What are the best techniques for running

Training & plans
Your way to top running technique

Many talk about the need to move the footplate from the heel to the forefoot when running. Metatarsal walking is propagated. All right. What is often forgotten, however, is that for many runners it is a long way and means one thing above all: training. Training. Training.

Two-legged jumping rope is ideal for training the complete muscle loop that you need for an active running style. Three times five minutes in a row are enough. If you still find it difficult to coordinate arms, rope and legs, you can simply jump on the spot without a rope. Make sure to cushion every jump after landing on the ball of the foot in the ankle and knee joints.

Without appropriately prepared muscles, changing your running technique can hardly be mastered. This is also confirmed by the Berlin biomechanic Dr. Srđan Popović. "Especially runners who want to use modern, well-cushioned running shoes with a high level of energy return must be able to use their leg muscles to generate a certain degree of stiffness with every contact with the ground, even with long loads." He explains this with an example , which is probably known to everyone from childhood. “Hopping on a trampoline is about getting your legs stiff at the moment of impact. This is the only way the body can use the energy that is returned to it from the trampoline for the next jump. "

And that also applies - in a figurative sense - to running. Of course, this is not about creating stiffness by landing with an extended leg with every step - like jumping on a trampoline. But the muscles must be strong enough so that there are no unphysiological evasive movements in the hips, knees and feet with which the runner tries to minimize the impact forces. This is meant by stiffness, which runners need for an economical running style when they put their feet on, especially when they are walking in soft, well-cushioned shoes or on soft ground. The complete muscle loop is required for this - from the torso to the hips, thighs and calves down to the feet. If you are strong at all points, you not only run faster and more economically - the susceptibility to injury also decreases.

But: if you only run, you don't train these muscles in such a way that you can improve your running style. That is why we not only recommend the exercises of the so-called running ABCs, but above all jumps and exercises that improve your stability in the hip area. And the good news: Twice 20 minutes of additional training per week are completely sufficient to achieve success with a few, but very effective, exercises.

At the same time, work on changing your running style can begin. You should always remember that there is no single right running technique. People are far too different for that. However, the “Preferred Movement Path”, which has recently been discussed in the running scene, is often not the perfect answer to the question of the individual running style that suits you. This means that in the course of their life every person develops a movement pattern that suits them while running. “But it doesn't have to be a physiological running style. On the contrary: The Preferred Movement Path can even lead to overloading and injuries, ”explains biomechanic Dr. Srđan Popović.


Like most of his colleagues, he recommends an active running technique in which you put your foot flat and do not passively touch the ground with your heel first. Such a running style is less stressful, brings a much more effective propulsion and thus enables faster running. For many runners, however, the heel touches the ground first. This makes it difficult to increase the running pace. Because the heel attachment acts like a braking shock. The reason for this is that the foot is touching the ground too far in front of the body's center of gravity, which also makes this style uneconomical.