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Most long-distance runners do not pay attention to the training aspect of movement technique. They believe that more practice on running would be enough for improving one's ability. However, they are not aware of inflexible motion, lack of rhythm and co-ordination, lower centre of gravity, inflexible tendon and disability of muscles relaxation, etc. These all will affect performance.
Think about that you need to run 8,000 to 12,000 paces in order to complete 10 km. The lower limb of your body will receive a great impact if the whole running movement is not co-ordinated. If every single pace were improved, efficacy would be enhanced by 8,000 times when you take part in a distance run. Therefore, a rhythmic and coordinated running posture may save energy and also prevent sports injury. The common drill to improve our running techniques is listed below.
Continuously swing the arms in forward and backward motions for 30 seconds to one minute.
Bend both knees alternatively backward and keep the torso upright.
Keep the posture, run for 20 metres and then accelerate to high speed running for 30 metres.
Keep the posture, run for 20 metres and then accelerate to high speed running for 30 metres.
Lift up the thigh, relax the knee to flick the leg forward in a pawing action and keep the torso upright.
Maintain the active pawing action, run for 20 metres and then accelerate to high speed running for 30 metres.
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