Fast Runners Do It! How to Acquire the Technique and Sensation of Waiting for Ground Contact

"Running fast" is not simply about moving your legs quickly. In fact, fast runners share a common characteristic, and one of them is the "technique and sensation of waiting for ground contact." By mastering this skill, you can achieve a more efficient and speedy run. This article explains the importance of the technique of waiting for ground contact and specific training methods.

What is the technique of waiting for ground contact?

Simply put, the technique of waiting for ground contact is the "ability to control contact with the ground at the optimal timing." Being able to do this has the following effects:

1. Acquiring efficient propulsion

Because the timing of pushing off the ground becomes precise, you can move forward without wasting energy.

2. Reducing the burden on muscles and joints

Since you are not using unnecessary force, you can reduce the risk of injury.

3. Continuity of smooth movement

The movement from ground contact to toe-off becomes smooth, which ultimately increases speed.

Why is "waiting" important?

When many people try to "run fast," they try to move their legs quickly. However, moving your legs in a hurry does not necessarily lead to speed. On the contrary, it can lead to wasted energy consumption and a breakdown in form.

Fast runners have a sense of "waiting for the moment of ground contact" in order to maximize the force when pushing off the ground. This "waiting" means waiting patiently for the moment your foot touches the ground and exerting force at the appropriate timing.

3 steps to acquire the technique of waiting for ground contact

1. Strengthen your core

To cultivate the sensation of waiting for ground contact, core stability is essential first. If your core is not solid, you cannot control the timing of ground contact.

Recommended training:

• Plank: Strengthen your abdominal and back muscles evenly

• Core training using a balance ball: Enhancing body stability

• Hip lifts: Stabilizing pelvic movement

2. Training your sense of rhythm

A sense of rhythm is also important for controlling the timing of ground contact. Once you acquire a sense of rhythm, your body will naturally be able to move at the appropriate timing.

Recommended training:

• Running drills using a metronome

Practice moving your feet in time with the metronome's sound to maintain a steady rhythm.

• Skipping drills

By skipping, you can enhance your natural sense of ground contact and rhythm.

3. Cultivating the sensation of pushing off the ground

To run fast, it is necessary to acquire the sensation of efficiently pushing off the ground. Exercises that sharpen the sensitivity of the soles of your feet are effective for this.

Recommended training:

• Barefoot running

Running barefoot on grass or sand enhances the sensitivity of your soles.

• Toe-touch jumps

Jump by pushing off the ground with your toes, being conscious of the timing of ground contact.

Points to be conscious of in daily life

Align your posture

Fast runners always maintain a posture where their body is stretched straight. Even in daily life, be conscious of keeping your back straight and your pelvis upright.

Focus on pitch rather than stride

To cultivate the sensation of waiting for ground contact, focus on increasing your pitch (cadence) rather than trying to force a wider stride.

Synchronize breathing with movement

To train your sense of rhythm, try to be conscious of matching your breathing with your foot movements. Once this becomes a habit, your ground contact timing will naturally align.

Summary

To "run fast," it is important not just to move your legs quickly, but to cultivate the technique and sensation of waiting for ground contact. This skill cannot be acquired overnight, but you will definitely make progress by continuing core training and exercises that build a sense of rhythm.

Don't rush; keep training steadily and aim for an efficient, high-speed running style.

Running and movement classes in Osaka and Kyoto/Gymnastics classes in Hirakata City/The best place for private sports tutoring

Instagram/Running and movement classes/How to run faster/For gymnastics classes, MORI Training in Osaka (Hirakata City) & Kyoto