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How to Improve Your Form
Runner's World • • science
Key Points:
- Elite runners generate more propulsion from their calf muscles (gastrocnemius and soleus), whereas recreational runners rely more on their quadriceps, leading to less efficient forward motion.
- Faster runners exert greater force against the ground more quickly and spend less time with their foot in contact with the ground, achieved by increasing cadence and avoiding overstriding.
- A "springier" running style with increased ankle stiffness allows elite runners to store and release energy efficiently, propelling them forward with less wasted effort; plyometric exercises can help develop this stiffness.
- Elite runners have a longer aerial phase in their stride, spending more time in the air compared to recreational runners, which contributes to smoother and faster running.
- Improving calf strength, increasing step frequency, and incorporating plyometrics require consistent training both in the gym and on the run to enhance running mechanics and efficiency.
