The Impact of Office Jobs and Sedentary Routines on Running Technique

Is more really better when it comes to running technique?

Seasoned runners who have mastered the art of running efficiently can achieve an impressive cadence of anywhere between 180 and 190 steps per minute.
Conversely, those who don't regularly lace up their running shoes often struggle to maintain a cadence of more than 160 steps per minute.
But what does this difference in cadence mean for runners? According to running expert Sascha, the answer lies in the delicate balance between step length and step frequency.
Sascha cautions that while individuals with fewer steps per minute tend to take longer strides, this approach requires more energy and can make it challenging to sustain.
The foot remains in contact with the ground for an extended period, increasing the impact on joints. The key to effective and healthy running, therefore, lies in finding the right combination of step length and step frequency.
The goal is to minimize ground contact time. By increasing step frequency or the number of steps taken per minute, runners can harness their energy more efficiently.
This translates to running faster, covering longer distances, and expending less effort. However, mastering this natural sequence of movements often requires guidance and practice, as Sascha, the running coach, emphasizes.

A Dynamic Running Style

So, how do you determine your step frequency? The number of steps you take per minute during your run can be found in your activity details, though, at present, this feature is available exclusively on iOS.
If you find yourself taking fewer than 160 steps per minute, it might indicate that you're running with excessive power. Your strides are too long, hindering your potential for speed. But don't fret; there are strategies to overcome this hurdle and unleash your true running potential.

Before diving into training, it's important to understand that transitioning to a faster step frequency is a gradual process.
Your body needs time to adapt to this new running style, and this adaptation requires consistent effort. Muscles must become accustomed to the change and develop accordingly.
Attempting to change your running technique overnight can strain your body. The transition necessitates patience and dedication as your body rebuilds its capacity.

Here are five tips to help you achieve a faster and more efficient running technique, shared by running expert Sascha Wingenfeld:

Introduce Variety into Your Training: Incorporate speed workouts into your routine. Experiment with fast and short interval runs or cross-country fartleks. The key is to increase your step frequency while running faster. This change in training stimulus can break the monotony of your usual routine and push your physical limits.

Improve Your Dynamics and Form with Hill Sprints: Include hill sprints in your training regimen, utilizing about a 100-meter incline in your running route. Sprint uphill at 85% effort, then use the downhill section to recover. Performing 6 to 10 rounds of hill sprints forces you to lift your knees higher, making your running style more efficient. It generates power from your push-off, naturally shifting your center of gravity forward. Additionally, using your arms to propel yourself upward can enhance your technique.

Get Off the Road: Occasionally challenge yourself by opting for more demanding running routes. If you typically run on well-packed trails or roads, you may develop an energy-efficient stride ideal for those terrains but lacking dynamic movement. Try running on dirt paths, through fields, or in forests for a more rigorous workout. Although this may be more challenging, it can greatly improve your running form.

Prioritize Flexibility: After each running session, remember to stretch the muscles used to maintain flexibility. Incorporating a comprehensive stretching and conditioning session once a week can keep your muscles balanced and primed for healthy running. Preventing tightness is crucial for preserving your strength during runs.

Keep the Beat: Use your phone to maintain a consistent rhythm during your runs. Create a playlist with songs that have a tempo of about 170 to 185 beats per minute. This auditory feedback helps you adapt your step frequency to match the music's cadence. Initially challenging, practice will help you develop a sense of rhythm in your steps, as recommended by Sascha.

Improving your running technique offers various avenues for exploration. It's important not to overwhelm yourself by attempting to incorporate all these changes into your training at once.
Give your body the time it needs to adapt. Furthermore, the art of good running technique is not solely about speed but also about maintaining it consistently, even at slower paces.
Regardless of your approach, the journey promises to be rewarding. Enjoy your runs and best of luck on your path to improved running!