Running technique - Running tips with Björn Borg

Here you will get some tips and good things to think about when running to achieve a good technique.

• Posture and Body Position:

  Correct posture is fundamental to effective running. Keep your back straight, your shoulders relaxed and your gaze forward. Avoid leaning forward or backward. A strong and stable core contributes to maintaining a good posture throughout the run.

• Feet placement:

  The landing of your feet not only affects your speed but also the risk of injury. The goal is to land softly on the midfoot rather than the heel. This reduces shock and spreads the load evenly over the legs.

• Step frequency and Step length:

  Find the balance between cadence (the number of steps per minute) and stride length to optimize your running efficiency. A high step frequency reduces the load on the joints and increases running technical efficiency.

• Breathing technique:

  Breathing is a key aspect of running technique that is often overlooked. Focus on deep breaths and create a rhythm that suits your running. Conscious breathing helps improve oxygen uptake and prevents exhaustion.

• Arm movements:

  Arms and legs work in harmony when you run. Keep your arms bent at a 90-degree angle and swing them back and forth in a coordinated motion. This provides extra drive and balance.

• Variation in the running workout:

  To improve your running technique, it is important to vary your training. Include interval training, hill running and long distance sessions to challenge different parts of your run and improve your technique in different conditions.

• Flexibility and Strength:

  Strengthening exercises and stretching are essential to improving your running. Why not try adding yoga sessions to your exercise routine to strengthen the body and increase flexibility? Also work on strengthening leg muscles and increasing flexibility in hips and calves to avoid injuries and improve mobility. Here you can find effective exercises to train legs.

When it comes to improving one's running stride, there are several different techniques and exercises to use to improve mobility and increase running efficiency. Remember to focus on the technique, have variety in the exercises and listen to your body. Include the exercises regularly and feel the positive changes in your running.

• Knee raise: Stand up straight and raise one knee to your chest in a controlled motion. Hold the position for a few seconds and then lower your foot to the ground. Repeat with the other leg. This improves hip flexibility and hip flexor strength.

• Leg pendulum: Stand on one leg and swing the other leg back and forth like a pendulum. Focus on keeping your upper body stable and engaging your core muscles. Switch legs and repeat.

• One Leg Standing Squat: Stand on one leg and slowly bend the other leg back as if you were going to sit down. Keep your back straight and aim to have your knee in line with your toes. Return to the starting position and switch legs.

• Ankle jump: Stand on both feet and jump up, lifting your feet off the ground and maintaining good posture. Land softly and repeat. This improves foot strength and increases your ability to absorb shock while running.

• Incline Hip Lift: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips so that your body forms a straight line from your shoulders to your knees. Tighten your glutes and hold the position for a few seconds before lowering your hips. This strengthens the glutes and improves hip stability.

• Backward Lunges: Do lunges by taking a step backward instead of forward. This focuses on strengthening the rear thigh muscles and improves your running stride by engaging the muscles at the back of the leg.

• Foot exercises with resistance band: Attach an exercise band around the ankle and perform exercises such as side steps or diagonal steps to strengthen the muscles around the hip and improve lateral movements. Here you can also get more examples of exercises with resistance bands.