors of the repetitive impacts.

Footwear

Comfort and function. These are two of the most important considerations when choosing the right footwear for yourself. You want to make sure that the shoe is comfortable to your foot size and shape. It should support you in the areas that you need it to. The shoe must also serve its purpose and function in the correct manner for what you are wanting to achieve. For example the shoes a 100m sprinter wears are lightweight, have spikes on the bottom for traction, and are slim to minimize drag. Compared to trail running shoes which are thicker for more durability, have a bit more weight to allow for them to withstand the rigors of the environment that they will be subjected to.