How to run properly

With better running technique, running becomes smoother, as well as more enjoyable and easier. It may lead to quicker progress and reduce your risk of injuries. Read more about injury prevention training. It is important to remember that what works very effectively for one person may not be optimal for another. Ideally, we would like to provide a universal method of running, but because we have different genetic predispositions, there is no definitive answer to what a correct running technique can be.

• For beginners
• For your next run in the rain
• For your next run in the heat
• For your next run in the dark
• For your next run in terrain
• Targeted running training
• How to prepare for a mile

Tips for running technique

Your feet should be under your body

A common mistake among runners is taking too long strides, which leads to excessive use of the knees and hips. It quickly puts you in a seated posture, landing more on your heel, and the foot ends up in front of you. If you overpronate, the pronation movement will be greater when you roll from the heel to the forefoot. Pronation, overpronation, and underpronation

This causes you to use more energy than necessary to cover the step, making you more prone to injury. To correct this, you can practice taking shorter and more frequent steps. By increasing your step frequency, your hips will align more upright, and your feet will land more on the midfoot or forefoot, achieving a more correct position in the running stride.

The next time you run, find a song or a playlist that follows 180BPM so you can keep pace, as 180 steps per minute is considered the ideal step frequency.

Our lightweight running shoes are perfect for long runs and have excellent cushioning, maintaining comfort throughout the journey. They are best suited for flat surfaces like concrete, gravel, and treadmills.

As mentioned above, the hips should be aligned. Maintain good posture, stay tall, and be aware that the hips should be straight and stable. They should not move up or down with each running step but move in a clean and straight line.

Your arms should also not use exaggerated and unnecessary movements while running. Keep your shoulders relaxed and maintain a 90-degree angle at the elbow. This should generally be quite relaxed, where you do not clench or tense your fist strongly, moving straight forward. Again, do not swing your arms excessively far forward or backward.

One thing at a time

If there is only one thing you need to work on, that is perfect. But if it turns out that there are several things you need to improve in your running technique, be careful not to address too many at once. It is wise to focus on just one thing at a time and move on to the next once you have improved that one issue.

For beginners

You have friends who run and tell you how fun it is, and you think to yourself that you really want to do it too. Who wouldn't want to have fun? Perhaps you've already tried and noticed that your first run felt surprisingly tough compared to what you expected.

To avoid this mistake, follow our advice below.

Start slow

Remind yourself that you can always alternate between running and walking. No one forces you to run the entire distance. Set small incremental goals throughout your journey that allow you to switch between walking and running. Look for landmarks ahead, like a specific tree or a sign, and use it as a target for how far you will run or when to try running again next time.

Avoid getting lactic acid too early by ensuring you do not let your heart rate get too high. To ensure the best running enjoyment, take it easy on your first runs, so you can really enjoy the experience.

The distance is not important

Avoid setting goals based on distance; instead, look at the clock and aim for a total of approximately 30 minutes of running and walking. It can also be helpful to have your runs in the same area, such as around a track, so you can more easily track your progress.

Remember that treadmills and nature are different

If you started your run on a treadmill at your gym or at home, you may find that running outdoors can be more challenging. Mostly due to natural factors such as air resistance and unexpected terrain outdoors. If you go the other way, it may be wise to adjust the incline on the treadmill. Increase it to 1% or more to get a more comparable resistance. How to get started with training

Running in the rain

A run can be just as good in the autumn rain as it can be on warm days with an open sky and sunshine. As the saying goes, there is no bad weather, only bad clothes. With clothing sorted, one must also prepare to acclimatize to the cold that the North offers, along with the rain. Running jackets for women

Colorful clothes

Colorful clothes can be a lifesaver, especially if you are running in busy areas. They make you more visible to drivers, who may find it difficult to swerve away or slow down when it's slippery. When it is dark outside, we also recommend using reflective gear or clothing with reflective elements.

Warm clothing

With rain comes the importance of dressing extra well and wearing clothes that can wick moisture away from you. If you get wet, you will also get cold more easily. Avoid wearing cotton. Cotton is not your friend in the rain, as the fabric can become heavy and soaked. Check out our running jackets here.

Read also: Tips for good winter running. It isn’t always possible to predict that the weather will be perfect for race day, so taking a few runs in the rain will prepare you for any potential "crisis".

You can always use the treadmill

If the weather is truly dreadful outside, it is probably just as well to head to your nearest gym and use their treadmill or an indoor running track. There are limits to how much you need to prepare for sporting events, and if the weather is too poor for them to take place, they will be canceled. Examples might include lightning, if the wind is too strong, or if it's too slippery outside.

Running in the heat

For some, the heat can dampen the willingness to engage in activities that make you sweat even more. Taking advantage of some of our tips for training in the heat and how best to protect yourself from sunburn can be wise for your next summer run.

Adjust your training

Prepare for temperature fluctuations throughout the day and adjust your training plan accordingly. When temperatures rise, your heart rate will rise and make your workouts significantly tougher than usual.

In the morning, the temperature is lower than it is later in the day, allowing you to perform your more intensive sessions at this time. Later in the day, it may be wise to adjust your running by slowing down and monitoring your heart rate.

Be sure to drink enough fluids and salt

It is incredibly important to drink enough water when it gets warmer, as we sweat much more than usual. If that isn't bad enough, you will sweat even more during your workouts, and the importance of staying hydrated increases. We excrete both water and salt in our sweat, so be sure to drink something with electrolytes as well.

Adjust your workout clothes to the heat and protect yourself from the sun

Put on clothes that are comfortable to wear in the heat and that can also protect you from the sun to some extent. Darker colors can protect you from UV rays better, but lighter colors feel cooler in the heat. You might also consider covering exposed parts of your body from the sun.

     

Running in the dark

Running in the dark overlaps a bit with running in the rain. So even though rain and darker times present some challenges, that does not mean you have to give up outdoor runs. All that is needed is a few adjustments in your wardrobe and mindset. Tips for good winter running.

Make sure you are seen

Your clothes should be colorful and have reflective elements so that you can be seen. Drivers and other road users need to see you to avoid something catastrophic happening.

Prepare for where you are going to run

Running in the woods can be more complicated when it is also dark. If you have the necessary gear for running in the woods or in other challenging areas/terrains you may encounter in the dark, you can just run. If you don’t have that, you should look into what you might need for it, like a headlamp.

Drop or lower the volume of the podcast/music

To be safe when running around in the dark, you should be extra cautious. Things that can distract your senses, such as music, should be minimized so you can be more aware.

 

Running on terrain

If you love running on terrain, where you can experience fun things like mud, slush, roots soaked in rain, or trees felled by the wind - you should take a look at our tips to help your running. Tips for long runs

Take short steps

Here’s a simple tip that can help reduce the risk of slipping: take shorter steps. You do this by lifting your push-off foot instead of kicking away from the ground. As described in the running technique above, try to land the forefoot right under your body. If it is even slicker than expected, you can also lower your center of gravity by bending your knees and leaning slightly forward for better balance.

Felled trees

Out in the terrain, you may encounter tree stumps and may also come across larger rocks. This provides fun, but you should also be careful! With a strong push-off, you can jump over these obstacles, but the ground must allow it, and the obstacles must be realistically passable without injury. Just think about it a little before making the jump.

High lifts and knees

On trails, the ground can be uneven, and you may encounter small roots that are hard to see while running. If you exaggerate the running movement by lifting your foot and taking short steps, you can avoid tripping and gain better control. In the snow, it’s wise to engage your knees more. Loose snow can drain your stamina on a run. Firm up and follow the running technique described earlier, but add taking short steps and pulling your foot up under you instead of pushing forward.

Targeted running training

If your training is aimed at a specific goal, it is beneficial to break the training into focus periods. Focus periods can be explained in terms of volume, speed, and specificity. How you distribute this is very individual and depends on previous "experience," what your goals were, your strengths, and your weaknesses.

Read also: Why to warm up before training

What is the purpose of this training session?

The training session should reflect the goal you have set. Here you should disregard just "collecting kilometers," it should have a concrete purpose. Do you want to gain more speed and frequency in your legs, improve your current threshold, maybe achieve better running economy, or simply use the training session to aid recovery?

Assess the level of intensity in training

There is a broad agreement among sports scientists and several coaches about distributing intensity in the training program, where you have a high weekly training volume with a limited portion of higher intensity - it leads to better results.

This has been named the 80/20 rule, which practically means that you distribute the week with 80% low intensity and the remaining 20% conducted at a heart rate of around 85% or higher of max heart rate.

When to conduct long intervals?

Long intervals can be introduced in the period you are aiming to improve your speed. As you approach the race you have set as your goal, you will increase your focus on your competition pace. The sessions will thus be divided into blocks with long intervals and short flow breaks in between. Interval training for beginners

How to prepare for a mile, a milestone.

Now that your running technique is correct, and you have run in different terrains, the goal is to run a long distance, like a mile. But how do you prepare to run for so long without losing motivation along the way or losing interest in running altogether? Here are some good tips for achieving a milestone in your life.

1. Keep up the pace but save energy for the end. Find a song that works and motivates you—find a tempo that enables you to endure the long distance, while still giving you the strength for the final stretch.

2. Vary your running between hill training and interval training for more endurance.

3. Remember to warm up before every run. Warming up and stretching is essential to avoid overuse injuries.

4. Find clothes suitable for long distances. A good running leggings and a running jacket are essential.