Running is very simple way of exercising and whether you decide to do a marathon or not upgrading your marathon running technique is essential. In the video below I give you the number one reason why you should upgrading your technique and following that I'll give you three easy steps how to upgrade it.
Marathon Running Technique Step 1: Forefoot strike
Striking the with the front of your foot puts less pressure on the joints above it, the ankle, knee, hip and low-back. As your forefoot hits the ground many the impact forces can be absorbed by the bones, ligaments, muscles and tendons that are around the foot. Your ankle is known as a class 2 lever, this means that it works better when the forefoot hits the ground rather than the heel.
As well as reducing injury by absorbing the impact forces, forefoot striking will speed you up whilst using less energy. As your forefoot hit the floor your foot muscles, ligaments & tendons stretch and act like a tight elastic band springing you forward. This is how you can use less energy whilst running faster.
Marathon Running Technique Step 2: Supple joints
To get more out of forefoot running joints are best when they are supple. If you think of your muscles, ligaments and tendons as a collection of elastic bands. If they are always tight they won't have much spring to them, if they are supple they have a lot of spring.
Supple feet, ankles, knees and hips create a chain of springs that will propel you forward like a kangaroo. This in turn will use a lot less energy when you run.
Marathon Running Technique Step 3: Swing your arms
Your arms create momentum for your legs and the more they swing the better. If your arms don't swing your upper back will take up the slack and you'll start twisting a lot. At the same time they should move forward and back, not across your body. If they swing across your body your energy and momentum goes from left to right rather than forward.
Finally relax your arms and shoulders, when you are tense in your upper body your joints become stiff and your arms don't swing as well. This hinders how smooth your run and the energy you use.