A more efficient stride: 6 simple pointers to run better

Running well does not mean running "like the champions": it means running in a relaxed, efficient way, with your own body.

Every runner has their own stride, and there is no perfect technique that suits everyone. But a few simple pointers often help you gain ease, tire less quickly and limit the load on your joints. No need to change everything at once: pick one point at a time and give yourself a few weeks.

1. Start with relaxation

Tension costs energy. During your easy runs, regularly do a quick tension check: jaw loose, shoulders low, hands soft as if holding a crisp without breaking it. A long exhale while letting your shoulders drop is often enough to relax your upper body.

2. Run tall rather than leaning

Run "tall": pelvis under your torso, head in line with your back, chest open. A slight forward lean should come from the ankles, not from bending at the waist. Your gaze naturally rests far ahead of you, about fifteen metres away, not on your shoes.

3. Arms that go with you

Your arms set the rhythm. Elbows bent at about 90 degrees, they swing forwards and backwards, close to the body, without crossing in front of your chest. On hills, a slightly stronger arm action helps you push on.

4. A slightly quicker cadence

Many runners take strides that are too long, with the foot landing far in front of the body: this brakes you at every step and increases impact. Studies have shown that slightly increasing the number of steps per minute, by around 5 to 10%, reduces the load on the knee and hip. A metronome or sports watch helps you find the right tempo. There is no magic number: start from your current cadence and increase it gently.

5. Breathe with your belly

As the effort rises, we tend to breathe "into our shoulders". Try to let your belly swell as you breathe in and to empty your lungs well as you breathe out. To practise, lie down quietly with one hand on your belly and feel it rise and fall.

6. A strong core and drills

Good posture lasts over time thanks to a strong core and solid glutes. Add to your week:

• 2 short core sessions (front and side planks);
• a few drills before sessions: high knees, butt kicks, bounding over 20 to 30 metres;
• from time to time, a video of yourself running, filmed from the side by a friend: it is the best way to see what you cannot feel.

To avoid

• Abruptly changing the way your foot lands (for example switching from heel strike to forefoot overnight): calves and Achilles tendons do not like revolutions.
• Correcting everything at once: one pointer a week is enough.

If pain persists, ask a professional for advice (sports doctor, physiotherapist, podiatrist).

Sources

• Heiderscheit B. C. et al., "Effects of step rate manipulation on joint mechanics during running", Medicine & Science in Sports & Exercise, 2011. See on PubMed
• Fédération française d'athlétisme (French athletics federation), resources on running technique, athle.fr.
• Article that gave us the idea: Running Attitude, "Courir 100 % efficace" column, text by Alice Milleville with Yohan Durand.