Keyword ‘‘Differentation‘‘

The running technique of everyone is individual. It is so individual that you can’t talk about one running technique for everybody. It should be called a running technique for a certain person.  Usually the way a person runs is so fixed that it can not be changed or optimize easily. Why should you do it? We all do walk every day. Why should a technique for running be necessary? The answer is multifarious. On the one hand you can prevent damages to your health by using a improved running technique. These damages to your health can be caused by a running style which is focused on your front – or rear foot.  On the other hand your technique can be economized in a way you require much less energy to attend an equal distance. All this helps you to improve your end times on a corresponding distance. The idea of the ‘‘running school‘‘ was coined from the athletics and is applied superficially in sprint. Because of the concept of ‘‘Differentiated Learning‘‘ it also makes  sence to use it in long – distance running.

Differential Learning

Differential learning simply means „breaking of well-worn technology“, like a running style, followed by a training phase that includes aspects from very different areas. For example you can use some execises out of the athletic-sprint training. After this training period a regular training which runs off under the new physical conditions occurs again. Initially one will ascertain a loss of efficiency. But in medium- and long term the capacity will grow in comparison to the starting point.

When one returns to the normal training, the body helps itself of the enlarged palette in movement possibilities. This new “running-technique” is more variable and adapts much better to external influences.

If one likes to optimize, for example, the technology of leg movement and foot step, one should shorten the step length and use exercises out of the “running-school”. After this training phase one should enlarge the step length again. In fact that’s a process of long duration. But it can be used to work against stagnation in medium and upper range of performance.

Running school

The running school describes many coordinative exercises for running. These exercises are used in spirnt trainings of the athletes. Your total technique can be optimize by imitating and excessive use of individual movements. Examples for this are:

Examples:

-          Running knee lift

-          Pull up heels while you run

-          Skippings

-          Use rhytmic and dynamic little jumps while you run (Hopserlauf)

-          Prellhopser

-          Jumps with one leg

-          Sidesteps

-          Increases

-          Goose step

Variants

-          Hurdling technique (obstacles)

-          Variants : forward and backward

-          Vraiants with working arms

-          Combination of these elements

-          Connection oft he elements with a short touch oft he feet

-          Using a ladder for coordinative exercises

Especially the choice of an individual target is very important to keep a ongoing practise alive. If I do not know why I do something, why should I continue? So I need resolutions which I interpret in a short,- medium, – or long term. In a short term for example, a part of your running time could be improved slightly. In the medium term, you could be ready for passing a half marathon distance and in the long term  you could practise for whole marathon distance.