Essential Training Principles
Cadence and Stride Pattern
Beginners should target a Cadence of 160-180 Steps Per Minute (SPM), with research showing optimal efficiency occurs within this range. The key is preferring shorter strides with higher frequency rather than long, overstrikes.
Heart Rate Zone 2 Training
Zone 2 running corresponds to 60-70% of your maximum Heart Rate (220-Your Age), representing a comfortable, conversational pace. At this intensity, you should be able to speak in mostly full sentences while maintaining steady breathing. This zone forms the foundation for building endurance and aerobic capacity.
Breathing and Recovery
Nasal breathing during easy runs helps optimise oxygen delivery and reduces hyperventilation rates.
Post-exercise Heart Rate Recovery (HRR) should target a 20+ beats per minute drop within the first minute.
Proper Running Form
Body Position
Maintain an upright posture with a slight forward lean from the ankles, not the waist.
Keep your core engaged and avoid dropping your hips, which can lead to inefficient movement patterns.
Foot Strike Technique
Land with your foot beneath your hip to maintain proper center of gravity and avoid overstriding.
Aim for 10-20 degrees of dorsiflexion (toes up) before landing, striking with your midfoot for optimal shock absorption and efficiency. This technique helps prevent the “sliding” motion that wastes energy.
Essential Drills
A-skips: Focus on high knee lifts and quick foot strikes.
B-skips: Introduce a “pawing” motion to emphasise foot placement.
C-skips: Work on rhythm and coordination.
These drills, combined with high knees and glute activation exercises, help develop proper running mechanics and coordination.
Sitting too much can lead to lower back pain, often due to long-standing poor posture and pelvic tilt. Joining a running class is a great step toward improving form. At this beginner stage, speed isn’t the priority; focusing on mastering the correct running technique is essential for avoiding injuries. Taking time to let the body adjust is crucial for progress.