tag:theconversation.com,2011:/au/topics/runner-26911/articlesRunner – The Conversation2018-01-23T13:47:38Ztag:theconversation.com,2011:article/897222018-01-23T13:47:38Z2018-01-23T13:47:38ZHow to improve your running? Smiling boosts efficiency, researchers find<figure><img src="https://images.theconversation.com/files/202797/original/file-20180122-46213-1qgrn91.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cheerful-athletic-girl-running-outside-339826445?src=mO_q6_6ig1JGPBM_2BKizw-2-68">goodluz/Shutterstock</a></span></figcaption></figure><p>For athletes of all levels, endurance – how long they can keep going at their chosen sport – is made up of physiological and psychological factors. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2375555/">Physiological factors</a> include cardiovascular fitness, and how efficient an athlete is at using energy (their “movement economy”). A critical psychological factor, on the other hand, is <a href="https://www.ncbi.nlm.nih.gov/pubmed/27240002">perceived effort</a>, or how hard we feel we are working during an activity. The lower our perceived effort, the easier we feel that an activity is. </p>
<p>Crucially, any strategy that reduces how much an athlete perceives it to be an effort generally has a <a href="https://www.ncbi.nlm.nih.gov/pubmed/25771784">positive effect</a> on endurance performance. One of the more surprising approaches could be to deliberately manipulate one’s facial expression. As peculiar as it may seem, many top athletes, including Olympic marathon gold medallist Eliud Kipchoge, strategically use <a href="https://www.wired.com/story/nike-breaking2-marathon-eliud-kipchoge/">periodic smiling during performance</a> to relax and cope. </p>
<p>In addition, research has also suggested that intentional smiling <a href="https://pdfs.semanticscholar.org/9b5b/99150c0ffa260e2f207983984802415ec3e0.pdf">may reduce effort perception</a> during physical activity in comparison with frowning. However, until we began <a href="https://www.sciencedirect.com/science/article/pii/S1469029217303461">our latest investigation</a>, no study had looked into the actual effects of facial expressions on movement economy or perceived effort during endurance activity that has a longer duration.</p>
<h2>Runner research</h2>
<p>We asked 24 club-level runners to complete four six minute running blocks on a treadmill. Each six minute run was performed during a single session, with a two minute rest between each bout. During each run, participants either smiled (specifically a real or “Duchenne” smile, <a href="https://www.psychologytoday.com/blog/thriving101/201001/what-science-has-say-about-genuine-vs-fake-smiles">and not a fake smile</a>), frowned (runners mimicked their own facial expression during intense running), attempted to consciously relax their hands and upper-body (by imagining they were holding a crisp but trying not to break it), or adopted their normal focus of attention during running. </p>
<p>Each participant also wore a breathing mask that allowed us to measure how much oxygen they consumed while running. By measuring the oxygen, we could work out how much energy the runner had used. After each run, we asked participants to report on a number of perceptual responses, including their perceived effort during the preceding six minutes.</p>
<p>Our key finding was that participants were most economical (they used less energy) while smiling. Remarkably, participants were 2.8% more economical when smiling than frowning, and 2.2% more economical in comparison with the normal thoughts condition. These reductions would be enough to expect a meaningful improvement in performance in race conditions. </p>
<p>Participants also reported a higher perceived effort when frowning than smiling or when attempting to relax their hands and upper body. </p>
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<a href="https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/202796/original/file-20180122-46219-1bnf9c3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Eliud Kipchoge smiles during the 44th BMW Berlin Marathon.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/berlin-germany-september-24-2017-handbike-721775266?src=e15Vacg67n2GZqvqd1j4cQ-1-25">dominika zarzycka/Shutterstock</a></span>
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<p>Collectively, these results suggest that smiling may be a beneficial strategy to improve running economy, and to reduce perception of effort in comparison with frowning. In contrast, not only does frowning <a href="https://www.ncbi.nlm.nih.gov/pubmed/20832447">reflect effort during physical activity</a>, but may actually, in turn, increase our perception of effort.</p>
<p>But why exactly did facial expression impact the runners’ economy and perceived effort? Interestingly, our findings are supported by the concept of <a href="https://www.ncbi.nlm.nih.gov/pubmed/17510358">embodied emotion</a> – the idea that adopting a facial expression can influence how emotions are experienced. </p>
<p>We also know that relaxation strategies can <a href="https://www.ncbi.nlm.nih.gov/pubmed/10331893">improve running economy</a>. So smiling may increase relaxation among runners, while frowning may increase tension. More deliberate relaxation techniques may need some practice to be effective, however, perhaps explaining why the conscious relaxation cues did not improve running economy in our study.</p>
<h2>Improving your performance</h2>
<p>So what are the practical implications of this study? And how can you use this research to improve your own running performance? One implication is that smiling may be a useful strategy to improve economy and to make you feel more relaxed during running. In contrast, frowning may increase tension and make your run feel harder. </p>
<p>There are many questions we still need to answer, however. Firstly, how long should you smile for? Like Kipchoge, are periodic (30 second), bouts of smiling sufficient, or do we need to smile continuously like the runners in our study did? Secondly, does smiling also work during other endurance activities, like cycling or rowing? Finally, can a simple relaxation cue – to imagine delicately holding a crisp between your fingers – improve running economy with practice? </p>
<p>A longer training study might answer these questions but, for now, our recommendation is to pay some attention to your facial expression and to smile as much as you can during your run. Even when the miles seem gruelling, try to focus on pleasant memories, beam and say hello to people as you run past, grin at cameras on the sidelines, or even a small smile to yourself when you complete each mile will work too.</p><img src="https://counter.theconversation.com/content/89722/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Richard Metcalfe has received funding from The Diabetes Research and Wellness Foundation. </span></em></p><p class="fine-print"><em><span>Noel Brick does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Simply smiling or frowning could change your running for the better (or worse).Noel Brick, Lecturer in Sport and Exercise Psychology, Ulster UniversityRichard Metcalfe, Lecturer in Sport and Exercise Science, Swansea UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/829562017-11-03T12:41:36Z2017-11-03T12:41:36ZWant to become self-compassionate? Run a marathon<figure><img src="https://images.theconversation.com/files/193047/original/file-20171102-26432-1xbdb1p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/female-runner-tying-running-outdoor-584083288?src=n50QW7SJVc3mQY5RkVwLJQ-1-90">Ala Khviasechka/Shutterstock</a></span></figcaption></figure><p>Unsurprisingly, running a marathon is tough. It takes months of training before runners even make it to the starting line and this preparation can, at times, feel like punishment. The marathon runner in training can often be found limping around with blisters, sore muscles and blackened or lost toenails. Not, perhaps, an image we might naturally associate with the idea of “self-compassion”.</p>
<p>A relatively new concept, self-compassion has been hailed as a <a href="https://www.youtube.com/watch?v=IvtZBUSplr4">more robust alternative to self-esteem</a>. While compassion refers to the demonstration of sympathy and concern for others in times of suffering, self-compassion entails showing this <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860309032">same understanding to ourselves</a>. </p>
<p>One of first skills needed for self-compassion is self-kindness – extending compassion to yourself, even when you feel like you have failed, which can be challenging to say the least. Often when faced with failure, we implicitly assume self-criticism is necessary in order to motivate strong future performance. But in reality this <a href="http://www.sciencedirect.com/science/article/pii/S0191886909001226">strategy often falls flat</a>. Giving oneself a harsh talking to doesn’t just make us feel bad, it also interferes with our ability to calmly examine a situation and identify what to change in order to improve – an essential component of <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860902979307">psychological resilience</a>.</p>
<p>Perhaps this explains why studies have found positive associations between self-compassion and <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00330.x/full">psychological wellbeing</a>, <a href="http://guilfordjournals.com/doi/abs/10.1521/jscp.2010.29.7.727">physical health</a> and strong <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.2010.00677.x/full">relationships with others</a>. </p>
<p>But what does all of this have to do with running a marathon?</p>
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<img alt="" src="https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=280&fit=crop&dpr=1 600w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=280&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=280&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=352&fit=crop&dpr=1 754w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=352&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=352&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">The 2016 New York Marathon.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/new-york-city-november-6-2016-515719792?src=RKk6cvz1Xg5piYj1CIlWOw-1-0">a katz/Shutterstock</a></span>
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<p>Training for a marathon can revolutionise self-perception, making kind self-talk – where you speak directly to yourself either mentally or out loud – easier for even the most reluctant of individuals. This shift isn’t prompted by changes in physique, but of mind. After dedicating oneself to a marathon, the anatomy receives a perceptual upgrade and transforms from a mere body into an essential tool. You begin to see the true value in your own body and the strength that it has.</p>
<p>Research suggests that working towards purposeful goals <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.2006.00427.x/full">enhances our sense of self-worth</a>, so under the conditions of marathon training, self-care – looking after ourselves physically – is not only viewed as essential for performance, but as something we deserve. Commit to a goal, invest time, energy and emotion in that goal, and anything that threatens the performance of the body – literally the vehicle needed to carry you to your end target – is unacceptable.</p>
<p>This relates to the second element of self-compassion: a balanced perspective. Described as caring for ourselves in an enduring way, a balanced perspective ensures happiness and health in the long-term. This can also be tricky, given we are typically geared toward instant gratification and struggle to connect the immediate rewards of pleasurable items such as food, alcohol and cigarettes, with their long-term consequences. In fact, neurological research suggests that we literally <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656877/">see our future selves as different people</a>. </p>
<p>However, training for a marathon can help perceptual balance, because it directs our attention away from our immediate concerns and towards the future. Research suggests that goals cognitively activate stimuli <a href="https://www.sciencedirect.com/science/article/pii/S0065260102800089">which help us achieve them</a>. This means the motivation to complete a marathon makes objects and activities which are relevant to our long-term health implicitly attractive and easier to engage with. </p>
<p>More specifically, setting a goal which requires us to plan and monitor progress over weeks or months can help to bridge the gap between current and future happiness. Sticking to a schedule and <a href="http://www.sciencedirect.com/science/article/pii/S1469029202000122">receiving feedback</a>, such as identifying weekly mileage goals and achieving new distance targets, can make us more willing to make choices that will benefit us later on. This might be resisting the instant pleasure of one too many drinks on a Friday night, or getting enough sleep so that we feel at our best when training. </p>
<p>The third and final component of self-compassion is common humanity. This refers to the understanding that suffering is a natural and shared part of being human. Based on the idea that feeling isolated in our pain <a href="http://onlinelibrary.wiley.com/doi/10.1111/1467-6494.7102004/full">exacerbates perceptions of inadequacy</a> and insecurity, common humanity is an important part of <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860309027">avoiding negative cycles of self-pity</a>. </p>
<p>Running is sometimes considered an isolated and fiercely competitive sport, but this isn’t necessarily true. Runners step in to help one another in times of difficulty – just <a href="https://www.theguardian.com/sport/video/2017/apr/24/london-marathon-david-wyeth-matthew-rees-video">look at Matthew Rees</a> who helped fellow runner David Wyeth complete the last 300m of the 2017 London Marathon, to the detriment of his own timing. Running provides a sense of human connection, because it shows that struggle is normal. Being one in a field of thousands, communally suffering in the pursuit of a common goal, is paradoxically satisfying. Perhaps because it allows us to appreciate just how small we are in the scheme of things.</p>
<p>So, while marathon training may be painful, sometimes we have to experience a degree of suffering in order to truly value ourselves, to appreciate others, and to learn what it means to be self-compassionate.</p><img src="https://counter.theconversation.com/content/82956/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rhi Willmot does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>How pushing yourself to new extremes can help you to self-careRhi Willmot, PhD Researcher in Behavioural and Positive Psychology, Bangor UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/603982016-08-10T10:25:08Z2016-08-10T10:25:08ZHow to find your best running style<p>Humans have evolved to run in the most efficient way possible. Our ancient ancestors were <a href="http://www.journals.uchicago.edu/doi/abs/10.1086/508695">persistence hunters</a>, who stalked prey over long distances, relentlessly running them down in a battle of endurance. </p>
<p>In a long distance race against other mammals we would likely be among the last standing. However, the flip side of this is that we are poor sprinters and would lose over short distances. Take Usain Bolt for example: his impressive 100m sprints have seen him set a <a href="http://www.skysports.com/athletics/news/15235/10506023/usain-bolt-what-makes-him-the-fastest-man-in-the-world-sky-sports-investigates">world record of 9.58 seconds</a> – but he would be easily beaten by a cheetah, which can run <a href="http://www.dailymail.co.uk/sciencetech/article-2183092/Cheetah-smashes-speed-record-running-100m-5-95-seconds--40-faster-Usain-Bolt.html">100m in 5.95 seconds</a>, or a brown hare, able to cover 100m in <a href="http://www.bbc.co.uk/newsround/19013167">just five seconds</a>.</p>
<p>Humans are born to run, but technique can be coached, trained and improved. When we are young we naturally progress from crawling to walking to running, most likely driven by the desire to explore and get to places more quickly. As we grow, we improve how we run, developing from a fast toddle to a more efficient pace. This changing style not only improves efficiency but is also essential to reduce risk of injury.</p>
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<h2>Self-optimising technique</h2>
<p>There are several factors that influence our running efficiency, technique is just one of them. “Self-optimisation”, for example, is a subconscious process driven by the body wanting to minimise the metabolic and energetic cost of movement. Basically put, our bodies are lazy, and we don’t want the way we move to be harder work than it has to be. </p>
<p>Endurance runners, like <a href="http://www.bbc.co.uk/sport/olympics/18912148">Team GB’s Mo Farah</a>, will have undertaken <a href="http://www.bbc.co.uk/sport/athletics/34096616">gruelling training programmes</a> to reach peak performance for Rio 2016. These programmes stress the heart and lungs, improving cardiovascular fitness. Essentially, these runners are fine-tuning their heart and circulatory system to meet the demands of the competition. </p>
<p>This same principle of optimisation can be applied to how you run. <a href="http://www.ncbi.nlm.nih.gov/pubmed/22525760">Our research</a> has shown that new runners fine-tune their running technique to <a href="http://www.ncbi.nlm.nih.gov/pubmed/26148145">improve efficiency</a> within 10 weeks of beginning running. The key phase of running from a performance perspective is when we push off the ground. An efficient push off involves positioning the leg to direct as much force as possible in a forwards direction. This can be achieved by retaining some flexion in the knee and ankle – that is, some bending movement – as your foot leaves the ground. </p>
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<a href="https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=469&fit=crop&dpr=1 600w, https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=469&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=469&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=590&fit=crop&dpr=1 754w, https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=590&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/133562/original/image-20160809-5131-5g4f9n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=590&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Leg position during efficient propulsion.</span>
<span class="attribution"><span class="source">created by Tom Goom (http://www.running-physio.com), in consultation with Dr Isabel Moore</span></span>
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<p>Changing running technique for performance improvements needs to be considered carefully, however. The often used phrase “run relaxed” could have performance benefits if it reduces our <a href="http://www.ncbi.nlm.nih.gov/pubmed/24210693">simultaneous activation of the thigh muscles</a> (quadriceps and hamstrings). However, it may also lead to runners increasing how much they move up and down. This is known as vertical oscillation: greater vertical oscillation leads to greater work being performed against gravity. Ultimately, greater vertical oscillation would therefore be detrimental to performance.</p>
<h2>Colliding with the ground</h2>
<p>Running is made-up of repeated collisions, as our bodies move forwards and down when we collide with the ground. We undergo rapid deceleration with every step we take. From an injury perspective, this braking phase of running, and how we do it, is highly important. Rapid deceleration and <a href="http://runsnrc.org/RUNSNRC/Clinic_-_Supporting_Research_files/Milner_MSSE06.pdf">loading rates</a> have been linked to lower limb injuries, as they cause large loads to be placed through our bones. It is for this reason that we don’t try to come to an abrupt stop when running fast. Our muscles, tendons and ligaments need to be able to control the deceleration to reduce the stress on our body. </p>
<p>There are several ways our foot can impact the ground, known as “<a href="http://www.ncbi.nlm.nih.gov/pubmed/24054331">foot strike</a>”. This is influenced by many factors such as <a href="http://www.tandfonline.com/doi/abs/10.1080/19424280.2012.742141?journalCode=tfws20">surface</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/25983575">footwear</a>. There is very little conclusive evidence suggesting one foot strike style is better than another from an injury perspective, and for runners who aren’t injured, foot strike style has little effect on performance and is unlikely to be a <a href="http://www.ncbi.nlm.nih.gov/pubmed/26816209">distinguishing performance factor</a> between one runner and another.</p>
<p>How the foot and leg hits the ground does help the body <a href="http://www.barefootrunning.fas.harvard.edu/1WhyConsiderFootStrike.html">reduce the impact forces</a> of these repeated collisions. For example, the majority of runners who wear cushioned trainers have a fairly straight leg when striking the ground with their foot. The trainers provide some cushioning, while also blunting how much we feel impact with the ground. </p>
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<p>Not every runner chooses to wear cushioned shoes, however: <a href="http://www.britishathletics.org.uk/e-inspire/hall-of-fame-athletes/zola-budd/">middle-distance runner Zola Budd</a>, for example, is famously known for running barefoot. One of the immediate changes to technique when running barefoot is that we increase <a href="http://www.ncbi.nlm.nih.gov/pubmed/10673110">knee flexion</a>. This helps “cushion” the body when the foot impacts the ground. This change in running style is another possible injury prevention strategy. </p>
<p>Changing one element of running style – such as foot strike style – will effect several other elements, and place unfamiliar stress and strain on muscles, ligaments and joints. So an appropriate transition is required to allow the body to become used to this. If a runner decides to forgo footwear for barefoot running, for example, they should make it a gentle change, as if they were learning to run for the first time. </p>
<p>Humans are definitely born to run but the <a href="https://theconversation.com/how-to-run-like-an-olympian-62858">skill involved can be improved</a>. Knowing why you want to improve is important: do you want to be more efficient or reduce injury risk? The answer to this question will determine what path you should take.</p><img src="https://counter.theconversation.com/content/60398/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Izzy Moore does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>In order to become a better runner, you need to consider these factors first.Izzy Moore, Lecturer in Sports Medicine and Biomechanics, Cardiff Metropolitan UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/628582016-08-04T09:31:00Z2016-08-04T09:31:00ZHow to run like an Olympian<p>It has been said that it’s <a href="http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/">Mo Farah’s</a> distinctive running technique that has allowed him to become Britain’s greatest ever runner. And given his success in the London 2012 Olympics, there are high hopes for Rio when he will again be competing in the 5K and 10K events.</p>
<p>If you watch Mo running at normal speed then it can be difficult to recognise his distinct “bouncy” style with an erect body posture and long, loping strides. However, if you watch him in slow motion, these characteristics are easier to spot. Clearly his success can be attributed to many different aspects of his training, but the style he has developed will no doubt allow him to run faster with less effort – and will hopefully give him the competitive edge later this month.</p>
<p>Even to the untrained eye, there is a world of difference between an elite runner, such as Mo, and a jogger in the local park. And these differences in movement are very important because they influence something called “<a href="https://en.wikipedia.org/wiki/Running_economy">running economy</a>” – which is a bit like the human equivalent of your car’s miles per gallon figure. The more economical you are, the further (or faster) you can run before you become tired and run out of energy. </p>
<p>Clearly, maximising running economy is essential if you are trying to improve performance – and <a href="http://www.ncbi.nlm.nih.gov/pubmed/7453514">scientific research</a> has shown that runners who are more economical, perform better in endurance running events.</p>
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<p>In sports like tennis and football, it is known that technique is key to success – and this is the same in running. Performance can be improved by making subtle changes to <a href="http://www.runnersworld.com/race-training/why-running-form-matters">running style</a>, and these differences can often give an athlete a “marginal gain” – which can mean the difference between a gold and a silver medal on the day.</p>
<h2>How to run</h2>
<p>To run economically, good runners must minimise the amount of energy lost with each step. In some ways, running can be considered to be a bit like a bouncing a ball. As it makes contact with the ground, the ball deforms slightly, storing energy which is later released as it flies back into the air. With a bit of practice, anybody can learn to walk and bounce a ball with hardly any effort. To some extent, this is what highly trained runners manage to achieve. They are able to “bounce forwards”, storing and then releasing energy with each step to maximise running economy.</p>
<p>Much like the ball, <a href="http://study.com/academy/lesson/what-is-a-tendon-anatomy-definition-quiz.html">tendons</a> allow humans to store energy. The main function of a tendon is to connect the muscle to the bone, but because tendons are elastic structures, when muscles contract during running, they stretch, storing energy. </p>
<p>The Achilles tendon is the biggest tendon in the human body, attaching the calf muscle to the heel bone. This tendon plays a key role in running, storing energy just after the runner’s foot makes contact with the ground and then returning this energy in order to propel the runner forwards and upwards just before the foot leaves the ground.</p>
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<img alt="" src="https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/131485/original/image-20160721-32636-19kyirq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Trying to perfect your stride can make you look a bit silly to start with.</span>
<span class="attribution"><span class="source">Martin Novak/Shutterstock</span></span>
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<p>Body position can also play an important role in maximising running performance. Our recent <a href="http://www.ncbi.nlm.nih.gov/pubmed/27131190">research</a> shows that elite athletes tend to run with a more upright body posture than recreational runners, and other research suggests that this body position may lead to better running economy. One possible reason for this is that a forward lean will affect the body’s centre of gravity and this, in turn, could impact on how far in front of the body the runner’s foot makes contact with the ground.</p>
<p>Our latest research, although still ongoing, is beginning to show that elite runners tend to place their foot closer to their body as they make contact with the ground. This means that their hip is over their ankle early in the gait cycle, allowing them to generate more force in their calf muscle and so store more energy in their Achilles tendon. More energy storage may lead to better running economy, which is why this running style, of foot contacting the ground close to the body, tends to be observed in most elite runners.</p>
<h2>Improving your run</h2>
<p>Most running coaches believe that, with the right training programmes, running economy can be improved with associated benefits in performance. So, as well as improving overall strength and fitness, elite endurance runners will often perform specific exercises, known as drills, which are designed to perfect coordination and improve running economy. </p>
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<p>These exercises have names like “<a href="https://www.youtube.com/channel/UCe7tYR4Aa9wM_GD00qx_EMw">A-Skip and pistoning</a>” and “<a href="https://www.youtube.com/channel/UCe7tYR4Aa9wM_GD00qx_EMw">Scissor drills</a>”. They can be focused on overall body position and coordination or aimed at making very subtle changes in movement during very specific phases of the running gait cycle. </p>
<p>Some athletes will practice running uphill to help develop the correct degree of forward lean, while others will use exercises which encourage them to “bound” – keeping their trunk position steady while ensuring they don’t over stride.</p>
<p>So, if you are interested in improving the way you run, then I would recommend getting in touch with a running coach or using a <a href="http://www.runningperformanceclinic.com">gait analysis service</a>. A good coach will look closely at the way you currently run and will identify aspects of your running style which could be causing you to lose energy. </p>
<p>By practising the right drills you will get a feel for a subtly different movement pattern and, with practice, you should then be able to integrate these changes into your automatic running technique, hopefully improving your overall running efficiency – just like Mo.</p><img src="https://counter.theconversation.com/content/62858/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Steve Preece does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Elite athletes run differently to us mere mortals, but there’s nothing to stop you stealing a few of their techniques.Steve Preece, Research Fellow, University of SalfordLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/582552016-04-22T15:36:11Z2016-04-22T15:36:11ZWhat to eat and drink after running a marathon<figure><img src="https://images.theconversation.com/files/119853/original/image-20160422-17378-1hs7vjx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Feeling the burn.</span> <span class="attribution"><span class="source">lzf/shutterstock</span></span></figcaption></figure><p>On Sunday around 35,000 runners took part in the 36th <a href="https://www.virginmoneylondonmarathon.com/en-gb/">London Marathon</a>. Every runner from the <a href="https://theconversation.com/how-low-can-marathon-times-go-32313">elite athlete</a> to the charity fancy dress participant endured endless hours of preparation for this day in order to get round the 26.2 miles to the best of their ability. </p>
<p>Running a <a href="https://theconversation.com/is-there-an-optimum-style-for-running-the-marathon-25565">marathon</a> is a huge physiological challenge and despite the hours of training and <a href="https://theconversation.com/how-to-run-a-marathon-hint-its-all-in-the-mind-58033">preparation</a>, it is highly likely that most runners will wake up the following morning, and the morning after, and the morning after with some degree of soreness, aches and pains. </p>
<p>On crossing the finish line, the temptation to go straight to bed or head to the pub for a few beers and a slap up meal will be strong. But while it is important to enjoy your achievement and indulge in a treat or two, a few nutrition tips will go a long way in helping you to feel less sore and move more freely in the days after the marathon. </p>
<h2>Break bread</h2>
<p>Runners should try to consume some carbohydrate, ideally 50-100g within an hour of finishing the marathon in either food or drink form. This could include carbohydrate sports drinks, cereal bars, bananas or bread-based products. </p>
<p>This is because the restoration of muscle and liver <a href="http://www.ncbi.nlm.nih.gov/books/NBK21190/">glycogen</a> – the carbohydrate stored in the muscle and liver that are depleted during prolonged exercise – begins as soon as exercise ceases so carbohydrates are essential to maximise this process. </p>
<p>The first 30-60 minutes after exercise is often referred to as the “window of opportunity” as this is when the muscle is primed to take up the carbohydrate you consume and store it. </p>
<p>Choose sources of carbohydrate that are quickly digested and that you know you can tolerate. Continue to consume a good source of carbohydrate such as pasta, rice or bread for three to four hours after exercise to maximise glycogen resynthesis - the replenishment of carbohydrate stores in the muscle.</p>
<h2>Milk it</h2>
<p>Fluid restoration is also extremely important after a marathon. Most runners will have no idea of their fluid losses over the course of the run and so the best indication of hydration status is urine colour – pale straw colour is ideal. </p>
<p>If you are a salty sweater – you’ll know because you’ll be able to taste it on your skin – it is essential to replace the salts that you have lost in your sweat. Adding some salt to your post exercise drink can not only help to balance those sodium levels, but it can also help with fluid retention. </p>
<p>Milk and dairy products have also been shown to have a lot of <a href="http://www.telegraph.co.uk/foodanddrink/foodanddrinknews/11506028/Why-its-much-better-to-drink-milk-after-a-workout-than-water.html">functional benefits</a> during exercise recovery, so having a milkshake straight after you stop running is a great way of finishing the race. This is obviously only the case if you can stomach dairy products after prolonged exercise and have no associated intolerances.</p>
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<img alt="" src="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">How not to recover from a marathon.</span>
<span class="attribution"><span class="source">Lisa F. Young/Shutterstock</span></span>
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<p>Milk is a source of carbohydrate, proteins, several vitamins and minerals, including sodium and also is a fluid so can aid rehydration. <a href="http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN98_01%2FS0007114507695543a.pdf&code=abf10c3ddf539a47d563057d88374391">Research</a> has shown that milk is a more effective rehydration solution than a carbohydrate only solution as the proteins in milk help the body to retain the fluid.</p>
<p>The carbohydrates and proteins in milk can facilitate the recovery of glycogen and milk proteins (in particular whey proteins) are readily used by the muscle to repair and regenerate after strenuous exercise. </p>
<p>We have also shown that consuming 500ml of milk (which is about two large glasses) within 30 minutes following a very hard bout of exercise can help alleviate those feelings of soreness and can actually help you to physically function better in the 24-72 hours after the exercise bout. </p>
<h2>Bring on the beetroot</h2>
<p>But if milk and dairy are not for you then there are several other foods than can help alleviate soreness during the recovery process. </p>
<p>We <a href="http://link.springer.com/article/10.1007%2Fs00421-015-3290-x">recently found</a>that beetroot juice, which is high in both nitrates and phytonutrients – natural chemicals found in plant foods – help to reduce soreness after exercise and speed up the recovery of muscle function over 72 hours. </p>
<p>How this happens is still unknown, but at this point we do know that <a href="http://www.tandfonline.com/doi/full/10.3109/09637486.2013.849662">similar studies</a> have shown that other <a href="http://www.livescience.com/52541-phytonutrients.html">phytonutrient rich foods</a> such as tart cherries, blueberries and pomegranate can all have a similar effect. </p>
<p>Plus, these phytonutrient rich fruit and vegetables may also help protect the body from coughs and colds and other infections in the days after a marathon, when your immune system is lower after being <a href="http://runnersconnect.net/running-training-articles/running-and-getting-sick-part-ii/">suppressed</a>.</p>
<p>The take home from this is that rehydrating and ensuring you consume a good source of carbohydrate and protein in the first 30-60 minutes after the marathon will go some way to help your body recover from the physiological strain of those 26.2 miles. </p>
<p>But, if all else fails and you found you made a beeline for the pub, in the days after the marathon, you cannot go wrong with a few hot baths and some good nights rest.</p><img src="https://counter.theconversation.com/content/58255/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Stevenson receives funding from G's fresh Ltd, GlaxoSmithKline,PepsiCo, Lucozade Ribena Suntory
Beneo ingredients, Dairy Council, Arla Ingredients </span></em></p>It can take the body up to three weeks to fully recover from the strain of running a marathon, so here’s some foods that are scientifically proven to help aid recovery.Emma Stevenson, Professor of Sport & Exercise Science, Newcastle UniversityLicensed as Creative Commons – attribution, no derivatives.