Why quiet running could improve your performance and help you avoid injury

Why quiet running could improve your performance and help you avoid injury

A leading Australian running expert as a technique known as 'quiet running' could improve your performance and help avoid injury.

According to running coach Rick Mirabella of Runnez, adopting this style could make you run faster, and prevent knee and ankle problems and possibly shin splits.

'Seven times our body weight goes through our tendons and joints every time we take a step, so we need to try to limit that force,' Rick explained in conversation with Honey Coach.

He advises those wanting to develop the technique should start by listening to the sound of their feet as they pound the pavement.

Australian nutritionist Rebecca Gawthorne (pictured) believes in the benefits of running for health and fitness

Australian nutritionist Rebecca Gawthorne (pictured) believes in the benefits of running for health and fitness

Australian nutritionist Rebecca Gawthorne (pictured) believes in the benefits of running for health and fitness

Rick Mirabella (pictured) is a running coach who urges runners to run quieter as a way to improve performance and reduce the likelihood of injury

Rick Mirabella (pictured) is a running coach who urges runners to run quieter as a way to improve performance and reduce the likelihood of injury

Rick Mirabella (pictured) is a running coach who urges runners to run quieter as a way to improve performance and reduce the likelihood of injury

How to count cadence without a fitness tracker:

Count the number of steps you take in 30 seconds, then double this figure to learn your cadence

'For performance increase, we want to spend less time on the ground and running a s ** tload quieter,' he said.

Rick explains how to use cadence to make a difference.

Running cadence, or stride rate, is often defined as the total number of steps you take per minute, advises Runner's World.

Top model Steph Claire Smith (pictured) is a healthy approach to diet and exercise

Top model Steph Claire Smith (pictured) is a healthy approach to diet and exercise

Top model Steph Claire Smith (pictured) is a healthy approach to diet and exercise

To assess your cadence, count the number of steps you take in a minute.

The quiet running technique would take you between 180 to 190 steps per minute, and no matter how much you want to be softer on your feet.

Rick said if you're aiming for this number of steps, try to ensure you land mid-foot as this will help you increase your cadence.

'Often runners with a heavy foot plan wants to be around 150 steps per minute – they're spending a lot longer on the ground, which is not good because they're putting a lot more force [through their joints]'He said.

Australian model Bridget Malcolm (pictured) uses a way to help keep her physique in top shape

Australian model Bridget Malcolm (pictured) uses a way to help keep her physique in top shape

Australian model Bridget Malcolm (pictured) uses a way to help keep her physique in top shape

What does it do to your body?

Running is one of the most high-impact activities.

With each stride, you take a shock equivalent to five times your body weight.

By the time they cross the finish line in a marathon, the average runner wants to be about one centimeter shorter than when they started. Repetitive pounding causes muscles to tighten and vertebrae to compress.

This shrinkage is temporary and most runners wants to be back to their normal height.

According to the National Osteoporosis Society UK, the weight-bearing effect of this makes it one of the best bone-strengthening activities around.

Source: Daily Mail Australia

Improving your stride rate will take a few months and as well as running, there are a number of other things you can add to your exercise routine which may assist.

To help with 'landing mechanics', Rick suggests using a skipping rope and practicing lighter landings.

He also advises targeted strength tackling the pelvic floor, glutes and calves.

Lastly for a quieter run, the performance coach recommends trying to keep your upper body, including your shoulders and mind, as relaxed as possible.

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