Jogging -- even at a very leisurely pace -- imparts significant health benefits, including increased cardiovascular health; reduced risk of diabetes; stronger bones; more efficient fat metabolization; and even a lightened mood, courtesy of the endorphins released by exercise. But if you are tired of being passed by children on tricycles as you jog, you might want to begin to run a little more briskly. Using some simple techniques can increase your speed by improving the efficiency of your natural body movement. Don't forget to warm up properly before running, and cool down afterward.
Proper Body Alignment
Although running is a natural movement, many joggers have poor body mechanics, affecting their speed and endurance and making them more susceptible to injury. Having the correct body alignment is an essential part of good jogging technique. Most experts recommend running with a forward lean to promote balance and efficiency. The Army Study Guide advises focusing on creating horizontal -- or forward -- motion, rather than vertical, or upward, movement; try to avoid bouncing up and down. Your chin should be down and your head held as still as possible. Your feet should make a circular motion; don't just power your feet forward, but cycle them up and down. Look straight ahead while running -- never to the side -- and keep your focus on muscles you are using. Try to relax those muscles that are not involved, including those in your face, neck and shoulders.
Foot Placement
According to the ASG, you should avoid running "heel to toe," an inefficient way of running that places your center of gravity behind you. Avoid pushing off with your toes, and land on your midfoot, or your forefoot if you can. When your feet strike the ground, have them land under your body and not in front of it, which helps promote proper leverage and balance. Although it may seem a subtle distinction, ASG notes that you should feel as if your feet are pushing you -- rather than pulling you -- forward.
Strides and Cadence
To jog faster, you must either increase the number of steps you take per second, or improve the effectiveness of your step each time your feet touch the ground. To increase your number of steps, you must reduce the time it takes to get your foot off the ground and back. For a more light-footed approach, MFUZ.com advises trying to "brush" the ground back as you run. Beware of overstriding, or taking steps that are too large; this common mistake can throw off your center of gravity and decrease your knee lift as well as increase injury risk by stressing the hamstring muscles. In reality, a faster turnover with slightly shorter strides is more effective than a slower turnover with longer strides.
Precautions
Overtraining is a major cause of many repetitive sports injuries that plague runners, such as tendonitis, shin splints, muscle sprains and strains. A good rule of thumb is to avoid increasing the intensity, frequency or duration of your workouts all at once. Pick one factor, such as intensity -- meaning your speed -- and increase that, but at a rate of no more than 10 percent per week. In other words, easy does it. Even if you don't get significantly faster, using the proper body mechanics while jogging can help you avoid injury and have a better run. If you are just beginning your jogging program, consult your doctor first.
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