People say that running is a low barrier to entry sport, all you need is a decent pair of running shoes and you’re ready to run. I have even said it myself, but it’s not entirely true. The reason that running has a high percentage of runners dropping like flies due to injuries or pain is that most runners aren’t focusing on learning and mastering the fundamentals of running—The RUNdamentals.

Running may seem simple (I said simple, not easy), but running is a skill. If you are not covering the basics of running, then you may end up among the ranks of the injured or over-trained.

I’ve pulled together six blog posts that cover some of the fundamentals of running in detail, so you can make sure you are getting the most out of your running training. In this post we cover Form, Fit, Fuel, Foam Rolling, Fast, and Far.

Let’s dive in!

FORM

How’s your running form? If you are running with poor mechanics, you’ll reinforce unhealthy movement patterns with every run, which can lead to muscle imbalances, pain, and injury. Check out this blog on running form to make sure you are mastering the basics.

It’s often hard to perceive your running form during your run. You may think, “Am I doing it right?” and it can be challenging to know. Try setting up your cell phone to record a short video as you run past the lens. Then you can view the video in slow motion to evaluate your form and know where you need to make corrections.

FIT TO RUN

Runners need to strength train. You don’t need to spend hours and hours in the gym, but there are runner-specific exercises that are essential to staying healthy, strong, and balanced. Runners who strength train are faster and less injury prone. Dedicate 15-20 minutes several times a week to get the most out of strength training for runners. This blog post walks you through how to put together your strength training for runners program.

FUEL

Nutrition matters! Are you eating to perform? Runners who focus on whole-foods will see the benefits in their performance and recovery. Check out Eat to Run: a Practical Guide to Pre and Post Running Nutrition for Optimal Performance to learn more.

FOAM ROLLING

Incorporate Foam rolling movements into your warm-up or cool-down routine to help you stay balanced, improve mobility, and reduce pain. If you’ve been rolling around, and not sure if you’re doing it right, click on this blog post to learn Better Foam Rolling Techniques For Improved Running Performance and Injury Prevention.

FAST

If you want to run faster, then you have to train to run faster. Try this Twelve-Week Speed Progression to Train to Run Faster, that is designed to help you increase speed while reducing the chance of an injury.

FAR

Training for long distances is a little more involved than added an extra mile to your long run each week. If you want to train to run long-distance races from half marathons and beyond, these running tips will have you safely build mileage for long-distance training. Rules of the Long Run: How To Build For Marathon Training.

How are you doing with the fundamentals of running? Any weak spots in your training? Let me know how I can help.

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