'Hybrid' & Improving Running Technique 

To me, being a hybrid athlete means I am able to perform a wide variety of cardio-based activities, like run, cycle, ski or row and lift weights at the drop of a hat. They don't necessarily have to be a part of the same workout but most 'Hybrid' specific workouts seem to combine the two. 

I'm not sure if that's the best way to do things. But, I'm going to test wide variety of different methods and find out what works best for me.

Being hybrid could mean running a few times per week and lifting a few times per week. To me, what makes you 'Hybrid' is the ability to do both.

One of the main things I consider to be 'Hybrid' is our ability to run. It's the most primal exercise we can do, with little to no equipment needed and is as old as man himself.

However, what I've come to realise is that I am a terrible runner. Not just in terms of timings and race splits, but my technique itself. 

Having always played rugby and wanting to improve my sprinting speed, I'd watch YouTube videos and listen to 'self proclaimed gurus' talk about how to improve speed. For better or for worse, I'd picked up several sprinting cues that I thought helped but they never actually transitioned into any meaningful top end speed. 

To be honest, I hadn't worked that hard on it but I had clung to the little bits of information I had learnt. I never thought anything of it and whether they were correct, but I just continued with the subconscious rugby ethos of 'More Strength = Better' and focussed on weight training.

So, when I eventually transitioned into distance running, I carried several of these bad sprinting cues with me. Needless to say, it didn't go well.

I was constantly alternating between heel and front foot striking - not really knowing which was correct, knee driving, leaning forward and making a conscious effort to lift my heels up to my bum and trying to see what felt most comfortable. All of which I thought was helping improve my running technique and efficiency. However, sadly it wasn't.

Now, anyone who knows anything about running, and I'm sure there are a lot of you who know a lot more than I do, will tell you those cues are all horse s***. 

Recently, ive been diving into my running technique a lot and believe me, there is a lot of information. But, I want to share with you my 'running technique tips for beginners framework'. 

Its my 5 step framework for instantly building the foundations of a perfect running technique that improves running efficiency and performance whilst reducing the risk of injury.

I can't take all the credit. I've learnt so much from others such as 'find your stride coach' on Instagram. If you haven't heard of him, I'd highly recommend you check him out. There's a load of great information on there. However, almost a bit too much for complete beginners and it becomes a lot - like information overload.

That is why I've distilled all the information and given you my 5-step framework for complete beginners. It goes like this:

 

Step 1) Head up

Imagine the top of your head is attached to a balloon and is being pulled up straight, not forward

 

Step 2) Chest through

Keep your chest up and through, not slouched.

 

Step 3) Mid-Foot placement 

Land on your midfoot, not on your heels or ball of your food.

 

Step 4) Push Back, Don't Drive Your Knees

Don't drive your knees up at all. Focus only on pushing the floor backwards from your feel. The rest will take care of itself.

 

Step 5) Cadence 

Gradually increase your cadence to ~180bpm and keep it there consistently.

 

Now I'm sure there are loads more cues for improving my running technique, but just these 5 steps have significantly helped. I now feel strong and powerful and don't feel exhausted or have any aching joints or muscles after short runs. 

I'm going to keep diving into additional cues and test them out. If any are worth sharing I'll make sure I do, but for now, I'm really keen to just focus on maintaining my running form, increasing my total distance and decrease my split times. 

I hope this episode has been insightful. The information I've shared with you has been really helpful to me, hopefully it may be for you too. If you liked it and want more, please do me a favour and share the show with a friend. It helps grow the show and allows me to keep diving into hybrid concepts and sharing them with you.