Long distance running technique

Soyuzsportfilm

1983

Commissioned by the Track and Field Division
of the USSR Sports Committee

"Long-distance Running Technique"

The 8th Summer USSR Spartakiade Marathon contestants
are at the starting line

Among them are members of the national team, internationally-recognized
masters

Vadim Sidorov

Igor Efimov

Yuri Klishkov

Last couple of minutes until the race begins

The Marathon...

the longest running distance - 42 km 195 m

One of the most difficult distances

requiring not only excellent preparation

but also a lot of willpower, and fortitude

The Marathon comes from Ancient Greece

a warrior, bringing news of victory over Persians in Marathon

after having run 40 km dropped to his death,
screaming victoriously.

And today, his successors, in groups of hundreds,
thousands and even hundred thousands

run this fascinating race

One of the requirements to excell in the sport and achieve
good results

is a perfect running technique

"Running Technique"

Vladimir Kotov, one of the most
technical runners of the country

A rational running technique allows the runner
to use their energy efficiently

and maintain a fast pace throughout the distance

He found his optimal cadence and stride

Running technique varies individually

it depends on body characteristics

For example, Vladimir Kotov swings his arms too low

and slightly sticks his elbows out

The most important technique requirement

is efficiency

And efficient running is based on freedom of movement

All elements of a good technique are interconnected

The most important element is foot placement

The foot is placed softly, on the front part,
rolling back on the rest of the foot

Such placement protects the body from shock

and maintains forward motion

The runner should aim to place their feet on
the same centerline

without turning them outwards

Heel striking results in excessive oscillations

disrupts the running rhythm

and a wasteful decrease in push-off time

The pushing leg is straight when pushing
off the ground

The thigh of the swinging leg is actively
driven forward and up

Full extension of the foot adds to the required
efficiency

Once the swinging leg is landing
it is slightly bent at the knee

The smaller the angle, the lesser the
vertical oscillations of the body

This results in less time lost during
the push-off phase

Take note of the posture of this runner

The head is upright

eyes staring into the distance

the chin is slightly tucked in

shoulders open

A slight body incline helps drive the
effort of pushing off the ground

When running the elbow can be bent at different angles

Advanced runners modify this angle

which results in alterations to their cadence

A sharper angle increases cadence

This, for instance, is useful when running uphill

The arms are relaxed but rhythmic

without excessive swinging

Fingers slightly bent into a fist

but still very relaxed

We have analyzed Vladimir Kotov's running technique

and have given an overview of contemporary

Marathon running techniques and requirements

"Perfecting the Technique"

One of the important training aspects of a runner

is improving technique

Identifying and correcting errors is done
under the supervision of a coach

We have asked national team coach Victor Ivanovich Krause

and one of the leading runners of the country
Yuri Klishkov

to demonstrate typical mistakes

and how they can be corrected

Insufficient straightening of the pushing leg

i.e. running on semi-bent legs

is attributed to weak muscles,
stiffness of the knees and hips

The hips are low, thighs and ankles work poorly

Pushing efficiency is lowered

Forward motion is slowed down

leading to a decline in running speed

In this case, the coach helps the runner

to get a feeling of correct muscle work

during push-off

and tries out a couple of imitation excercises

Leg muscle strengthening is included in circuit training

When doing running jumps it is important

to push off the ground as fast as possible

The arms are bent at the elbows

and are moved as if running normally

The thigh of the swinging leg

is actively thrusted forward

This is another variety of running jumps

The coach shows the importance of

actively using the thigh and feet muscles

Jumping on the spot is a good drill

which strengthens the foot muscles

It is important to push off the ground firmly and
to a complete extent

Running with high knees strengthens leg muscles

and improves movement coordination

The foot is placed firmly

The pushing leg is straightend out

the swinging leg is dropped actively

Supported lunges help achieve the feeling

of correct push-off

It's important to note the complete extension of the foot

Over-striding is another common mistake

this slows the runner down

and disrupts running economy

Just look at how the smoothness is lost

The runner is heel-striking

which results in significant vertical oscillations

cadence is low

First of all, the runner has to

feel proper foot placement

then imitate the feeling using special drills

Supported leg rotation is one such drill

Shuffling helps strengthen foot muscles and improve
placement firmness

The arms are relaxed

Stride length is increased slowly

When doing this exercise

it is important to not only actively drive the knee forward

but also the hip, once the supporting
leg is straightened out

Supported running on the spot

allows the runner to control thigh positioning

and foot push-off technique

Another common mistake

is outward rotation of the feet

This disrupts straightward running

the shoulders start swinging back and forth

The pushing forces are diverted outward

Foot muscles are inefficiently and incompletely utilized

To correct his mistake

pick a road with a marked centerline

and place each foot exactly onto it

Running over markers

allows the runner to control motion

and develops a sense of rhythm

Runners often bend slightly backwards

this results in the pushing forces to be directed

upwards, rather than forward

this decreases speed

Bending excessively forward

leads to blocking of the neck muscles and shoulders

The thigh of the swinging leg is prevented from driving
forward enough

The calves are excessively bent at the back

The runner and the coach need to correct
this mistake

by properly defining the position of the body

To strengthen the abdomen and back muscles

a runner can do several excercises

Leg raises is one such excercise

Various partner drills can also be done

Using rocks or heavy balls also helps

Excessive elbow side swinging

results in excessive stiffness

sideways swinging of the whole body

and rhythm disruption

It is necessary to train correct arm movement
form on the spot

then practice different rhythms

The mentioned drills should be practiced

throughout the year

And the drills themselves should be planned

in such a way as to form a correct

and economical running technique

Back to our Spartakiade

Professional runners race only 2-3 times a year

with each race severely testing their
training and preparations

The Marathon comes at a huge energy cost

requiring full physical and mental effort

The runner needs to be well-prepared and well-rested

mentally, technically and physically

A good running technique not only allows

a runner to spread maximum effort along
the distance

but also to pick any tactic, adjust to any pace

and modify acceleration

The real struggle against fatigue
and against other competitors

begins in the second half

Just take a look at how the leading pack

thinned out approaching the 35th kilometer

Those who managed to save up more energy

for the final sprint

who are ready for the battle

will win the Marathon

A victory in endurance

willpower

and fortitude

The End