Micrometrics

Improve your vertical oscillation and run better.

Improving your running vertical oscillation involves a combination of technique adjustments and specific exercises. Here are some strategies to consider:

Running Form:

Maintain an upright posture, leaning slightly forward, ensure your forward lean comes from the ankles.

Run quietly:

Practice landing softly and quietly to decrease the vertical force and thus reduce oscillation. Adopt a running style that feels light and minimizes heavy impacts with the ground.

·Visualisation:

Imagine running under a low bridge/ceiling, this may encourage a more level running style and reducing excessive bounce.

Cadence:

Increase your cadence with quick, light steps to reduce the time spent in the air.

Start working on strength:

I. Power Training:

Incorporate exercises that increase the power of your leg muscles, allowing for a quicker stabilisation and therefore push-off.

II. Plyometrics:

Include plyometric exercises in your training to improve your ability to spring off the ground quickly. Exercises like jump squats and box jumps can enhance muscle power and stiffness.

III. Ensure there is balance and to a certain extent symmetry in your strength and mobility.

IV. Work on a strong core to stabilize your upper body, which can help minimize excessive movement.

Incorporating these techniques into your training regimen can help improve your running efficiency by reducing vertical oscillation. Remember, changes to your running form should be gradual to prevent injury.