Micrometrics

Improve your running vertical stiffness and run better.

Improving your running vertical stiffness can lead to better running economy and speed. Here are some strategies to consider:

Start working on strength:

1. Lift:

Light weightlifting focusing on the lower body can improve muscle stiffness and overall running performance.

2. 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.

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

Running Form and Drills:

1. Maintain an upright posture, leaning slightly forward while running, without slouching, can reduce vertical oscillation and improve stiffness.

2. Adding overspeed work, such as downhill running on a slight gradient, can increase muscle tension and stiffness.

3. Perform running specific drills like high knees, carioca, and bounds can help increase muscle tension.

Rest and Recovery:

Ensure adequate rest between intense workouts to allow muscles to recover and build tension.

Remember to make changes gradually and consult with a running coach or PT if you need personalised advice.