Those who have started running recently are often asked to "set" the right running technique. Unfortunately, running technique is not the Windows operating system (or the ringtone on your phone), and you can't just download and install it quickly.
It takes time and hours of training aimed at strengthening the muscle groups that affect economical and fast running. Exercises that develop these muscles are often called SBUs - special running exercises.
Below we have shown only the main (or best-known) of them. In fact, there are, of course, many more of these exercises.
You can perform special exercises both as a warm-up and instead of the main workout. Do them regularly, each time concentrating on the technique of performance. You can choose the distance at will; it all depends on your training.
Running with a shin splint
The trick is to touch the heel to the gluteal muscles, with maximum step frequency and a slight advancement forward. Can be performed with the movement of the arms or with the hands behind the back.
Running with a high thigh rise
When you push off with your supporting leg, lift the thigh of the swing leg high. As in the previous exercise, maintain a high frequency.
During this exercise, the shoulders should be relaxed, the arms bent at the elbows, the support leg and torso in line. The foot lands on the front, the back should be straight. You can work with your hands or keep them behind your back.
Straight leg running
The main thing in this exercise - flat feet and landing on the front of the foot. It is necessary to move quickly forward (it is still running, not walking) and a slight tilt of the torso backwards.
In fact, it's a hell of a mixture of jumping and running. We recommend imagining an obstacle in front of you, such as a log, over which you must jump with one leg bent at the knee. The other leg is always straight.
One leg lift
Lift your legs alternately, across the run. Step your foot off the surface, bend your leg at the knee joint, and pull it up to the buttock. Then return to the starting position, taking three steps. Repeat the same for the second leg.
One leg lift with a delay
Hip high on both feet alternately. Push yourself with the foot up, bend the leg at the knee joint, pull up to an angle of 90%, and then return it to its place. Switch legs and repeat the same thing.
Running with one leg jump out
Pay special attention to the push leg - it should be straight, while the supporting leg is bent at right angles to the knee. Try to push as high as possible, not farther. Advance as little as possible.
Running with jumping out on a foot
The push here is done only with the foot. Try to jump as high as possible.
Running up an incline of 60-100 meters with or without hands
It is better to start with slides that have a slight angle of inclination. The main thing in this exercise is the width of the stride, not the frequency and speed. Particular attention should be paid to pushing out while moving and working with your hands.
Do not rush to do each exercise several times - even after one series of exercises the next few days may be closely related to the word delayed onset muscle soreness :)